Day 198- Roll Up with Knees Bent

This exercise is a variation of the classic Pilates Roll Up.  Bent knees takes the hip Flexors and hamstrings out of the exercise, so if either of those muscle groups were assisting you this is a harder version of the exercise.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet flat on the floor.  Allow your arms to be lengthened on the floor behind your head.  Inhale in into the back of the ribs and then exhale as you articulate through your spine to a seated position starting with your head neck and shoulders.  Once in the seated position then Inhale into the back of the ribs and exhale as you articulate your spine back to the floor starting with your pelvis.  Repeat 8-10 times.

Things to think about

If you have osteoporosis you can do this exercise with a neutral spine.  Remember as you are hinging back from your pelvis to keep your spine at its longest possible length.

If you are a person with tight hamstrings, this version of the roll up may feel much easier than others, but if you are a person that is recruiting the hip flexors to find the seated position then this exercise will be much harder.  Have Fun!

Day 197- Roll Up with Towel Under Low Back

This exercise is a variation of the classic Pilates Exercise.  The towel offers assistance to complete the spine articulation required for this exercise.

To do this exercise you will need a mat and a small towel.  Roll up the small towel and then lay it under your low spine when you lie down.  Start by lying down with your legs lengthened long beneath you and your arms lengthened on the ground behind your head. Inhale into the back of the ribcage and then exhale as you arc your arms into the air and lift your head, neck, and shoulders.  Continue the exhale as you articulate through your spine to a seated position.  Then inhale in the seated position and exhale as you roll your spine vertebra by vertebra to the floor.  Repeat 8-10 times.

Things to think about

If you have osteoporosis, try yesterday’s roll up exercise in a neutral spin.

The towel helps connect the lower body to the upper body in this exercise so if in the classical version of the roll up you are finding that you get stuck at the ribcage this exercise may be perfect for you.

Day 196- Roll Up with Theraband

This exercise is a variation of the Classic Pilates Exercise that adds assistance to aid in greater spine articulation and deep abdominal connection.

To do this exercise you will need a mat and a medium resistance theraband.  Start by lying on your back with your legs lengthened beneath you.  You will be holding a theraband in your hands that is wrapped around the bottom of your feet.  Inhale into the back of your ribs, and then exhale as you narrow your ribs and hollow your abdominals to lift your head, neck, and shoulders.  Continue rolling through your spine to a seated position.  Use the tension of the theraband to find your deep abdominal muscles.  Inhale into the back of the ribs and then exhale as you curl your pelvis to begin to articulate through the spine and lower yourself to the ground.

Things to think about

If you have osteoporosis you can do this exercise with a neutral spine.  As you lower your spine to the ground be sure to feel the length through the top of the head so that your spine is as long as it can possibly be.

When using the theraband for assistance in this exercise you may feel a tendency to bend the elbows and recruit the biceps to help you complete the motion.  In actuality this will make it harder to use the deeper abdominals to articulate through the spine.  Leaving the elbows long will leave you the room for spine articulation.

Day 195- Roll Up

This exercise is a Classic Pilates Exercise that improves Spine Articulation.

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your hands by your side.  Inhale as you bring your arms over your shoulders and then to the ground behind you, and then exhale as you arc your arms towards the ceiling.  Continue exhaling as you narrow your ribcage and hollow your abdominals to lift your head, neck, and shoulders.  Lift each vertebra individually until you are in a seated position.  Then inhale in the seated position before you exhale and articulate your spine vertebra by vertebra back to the ground.  Repeat 9-10 times.

Things to think about

If you have osteoporosis, you should do this exercise with a neutral spine.  This is actually a much harder version.  You will start in a seated position and exhale as you hinge back in a neutral position.  Only go as far as you can without arching or curving your spine.

If you are having trouble completing the roll up, there could be some tightness in your spine.  Try stretching your hamstrings and spine and see if this helps.  Also stay tuned for the next couple of days this blog will show variations of the roll up that can add assistance as you begin to build strength.

Day 194- Assisted Roll Up

This exercise helps the body articulate the spine through each segment while finding deep abdominal strength.

To do this exercise you will need a mat.  Start by lying on your back using your hands on the back of your thighs to hug your knees to your chest.  Inhale as you begin to allow your arms to straighten and your thighs to lower towards the ground.  Then, exhale as you narrow your ribcage to lift your head, neck, and shoulders away from the ground.  Keep exhaling as you continue to lower your legs to the ground and also continue rolling through your spine.  Once your feet touch the ground finish articulating through your spine to a seated position.   Inhale in this seated position and then exhale as you hollow your abdominals and begin rolling your spine to the floor.  Once your arms are straight begin peeling your feet away from the floor while continuing to articulate through the spine until your head reaches the ground.  Repeat 8-10 times

Things to think about

If you have osteoporosis, this exercise is not for you, but there are lots of Osteoporosis friendly pilates workouts at the youtube channel PilatesStudioHD.

This exercise is to be done much slower than Rolling Like a Ball.  In this exercise you are moving through each vertebral segment.

Often in this exercise the body will recruit the quadriceps and the hip flexors to finish the movement.  You can recognize this recruitment pattern when your lower legs kick involuntarily.

Day 193- Open Leg Rocker

This Exercise is a Classic Pilates Mat Exercise.  It is similar to rolling like a ball, but the straight legs increase the lever arms that the core must support

To do this exercise you will need a mat.  Start sitting with your knees bent and your feet hovering just above the floor.  Exhale as you hollow your abdominals and straighten your legs, your hands will hold your ankles.  Inhale here and then exhale as you roll back towards your shoulders, and then roll back up to the balanced “V” position.  Repeat 8-10 times

Things to think about

If you have Osteoporosis you should not do this exercise, but you may try balancing in the “V” position.

If this is your first venture beyond Rolling Like a Ball, be sure to remember that your legs will make a much more powerful lever arm and they will increase the force with which you roll back.  In other words be careful.  Don’t hit your head on the way back.

Day 192- Open Leg Rocker Balance with Pelvic Rock

This exercise requires great abdominal control.  It is a great way to isolate the movement of the pelvis from the movement of the rest of the body.

To do this exercise you will need a mat.  Start sitting in a balanced position with your knees bent and your feet hovering just off the ground.  Grab on to the back of your calves and then straighten your legs.  From here keep reaching your legs towards the ceiling and maintain a long spine and then exhale as you hollow your abdominals and curl your pelvis further back.  Inhale as you return your spine to a neutral position and then exhale as you curl your pelvis.  Repeat 8-10 times.

Things to think about

It is rare that we move the pelvis around the legs, which makes this exercise great for pelvic floor strength and stability.  As you curl your pelvis imagine it sliding around the heads of your thighbones.  Allow the muscles of your pelvic floor and lower abdominals to engage and feel the gentle release in your sacrum.

Isolating the movement in your pelvis will allow you to improve the posture in your thoracic spine.  As you do these curls allow your chest to lift as if suspended from the ceiling by a string.