In the real world, people have partners, children, aging parents, friends, etc., and things like work, travel, school, etc., that come into play. Most of us have a hard enough time finding time to ride our horses, let alone time to do these exercises.
Here are some tips on making these exercises Hassle Free.
Week One - Do the Belly Button Pull and the Pelvic Clock lying flat on your back with your knees bent and feet on the floor every day for one week. This will take no longer than an extra 10 minutes a day.
Week Two - Do the Belly Button Pull while driving your car/truck and the Pelvic Clock lying flat on your back with your knees bent and feet on the floor every day of week two. This will take no longer than 5 extra minutes a day because you can now do the Belly Button Pull at the same time you’re driving.
Week Three - Do the Belly Button Pull while driving or standing in line at the grocery store and the Pelvic Clock either lying flat on your back or driving your car/truck. Add One Stop Shopping as you get out of bed every day of week three. This will take no longer than 5 – 10 extra minutes a day because now you may be able to do both the Belly Button Pull and the Pelvic Clock while driving.
Week Four - Do the Belly Button Pull while driving/standing, the Pelvic Clock while driving/standing, and One Stop Shopping as you get out of bed. Add Knee Pickups while lying flat on your back with your knees bent and feet on the floor everyday of week four. This will take no more than 5 – 10 extra minutes a day because now you can do the Belly Button Pull and the Pelvic Clock while driving/standing.
Now you have a basic foundation necessary for your abdominal muscles from the Pull, the Clock and the Knee Pickups. You also have the beginnings of flexibility from the stretch efficiency and thorough-ness of One Stop Shopping.
You are ready to go directly to the Exercise Menus. Begin with the Starter Exercises and then go to the Maintenance Exercises. After a time, you will pick and choose your own exercise menu based upon your own individual needs, strengths and weaknesses.
No matter which exercises I choose to do every day, I make sure that I do one or preferably two abdominal exercises every day. Abdominal muscles are the first to go and take the longest to come back.
Also, if I lose flexibility or fluidity in a particular part of my body, I exercise and/or stretch that body part every day in order to regain its looseness. For example, I may do the Foot Roll with a ball every night watching TV for a couple of weeks if my ankles feel like steel rods. Once my ankles become more pliable, I’ll do the Toe Curls maybe once a week in order to maintain their elasticity.
Critically important, if I have any kind of strain or injury on or off my horse, I go back to the basics, the Starter Exercises. Your body will trust you if you respect its Safe Haven. Do not push, stress, expect your body to go beyond its limits, particularly when your body is not at its best. Remember, you are the only person who can be kind to your body.
All that said, to get to Hassle Free
1. Build a basic foundation for your abdominal muscles.
2. Build the beginnings of flexibility.
3. Do 5 exercises that are specific to your individual body needs every day.
4. Do 1 or 2 abdominal exercises among the 5 you pick to do every day.
5. Check into and maintain your basic flexibility.
6. Progress at your own pace to develop your strength and balance.
7. Be kind to yourself.
8. Give yourself a big pat on the back every day for doing 5 exercises of your choosing daily.
Obviously, if and when you do have “extra” time to give to these exercises, do it. You’ll be glad you did.
Hassle Free Exercises for Riders and actual riding are inter-related. These exercises will point the way to your riding more effectively and your riding will point the way to the exercises you need in order to become more effective.
Let me hear from you with your comments, suggestions, questions.
