Day 221- Swimming with Extension

To do this exercise you will need a mat.  Start by lying on your belly with your legs and arms lengthened away from your body. Inhale as you extend your spine and lift your head, neck, and shoulders away from the floor.  Then exhale as you hollow your abdomen and lift your arms and legs.  Maintain extension in your spine as you lift your right arm and left leg higher, and then switch to the left arm and right leg.  Keep switching your legs as you breath continuously, and maintain a hollow abdomen.

Things to think about

One of the important parts of this exercise is differentiating the movement of your limbs from the movement of your spine.  Be sure that as you lift the opposite arm and legs, that you maintain a strong and stable spine and that the movement is only of the arms and legs.

Connecting the pubic bone to the ground and hollowing the abdominals will keep your low back safe, and help maintain the longest possible spine

Day 220- Swimming

This exercise is the Classic Pilates exercise which is intended to strengthen the opposing fascial connections on the back of the body.

To do this exercise you will need a mat.  Start by lying on your belly with your legs long beneath you and your arms reaching long above your head.  Inhale as you allow your upper spine, arms, and legs up into the air.  Using a continuous breath and being sure that your abdomen is hollow allow your left leg and right arm to lift two inches higher.  Then switch to your right leg and left arm. Continue alternating the arms and legs while maintaining a stable and long spine.  When you are ready- allow your body to melt to the ground.

Things to think about

Be sure that your shoulder blades are sliding down your back as you do this exercise. 

Imagine that the left pinky finger is connected to the right pinky toe and vice versa.  This will allow you to find the fascial connections across your back that aid in spinal rotation and rotational sports.

Day 219- Pre Swimming Arms

This exercise is a preparation for the upper body to do the Classic Pilates Swimming exercise.

To do this exercise you will need a mat.  Start by lying on your belly with your legs long beneath you and your arms reaching long along the floor beyond your head.  Exhale as you hollow your abdomen and then inhale as you reach your head away from your tail and then lift your head, neck, and shoulders in spine extension.  Then continue breathing as you lift one arm higher and then the other. Continue alternating the arms for 10 cycles, and then exhale as you release your spine to the floor.

Things to think about

Often this exercise is challenging on the shoulders.  Feel free to widen the arms if you feel any impingement on your shoulders.  Also be sure that you are sliding your shoulder blades away from your hands.

As you are extending your upper spine be sure that the front of your hips are open, and reach your big toes away from your tailbone. All of this will allow you to find the longest possible spine.

Day 218-Pre Swimming Legs

This exercise is preparing the lower body for the Classic Pilates Swimming exercise.

To do this exercise you will need a mat.  Start by lying on your belly.  Make a pillow for your forehead with your hands.  Inhale as you prepare and then exhale as you hollow your abdomen, reach your big toes away from you and allow both thighs to float into the air.  Continue breathing as you lift one leg higher and then the other.  Continue alternating legs until you feel a gentle burn at the top of your hamstrings

Things to think about

If you have tight hip flexors, be sure that you are pressing the pubic bone into the ground and asking for length in the front of your hips.  This can help you use the hamstrings to release the hip flexors.