Day 205- Roll up with Resistance Band in Hands- Arms by Ears.

This exercise is intended to increase the challenge of the roll up.  The theraband helps organize the shoulder, and keeping the arms by the ears challenges the spinal articulation

To do this exercise you will need a mat and a theraband.  Start by lying on your back with your legs long beneath you and your arms on the ground behind your head with the theraband stretched between your hands.  Inhale into the back of your ribcage, and exhale as you lift your head, neck, shoulders, and arms towards the ceiling, and then continue the exhale as you roll through the spine vertebra by vertebra reaching the head, neck, shoulders, and arms towards the ceiling.

Things to think about

If you have osteoporosis try this exercise by starting in a sitting position, and then hinge with a neutral spine towards the ground behind you. 

Pulling outward on the theraband helps organize the shoulders so that you can find the articulation in the spine. 

No matter how much you try your arms are going to get ahead of you.  Try as much as you can to keep them reaching towards the ceiling.

Day 204- Roll Up with TheraBand in Hands

This exercise adds theraband resistance to the Classic Pilates Roll Up.  This aids in shoulder organization during the movement.

To do this exercise you will need a mat and a TheraBand.  Start by lying on your back with your legs lengthened beneath and your arms reaching towards the ceiling holding the TheraBand.  Inhale to prepare and then exhale as you lift your head, neck, and shoulders while pulling outward on the theraband.  Continue exhaling as you roll up to a seated position.  Inhale here and then exhale as you roll through each vertebra until you are lying flat again.

Things to think about

If you have osteoporosis, try this exercise from a seated position and hinge the pelvis and spine back while pulling outward on the TheraBand.

As you are pulling outward on the theraband be sure to also be sliding the shoulder blades down the back.  This will stabilize the shoulder socket so that you can concentrate on finding the movement at each individual vertebra.

Day 203- Roll up in 3's with Arms at Ears

This exercise combines two difficult variations of the Classic Pilates Roll up to make one very challenging exercise.

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your arms lengthened along the ground behind your head.  Inhale to prepare and then exhale as you narrow your ribcage to lift your head, neck, shoulders, and arms.  Be sure to keep your arms reaching towards the ceiling right next to your ears.  Pause the movement as you inhale and then exhale again as you peel the ribcage away from the floor.  Inhale again as you pause the movement and then finally exhale as you find your way to a seated position, keeping your arms next to your ears the entire time.  Return to the ground with three breaths, first exhaling as you curl the sacrum to the ground, and then the ribs and on the final exhale release the head, neck, shoulders, and arms to the ground.

Things to think about

If you have osteoporosis start this exercise in a seated position and take three breaths to hinge your spine back towards the floor.  Maintain a neutral spine the entire time.

This exercise can prove to be quite a challenge.  The more that you can keep your arms next to your ears, the easier it will be to find the deepest abdominal muscles.  It may take a few repetitions to perfect this exercise.

Day 202- Roll Up with Arms at Ears

This exercise adds great challenge to the Classic Pilates Roll up by adding length to the lever arm of the exercise.

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your arms lengthened along the ground behind your head.  Inhale into the back of your ribs and then exhale as you narrow your ribcage and lift your head, neck, and shoulders keeping your arms lengthened next to your ears and reaching towards the ceiling.  Continue exhaling as you continue to roll through the spine.  Inhale at the top and then exhale as you roll back down still maintaining the arms next to the ears. Repeat 6-8 times.

Things to think about

If you have osteoporosis, you can do this exercise by starting in a seated position.  Reach your arms towards the ceiling as you hinge backwards about eight inches and then make your spine longer as you come back up.

This is a very challenging exercise.  The first time you try it you might find that you get stuck and your arms sneak forward of your ears.  Try to keep your arms right neck to your ears with your shoulder blades sliding down your back.

Day 201: Roll Up with Magic Circle Between Hands

This exercise is a variation of the Classic Pilates Roll up.  The Magic Circle can help to organize the head neck and shoulders so that the spine flexes more efficiently.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your legs lengthened beneath you and your hands holding the magic circle up above your chest.  Inhale into the back of the ribs as you plug your upper arms into the shoulder socket, and then exhale as you squeeze the Magic Circle and narrow your ribcage to lift your head, neck, and shoulders to roll through your spine and find a seated position.  Inhale at the top as your release the magic circle, and then exhale as you roll back down through your spine until you are lying flat once again.  Repeat 6-8 times.

Things to think about

If you have osteoporosis feel free to try this exercise by starting from sitting and hinging from your hips 6-8 inches while maintaining a long neutral spine.

Often when we are new to the roll up our shoulders rise towards our ears as we challenge ourselves to find segmental movement of the spine.  The Magic Circle can give our body feedback so that we can slide the shoulders down and find movement at the vertebral joints as opposed to the shoulder socket.

Day 200- Roll up with Magic Circle between Knees

This exercise adds inner thigh strengthening to the class Pilates Roll Up.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and the magic circle between your thighs.  Inhale into the back of your ribs and then exhale as you squeeze the circle, reach your hands for your thighs and roll up to sitting.  Inhale as you release the circle, and then exhale as you squeeze the circle once again and roll back down.

Things to think about

If you have osteoporosis start this exercise in a seated position and as you squeeze the circle hinge your spine backwards about eight inches.  Maintain a neutral spine.

In this exercise the magic circle helps connect you to the midline.  Use the engagement of your inner thighs to help you find the center of your body.

Ask yourself if it is easier or harder to find segmental movement in the spine.  If it is harder you may be over recruiting your glutes to squeeze the circle

Day 199- Roll up in 3 Breaths

This exercise adds an endurance challenge to the Classic Pilates Roll Up.

To do this exercise you will need a mat.  Start lying on your back with your legs lengthened beneath you and your arms lengthened along the ground behind your head.  Inhale into the back of the ribs and exhale as you reach your hands for your feet and lift your head, neck, and shoulders.  Pause the movement as you inhale again and then exhale as you lift just the ribcage off of the ground.  Inhale again as you pause the movement and then exhale as you find a seated position.  Inhale at the top and then exhale as you curl the pelvis and allow the sacrum to touch the ground.  Inhale as you pause and exhale as you lower the ribcage to the ground.  Inhale once again and then exhale as you lower the rest of the way to the ground.  Repeat 3-5 times.

Things to think about

If you have osteoporosis then you might try the previous exercise of the day with a neutral spine.  You could also try yesterday’s exercise in three breaths.  Phew, that’s a tough one.  Let us know how it goes!

In this exercise every time you exhale concentrate on getting all of the air out of the body.  With each exhale your spine will be getting longer allowing for increased segmental movement of the spine.