Monday, December 11, 2006
Extensive Sample Exercise Menus
Starters
Belly Button Pull
One Stop Shopping
Pelvic Clock
Knee Pick-ups
Hip Bone Pulleys
Maintenance
One Stop Shopping
Pelvic Clock
Knee Pick-ups
Trunk Twist
Shoulder Squares
Trunk 1
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Knee Pick-ups
Trunk Twist
Hips/Pelvis
One Stop Shopping
Pelvic Clock
Sitting Leg Diamonds
Leg Scissors
Hip Bone Pulleys
Upper Body
Supported Neck Curl
Shoulder Squares or Shoulder Lifts and Drops
Thoracic Towel, Roller or Bed Roll
Pec Corner Stretch or Fingertip Stretches or Hand Stretches
Rowing or Push-ups
Knees
One Stop Shopping
Leg Diamonds
Straight Leg Raise
Standing Knee Flex or Leg Curl
Side Leg Lifts
Feet/Ankles
One Stop Shopping
Foot Roll
Slant Board
Toe Curls – pointing ankle down
Toe Curls – pointing ankle up
Trunk 2
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Straight Leg Raise
Side Leg Lifts
Trunk 3
One Stop Shopping
Pelvic Clock
Hip bone Pulleys
Straight Leg Raise
Dog Position Arm Extension
Trunk 4
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Straight Leg Raise
Dog Leg Extension
REMEMBER!!! EVERY DAY IS A BEGINNING. IF ANY ACHES, PAINS OR INJURIES OCCUR CAUSED BY ANYTHING, NOT JUST RIDING, GO BACK TO THE STARTER AND MAINTENANCE EXERCISES. BE KIND TO YOURSELF!
After, and only after, you are able to do all of these exercise groupings smoothly and with balance and a stabile pelvis, you are ready to begin
Progressive Balance, Stability and Strength Development Exercises
DO THESE EXERCISE GROUPINGS IN THE ORDER PRESENTED!
Think of these progressive exercise groupings as building blocks. Allow your body to fully absorb and integrate the foundation each grouping provides before you go on to the next. No skipping around, no moving ahead, no “saving time” by forcing your body to do things it is not ready or able to do.
TRUST YOUR BODY AND ALLOW YOUR BODY TO TRUST YOU BY BEING PATIENT.
# 1
One Stop Shopping
Pelvic Clock
Bridge Position Knee Pick-up
Straight Leg Raise
Dog Position Straight Leg Raise
#2
One Stop Shopping
Pelvic Clock
Dog Position Arm and Leg Extension
Bridge Position Straight Leg Raise
Bridge Position Side Leg Extension
#3
Dog Position Arm and Leg Extension
Isometric Abdominal Bridge
Isometric Back Bridge
Isometric Side Bridge
Shoulder Squares
Belly Button Pull
One Stop Shopping
Pelvic Clock
Knee Pick-ups
Hip Bone Pulleys
Maintenance
One Stop Shopping
Pelvic Clock
Knee Pick-ups
Trunk Twist
Shoulder Squares
Trunk 1
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Knee Pick-ups
Trunk Twist
Hips/Pelvis
One Stop Shopping
Pelvic Clock
Sitting Leg Diamonds
Leg Scissors
Hip Bone Pulleys
Upper Body
Supported Neck Curl
Shoulder Squares or Shoulder Lifts and Drops
Thoracic Towel, Roller or Bed Roll
Pec Corner Stretch or Fingertip Stretches or Hand Stretches
Rowing or Push-ups
Knees
One Stop Shopping
Leg Diamonds
Straight Leg Raise
Standing Knee Flex or Leg Curl
Side Leg Lifts
Feet/Ankles
One Stop Shopping
Foot Roll
Slant Board
Toe Curls – pointing ankle down
Toe Curls – pointing ankle up
Trunk 2
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Straight Leg Raise
Side Leg Lifts
Trunk 3
One Stop Shopping
Pelvic Clock
Hip bone Pulleys
Straight Leg Raise
Dog Position Arm Extension
Trunk 4
One Stop Shopping
Pelvic Clock
Hip Bone Pulleys
Straight Leg Raise
Dog Leg Extension
REMEMBER!!! EVERY DAY IS A BEGINNING. IF ANY ACHES, PAINS OR INJURIES OCCUR CAUSED BY ANYTHING, NOT JUST RIDING, GO BACK TO THE STARTER AND MAINTENANCE EXERCISES. BE KIND TO YOURSELF!
After, and only after, you are able to do all of these exercise groupings smoothly and with balance and a stabile pelvis, you are ready to begin
Progressive Balance, Stability and Strength Development Exercises
DO THESE EXERCISE GROUPINGS IN THE ORDER PRESENTED!
Think of these progressive exercise groupings as building blocks. Allow your body to fully absorb and integrate the foundation each grouping provides before you go on to the next. No skipping around, no moving ahead, no “saving time” by forcing your body to do things it is not ready or able to do.
