Day 263- Leg Pull Front Legs on Ball

This exercise adds even more proprioceptive challenge to the leg pull front.

To do this exercise you will need a mat and a large physioball.  Start by bearing weight on your hands and placing your shins on the top of the ball.  Be sure that you are supporting the length of your spine with the abdominals and that you are maintaining the connection of the ribcage to the front of the pelvis.  Inhale to prepare and then exhale as you lift one leg off of the ball.  Inhale to replace the leg and exhale as you lift the other leg off of the ball.  Repeat 8-10 times on each side.

Things to think about

All of our proprioceptive challenges with the foam roller were hard and the foam roller can only roll in two directions.  Now imagine the infinite directions that a sphere can move.  This requires much more abdominal control and relies on the stability of the shoulders and the pelvis to keep the spine safe.

Check in with your shoulders, are they connected to your ears?  Be sure to slide the shoulder blades down your back and maintain soft elbows so that you can keep your neck and wrists safe.

Day 262- Leg Pull Front Legs on Foam Roller

This exercise uses the Foam Roller to help integrate the lower abdominals with the stability of the pelvis.

To do this exercise you will need a mat and a foam roller.  Start in a quadruped position with your shins balanced on the foam roller.  Inhale to prepare and then exhale as you roll the foam roller away from you to extend the legs behind you.  Inhale into the back of the ribcage and then exhale as you lift one leg away from the foam roller.  Inhale to replace the leg on the roller and then exhale as you lift the other leg.  Repeat 8-10 times on each side.

Things to think about

Yesterday’s post put the proprioceptive challenge on the upper extremity and today’s blog post puts the proprioceptive challenge on the lower extremity.  You will notice a difference in how your abdominals feel, and this difference can help you decide which version to do, unless you want to do both of them in one day. Now that would be a workout.

As always with these plank exercises, you want to be sure to protect your wrists and elbows.  Locking the elbows can compromise the safety of both joints.  Try having a soft elbow, which forces you to rely on the tension of the muscles and the fascia as opposed to the ligaments within the joints.

Day 261- Leg Pull Front with Hands on Foam Roller

This exercise adds the proprioceptive challenge of the foam roller to the classic Pilates Leg Pull Front.

To do this exercise you will need a mat and a foam roller.  Start in a quadruped position with your hands placed underneath your shoulders on a foam roller.  Inhale to prepare and then exhale as you lengthen one leg and then the other leg behind you into a plank position.  Maintain shoulder stability as the log wobbles and exhale as you lift one leg, Inhale as you replace it and then exhale as you lift another leg.  Repeat 8-10 times on both sides.

Things to think about

The foam roller adds quite a bit of challenge to the leg pull front.  It gives the body the information it needs to integrate the top of the body with the stability of the pelvis and the mobility of the hip socket.  Use your exhale to maintain support under the ribcage.

This exercise will be challenging for the wrists.  Be sure to work with the arch of the palm to support the wrist.

Day 257- Plank

This exercise is a classic core exercise that is also pretty trendy right now. 

To do this exercise you will need a mat.  Start in Quadruped position with your hands directly beneath your shoulders and your knees directly beneath your hips.  Inhale to prepare and then exhale as you reach one leg on the floor beneath you and curl your toes underneath so that the foot can bear weight.  Inhale in this position and then exhale as you reach the other leg long beneath you.  Hold this plank for ten breaths, and if your feel really strong try to hold it for twenty five breaths.

Things to think about

The breath in this exercise is what will keep the static position moving.  No matter how much you shake or shiver, be sure that you are breathing.  Inhale and Exhale is a great mantra for the plank.

Like I said in yesterday’s post.  Length, Length, Length, and more and more length.  How long is your spine?  Can you make it longer in the plank?