Day 338- Kneeling Side Kick Circles

This exercise is a variation of the kneeling side kick.

To do this exercise you will need a mat.  Start kneeling and then lean over to one hand so that you are supported by your knee and your hand.  Inhale as the leg floats into the air, and then exhale as you circle the leg back and down. Inhale as you circle the leg forward and exhale as you repeat 8-10 times.

Things to think about
It will be difficult to keep the hip still as you are circling the leg.  Be sure to line the pelvis up above the thigh this alignment will help free up the hip.

If the bottom wrist is having trouble with this position, you can make a fist to support the arm.

Day 321- X Rolls on Ball

This exercise uses the large exercise ball to challenge the proprioception of the body during spine rotation.

To do this exercise you will need a mat and a large exercise ball.  Start by lying on your belly on the ball with your arms lengthened out to the side.  Inhale as you rotate your spine to the side, which will open the arm and the chest to the ceiling.  Continue rotating the spine until you are almost lying on your back on the ball.  At this point bring the bottom leg out from underneath the top so that you are on your back.  Then reverse the motion by rotating the spine in the opposite direction.

Things to think about

There is a very good chance that you will fall off of the ball when learning this exercise.  That’s what makes it fun.  Be sure that you have plenty of space around the ball. 

During this exercise, imagine suspending your bones through the balanced tension of you’re myofascial system.  Allow the length of the muscles support the bones as they roll.

320- Crescent Rolls with Balls

This exercise challenges the core to synthesize the connections built in the x rolls

To do this exercise you will need a mat and two large exercise balls.  Start lying on your back with your arms and legs in the air.  Hold one ball between your hands and hold the other ball between your ankles. Inhale into the back of your ribcage and then exhale as you roll to your side allowing the balls to move above your head and below your hips respectively.  Exhale as you roll onto your belly working to keep the balls from touching the ground, and then inhale as you roll to the other side.  Finally exhale as you roll back to your back lifting the balls along with your arms and legs to the ceiling.  Repeat 5-8 times in each direction.

Things to think about

If you reach through your hands and legs to make your body as long as possible, it will be very easy to roll all the way around.  Keep the balls off the floor by reaching through your hands and legs.  If you concentrate on lifting the balls away from the floor this will shorten your axis and make it harder to roll.

Day 305- Hot Potato with Squishy Ball Under Hip

This exercise adds a proprioceptive challenge to the internal and external rotation of the top hip.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball underneath you bottom hip. Lengthen your legs long beneath you and allow the top leg to float into the air.  Inhale into the back of your ribcage as you internally rotate the top leg and tap your toes on the ground in front of the bottom leg.  Exhale as you lift the top leg, externally rotate at the hip and tap the heel on the ground twice behind the bottom leg.  Repeat this pattern eight to ten times. 

Things to think about

It is important in this exercise to keep the hips stacked one on top of the other.  As you rotate your hip and reach your toe or heel to the chances are that your hips and pelvis with move with the leg.  Work hard to maintain pelvic stability.

You can always suspend your upper body above your elbow to progress this exercise even farther.

Day 302- Side Lying Bottom Leg Circles with Squishy Ball Under Hip

This exercise will add proprioceptive challenge and inner thigh connection to the body.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the bottom hip on the soft ball and your bottom leg lengthened long beneath you.  Cross your top leg in front of you.  Inhale into the back of the ribs and then exhale as you lift the bottom leg and begin to make circles with your thighs.  Repeat  8-10 circles in each direction.

Things to think about

The bottom leg must be in line with the pelvis as you do this exercise.  Often the leg is sneaky and inches its way forward.  Try pressing the leg back slightly so that you can get the back of the inner thighs as well as the front of the inner thighs.

As always you can increase the challenge of this exercise by suspending your body on top of your elbow.    

Day 301-Side Kicks with Bottom Leg Lifted with Squishy Ball Under Hip

This exercise adds additional challenge to the side kick exercise by decreasing the base of support and adding a proprioceptive challenge

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with your bottom hip on the ball and your legs lengthened long beneath you.  Reach through both heels and allow both legs to float into the air.  Then inhale into the back of the ribs as you kick the top leg forward, maintaining the lift in the bottom leg.  Exhale as you kick the top leg back and then repeat 8-10 times. 

Things to think about

This exercise is hard.  It challenges the length of the spine and anyone no matter how strong should expect a few wobbles.  The best part is that the wobbles will increase the proprioceptive sense and improve balance all around.

Be sure that you are maintaining the length in the spine and keeping the ribs lined up with the hips.