TRUST YOUR BODY AND ALLOW YOUR BODY TO TRUST YOU BY BEING PATIENT.
# 1
One Stop Shopping
Pelvic Clock
Bridge Position Knee Pick-up
Straight Leg Raise
Dog Position Straight Leg Raise
#2
One Stop Shopping
Pelvic Clock
Dog Position Arm and Leg Extension
Bridge Position Straight Leg Raise
Bridge Position Side Leg Extension
#3
Dog Position Arm and Leg Extension
Isometric Abdominal Bridge
Isometric Back Bridge
Isometric Side Bridge
Shoulder Squares
Bed Roll Stretch
Why do this?
Opens up your thoracic spine and increases the mobility of your ribs. The more your ribs move, the more our lungs can expand and contract as you breathe.
What it does for me:
This Bed Roll Stretch is great for both improving your lung capacity and your ability to absorb shock in your trunk. By expanding movement in your ribs, you enable your lung movement to expand. More lung capacity increases balance and flexibility in your trunk. More trunk movement means more efficiency in absorbing your horse's movements.
(This exercise is more aggressive than the Pec Corner Stretch, the Thoracic Towel and the Thoracic Roller. If you have osteoporosis, check with your physical therapist before doing this exercise!)
Before doing this exercise the first time, reread the Spine to Spine Connection.
Lying on your back on a bed with your knees and hips flexed and your heels flat on the bed.
Support you neck by clasping your hands behind your neck throughout this exercise!
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine. It is very important to keep your low back from arching while doing this exercise.
Lock your pelvis by pulling your belly button towards your spine.
Go for the quality, not quantity, of movement.
Extend your head and upper back off the edge of the bed.
Support your neck by clasping your hands behind your neck throughout this exercise.
The edge of the bed will hit the tip of your shoulder blade.
Keep your head and neck in the same plane as your upper back.
No neck bending, twisting or curling.
Make sure you are pulling your belly button towards your spine.
Your knees and hips are flexed and your flat heels are pressing into the bed to help keep you on the bed.
With the base of your hand-supported neck off the edge of the bed and the tips of your shoulders on the bed’s edge, lower your head and upper back over the edge of the bed.
Make sure there is no neck bending, twisting or curling!
Be sure to keep your lower spine neutral, not arched.
With your hands clasped behind your neck, lift your head and upper back up with your hands for 5 seconds.
Make sure your hand-supported neck and upper back are in the same plane!
No neck bending, twisting or curling.
Move your whole body, including your head and upper back, onto the bed so your entire body is supported.
Unflex your knees and hips and lower your legs.
Relax and rest.
Repeat this movement.
Over time, slowly, work up to 5 repetitions.
Remember that it is essential your hand- supported neck is in the same plane as your upper back and that your pelvis and lower back remain locked - pull your belly button towards your spine!
The fundamental movement here is in your thoracic spine. Nowhere else.
Do not be surprised if you feel tight in your ribs when you first stand up. This tightness ought to go away in about 10 seconds.
Opens up your thoracic spine and increases the mobility of your ribs. The more your ribs move, the more our lungs can expand and contract as you breathe.
What it does for me:
This Bed Roll Stretch is great for both improving your lung capacity and your ability to absorb shock in your trunk. By expanding movement in your ribs, you enable your lung movement to expand. More lung capacity increases balance and flexibility in your trunk. More trunk movement means more efficiency in absorbing your horse's movements.
(This exercise is more aggressive than the Pec Corner Stretch, the Thoracic Towel and the Thoracic Roller. If you have osteoporosis, check with your physical therapist before doing this exercise!)
Before doing this exercise the first time, reread the Spine to Spine Connection.
Lying on your back on a bed with your knees and hips flexed and your heels flat on the bed.
Support you neck by clasping your hands behind your neck throughout this exercise!
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine. It is very important to keep your low back from arching while doing this exercise.
Lock your pelvis by pulling your belly button towards your spine.
Go for the quality, not quantity, of movement.
Extend your head and upper back off the edge of the bed.
Support your neck by clasping your hands behind your neck throughout this exercise.
The edge of the bed will hit the tip of your shoulder blade.