Day 299- Lift Both Legs with Squishy Ball Under Hip

This exercise gives the body a chance to find the support for the spine from both the side of the body and then deep in the body.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with your legs long beneath you.  Your bottom hip will be on the soft ball.  Inhale into the back of your ribs as you flex your feet and then exhale as you reach through both legs and allow them to float into the air.  Inhale as you release and exhale as you lift them again.  Repeat 8-10 times.

Things to think about

The most important part of this exercise is reaching through your heels.  This allows you to find balanced strength on both sides of the body so that you can be long on both sides of the waist during the lift.

You can always progress this exercise further by suspending your body in the air on your elbow.  Imagine how long your spine can be if you keep the ribs and the pelvis in line!

Day 297- Rond de Jamb with Squishy Ball Under Hip

This exercise combines many elements of the side kick series for a dynamic and controlled movement experience. 

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball under your bottom hip.  Inhale into the back of your ribcage as you kick the top leg forward and then exhale as you lift the top leg higher into the air and move it back behind you.  Inhale again as you kick the leg forward and repeat the circle 8-10 times in both directions.

Things to think about

This is an incredibly dynamic activity because you are moving the thigh in multiple planes of motion and also maintaining the connection of the ribcage to the pelvis while wobbling on a ball.  Yowser!  Be sure to maintain the length in your spine.  As you feel the wobbles allow the same cues for axial length to come to your aid.

To progress this exercise even further feel free to suspend your spine in the air by propping yourself up an your elbow.

Day 296- Bicycle with Squishy Ball Under Hip

This exercise continues to challenge the proprioception of th spine in a sidelying position.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball under your bottom hip.  Lengthen your legs long beneath you and allow the top leg to float into the air.  Inhale as you kick the leg forward and then bend the knee and exhale as you push the heel behind you.  Inhale to straighten the knee behind you, and then kick the leg forward.  Repeat 8-10 times before reversing direction.

Things to think about

This is a very dynamic exercise.  The range of motion at the hip and the varied movement at the joints make controlling this exercise a challenge.  As always you can fall back on the axial length and connection between your pelvis and ribcage to maintain fluidity.

You can challenge yourself further by propping yourself up on your ribcage. 

Day 295- Sidekick Circles in Front with Squishy Ball Under Hip

This exercise continues adding proprioceptive challenges to the side lying leg series.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball under your bottom leg.  Lengthen your legs beneath you and allow your top leg to float into the air.  Inhale as you gently kick your leg forward, and then exhale as you begin to make small circles with the leg.  Complete ten circles in each direction and then bring the top leg back to meet the bottom leg.

Things to think about

To keep the spine stable you can counter balance the leg by concentrating the inhale into the back of your ribcage.  This will allow the spine to stay long and strong.

Be sure to allow the length in the hamstring keep the pelvis neutral.  Think of reaching the tailbone away from the sitz bone to stabilize the pelvis during the circles.

Day 293- Sidekicks with Squishy Ball Under Hip

This exercise adds a proprioceptive challenge to the classic Pilates Side kick

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball under the bottom hip and both legs lengthened long beneath you.  Inhale into the back of the ribs and then exhale as you lift the top leg.  Next, Inhale as you kick the top leg forward and then exhale as you lengthen the top leg behind you.  Repeat 8-10 times and then release the top legs.

Things to think about

It is important to keep the ribcage integrated with the pelvis during this exercise.  The ribcage will want to move in the opposite direction of the leg, but if you concentrate on the length of your spine and lifting the bottom rib you can truly challenge the body.

To make it easier feel free to use your bottom hand to support the body,  or to challenge yourself allow the top arm to reach towards the ceiling.

Day 290- Side Lying Inner Thigh Push with Flex/Point and Magic Circle

This exercise has a really long name, but is beautiful in its simplicity.  It builds strength in the inner thigh while encouraging mobility in the ankle

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your legs long beneath you.  Your bottom leg will hold the magic circle in place perpendicular to the floor and your top leg will be placed on the top of the magic circle.  Inhale into the back of your ribcage and then exhale as you press down on the magic circle.  Continue breathing as you spread your toes apart and flex and point your ankle ten times.  Rest by releasing the circle slightly and repeat this 8-10 times. 

Things to think about

This exercise works the entire ankle and all of the tendons of your foot.  Spreading your toes allows for space in the arch of the feet. 

Lack of ankle mobility is often directly related to knee pain.  So if your knee hurts get those ankles moving.

Day 286- Side Lying Ankle Circles with Magic Circle

This exercise continues our work maintaining the stability of the pelvis.  This time we are working on increasing ankle mobility too.