Keep your head and neck in the same plane as your upper back.
No neck bending, twisting or curling.
Make sure you are pulling your belly button towards your spine.
Your knees and hips are flexed and your flat heels are pressing into the bed to help keep you on the bed.
With the base of your hand-supported neck off the edge of the bed and the tips of your shoulders on the bed’s edge, lower your head and upper back over the edge of the bed.
Make sure there is no neck bending, twisting or curling!
Be sure to keep your lower spine neutral, not arched.
With your hands clasped behind your neck, lift your head and upper back up with your hands for 5 seconds.
Make sure your hand-supported neck and upper back are in the same plane!
No neck bending, twisting or curling.
Move your whole body, including your head and upper back, onto the bed so your entire body is supported.
Unflex your knees and hips and lower your legs.
Relax and rest.
Repeat this movement.
Over time, slowly, work up to 5 repetitions.
Remember that it is essential your hand- supported neck is in the same plane as your upper back and that your pelvis and lower back remain locked - pull your belly button towards your spine!
The fundamental movement here is in your thoracic spine. Nowhere else.
Do not be surprised if you feel tight in your ribs when you first stand up. This tightness ought to go away in about 10 seconds.
Thoracic Roller
Why do this?
Thoracic Roller opens up your chest and straightens your thoracic spine. It also encourages more flexibility in your upper body from your waist through your neck. Like the ThoracicTowel, it definitely helps your upper body position in the saddle.
What it does for me:
Like the Thoracic Towel, the Roller is great for opening my chest and ribs front and back and for releasing tension in my middle and upper spine, shoulders and neck. My position in the saddle is definitely better.
Need a 4” Styrofoam roller.
Lying on your back with your knees bent and feet on the floor.
Open up the angle of your knees so you have broad base of support.
Breathe - inhale through breastbone and exhale through bottom of shoulders.
Encourage a neutral, not arched, spine.
Lock pelvis by pulling your belly button towards your spine.
Place the Styrofoam roller horizontally underneath the bottom tips of your shoulder blades where the middle of your spinal curve begins.
Pushing your heels into the floor to keep your position stable, put your hands behind the base of your skull for support and raise your head to the same level as your knees with your spine straight.
Make sure you are constantly pulling your belly button towards your spine.
Roll your upper back, head and arms back over the roller while keeping your upper back neutral, not arched, and stable
Keep your head and neck aligned in the same plane as the middle part of your back.
Do 10 – 15 repetitions.
Remove the roller.
Return to your original position of lying on your back on the floor with your knees bend and feet on the floor.
Relax and rest.
Do 3 or 4 repetitions or until you start to open up in your rib cage.
Remember to keep pulling your belly button towards your spine.
Thoracic Roller opens up your chest and straightens your thoracic spine. It also encourages more flexibility in your upper body from your waist through your neck. Like the ThoracicTowel, it definitely helps your upper body position in the saddle.
What it does for me:
Like the Thoracic Towel, the Roller is great for opening my chest and ribs front and back and for releasing tension in my middle and upper spine, shoulders and neck. My position in the saddle is definitely better.
Need a 4” Styrofoam roller.
Lying on your back with your knees bent and feet on the floor.
Open up the angle of your knees so you have broad base of support.
Breathe - inhale through breastbone and exhale through bottom of shoulders.
Encourage a neutral, not arched, spine.
Lock pelvis by pulling your belly button towards your spine.
Place the Styrofoam roller horizontally underneath the bottom tips of your shoulder blades where the middle of your spinal curve begins.
Pushing your heels into the floor to keep your position stable, put your hands behind the base of your skull for support and raise your head to the same level as your knees with your spine straight.
Make sure you are constantly pulling your belly button towards your spine.
Roll your upper back, head and arms back over the roller while keeping your upper back neutral, not arched, and stable
Keep your head and neck aligned in the same plane as the middle part of your back.
Do 10 – 15 repetitions.
Remove the roller.
Return to your original position of lying on your back on the floor with your knees bend and feet on the floor.
Relax and rest.
Do 3 or 4 repetitions or until you start to open up in your rib cage.
Remember to keep pulling your belly button towards your spine.