To do this exercise you will need a matt and a magic circle.  Start by lying on your side with your ankles threaded through the center of the magic circle.  The ankle on the bottom will hold the magic circle and the ankle that is on the top will lift and press into the top of the magic circle.  Maintain the pressure on the magic circle as you inhale and begin circling the ankle.  Exhale as you focus on the length of your spine while continuing to press your ankle up into the top of the circle and circling your ankle.  Repeat in the other direction.

Things to think about

As you are feeling the different parts of the ankle circle, notice if you can feel different myofascial connections being engaged and released.  This exercise is a great way to connect all of the parts of the pelvis to all of the parts of the ankles

Take this opportunity to also stretch the fascia of the bottom of your feet.  Spread your toes out as far as you can.

Day 284- Leg Lifts with Magic Circle

This exercise adds the resistance of the magic circle to the classic pilates side kick up and down.

To do this exercise you will need a mat and a magic circle.  Start lying on your side and thread your ankles through the inside of the magic circle.  Use the bottom ankle to support the magic circle in a perpendicular position to the floor.  Inhale into the back of the ribcage and then exhale as you lift the top leg and press the leg into the top of the magic circle.  Inhale as you release.  Repeat 8-10 times.

Things to think about

Making sure that your legs are lined up with your pelvis is especially important in this exercise.  Reaching your heel as far away from your center as possible will allow for the most strength to be gained by your pelvis.

This movement is not huge, but it is hard.  Pressing against the magic circle allows for greater resistance to be applied to a smaller range of motion.

Day 276- Banana

This exercise adds lateral spine flexion to the lift of both legs.  It will increase engagement for the entire lateral side of the body.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, hips, and heels in a line.  Find the longest possible spine and inhale into the back of the ribs.  As you exhale reach your head and your heels away from each other and then allow your legs and shoulders to rise into the air as your body bends into a bow like shape.  Inhale as you release and the repeat 8-10 times.

Things to think about

Reaching the head away from the tail will put tension (the good kind) on the lateral myofascial line of the body.  This prevents any crunching on the side of the body, which will cause strain.

Be aware of your neck in this exercise.  The cervical spine is the most mobile and thus will try to do the work of the entire spine.  Be sure that the lateral flexion is also in the thoracic spine as well.

Day 275- Lift Both Legs

This exercise adds a balance challenge to the side leg lift.  In this exercise abduction and adduction are combined in the movement of the legs.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, hips, and heels in a line.  Find the longest possible spine and inhale into the back of the ribs and exhale as you reach through your heels and lift both legs into the air.  Inhale as you release and exhale as you lift. Repeat 8-10 times 

Things to think about

It is really easy in side lying exercises to allow the waist to fall to the floor.  As if you’re taking a nap.  But to get the best length in the spine you want to imagine that there is a little mouse hole underneath your waist.

The top shoulder will also try to roll forward and the hips with try to rock back.  The most important part of this exercise is to keep the hips and shoulders stacked one on top of the other.

Day 271- Sidekicks Circles in Front

This exercise adds additional movement to the sidekick series, and can increase the strength and endurance of the lateral hip.

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Exhale as you find a gentle lift underneath the waist and then lift the leg.  Allow the leg to lengthen and move just forward of the hip, and then begin making small circles with the thigh.  Do ten circles in each direction.

Things to think about

In this position it is important to maintain lumbar stability so that the pelvis doesn’t move.  We want the thighbones to be circling in the socket and the pelvis to be still.

Hip and rib connection is also keep here, especially if the hamstrings are tight.  If you kick forward and your ribs pop forward.  Inhaling into the back of the ribcage can help regain connection with the pelvis.

Day 254- Quadruped: Ipsilateral Opening to the Side

This exercise provides a proprioceptive challenge to the quadruped exercise by narrowing the body’s base of support.

To do this exercise you will need a mat.  Start standing on your hands and knees.  Be sure that your hands are directly beneath your shoulders and that your knees are directly beneath your hips.  Inhale as you shift your weight sideways to the right and exhale as you lengthen the left arm in front of you and the left leg behind you.  Inhale to return to center and then shift to the other side to lengthen your right arm and leg away from the center.  Repeat five times on each side.

Things to think about

This exercise should bring on a case of the wobbles.  Narrowing the width of your base of support will require much more elongation of the spine to maintain balance.

If this exercise is hard on your wrists then you can make fists to protect them.

Thinking about fascial connections will also help this.  Find the connection between the hips and the opposing shoulders.