Thoracic Towel
Why do this?
This stretch opens up your chest and straightens your thoracic spine. Think of the halt. You want your chest, ribs and scapula open – the Thoracic Towel helps make that possible.
What this does for me:
The Thoracic Towel opens my chest so my upper trunk can move elastically with my horse. A more open, responsive rib cage also helps me stabilize my lower spine while I’m in the saddle. This stretch, like the Pec Corner Stretch, is great for releasing tension in the shoulders and neck. Less tension, more flexibility.
Take a hand towel, roll it lengthwise into a l" cylinder.
Lying on your back on a firm surface with knees bent and feet supported against a wall to lock in your lower back and spine,
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for symmetrical range of motion.
Place the rolled, cylindrical towel perpendicular to the middle of your back underneath the bottom tips of your shoulder blades.
Pull belly button towards spine to hold and lock the lower back in place.
Work on reaching both arms over your head.
Stay within the range of motion of the least flexible arm.
The key here is to keep pressing your belly button towards your spine while stretching your back over the towel.
The towel will make you extend your thoracic or upper spine, flatten out the curve in your upper spine and unflex your middle back over the towel.
You can adjust the towel from where the spinal curve begins to the top of your spine.
Every time you adjust the towel, pull your belly button towards your spine and then reach your arms over your head.
Progressive Variation
In the same position as described above with the towel perpendicular to your spine and underneath the bottom tips of your shoulder blades with both arms over your head, alternately stretch one arm farther over your head from the other arm.
This stretch opens up your chest and straightens your thoracic spine. Think of the halt. You want your chest, ribs and scapula open – the Thoracic Towel helps make that possible.
What this does for me:
The Thoracic Towel opens my chest so my upper trunk can move elastically with my horse. A more open, responsive rib cage also helps me stabilize my lower spine while I’m in the saddle. This stretch, like the Pec Corner Stretch, is great for releasing tension in the shoulders and neck. Less tension, more flexibility.
Take a hand towel, roll it lengthwise into a l" cylinder.
Lying on your back on a firm surface with knees bent and feet supported against a wall to lock in your lower back and spine,
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for symmetrical range of motion.
Place the rolled, cylindrical towel perpendicular to the middle of your back underneath the bottom tips of your shoulder blades.
Pull belly button towards spine to hold and lock the lower back in place.
Work on reaching both arms over your head.
Stay within the range of motion of the least flexible arm.
The key here is to keep pressing your belly button towards your spine while stretching your back over the towel.
The towel will make you extend your thoracic or upper spine, flatten out the curve in your upper spine and unflex your middle back over the towel.
You can adjust the towel from where the spinal curve begins to the top of your spine.
Every time you adjust the towel, pull your belly button towards your spine and then reach your arms over your head.
Progressive Variation
In the same position as described above with the towel perpendicular to your spine and underneath the bottom tips of your shoulder blades with both arms over your head, alternately stretch one arm farther over your head from the other arm.
Push-Ups
Why do this?
Push-Ups strengthen muscles in your triceps, wrists, chest, shoulders and abdominals. Your entire spine top to bottom will become stronger. More strength in your spine means more flexibility in your spine. More flexibility in your spine means more flexibility and responsiveness with and for your horse's movements.
What it does for me:
This one exercise strengthens many muscles simultaneously. The stronger all my muscles, the more able my body parts can absorb any shocks caused by my horse’s movements through my spine.
This exercise can be done in a variety of positions – standing, dog position, lying flat facing the floor.
Start with the easiest position - standing - and progress from there.
Do not do that thing we have all seen in the movies of pushing up from the floor, clapping your hands together and then bending your elbows back down to the floor no matter how “good” you get at doing this exercise.
It is essential that you are constantly pulling your belly button towards your spine while doing Push-Ups.
From the top of your head to the bottom of your feet, keep your body in the same plane.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for quality of movement, not quantity.
If you have not done this exercise in a long time, start by doing the movement against a wall.
Standing about three feet away from a wall, pull your belly button towards your spine.
Lean your body weight onto the balls of your feet and support that weight by bending your elbows and placing the palms of your hands in front of your shoulders against the wall.
Your calf muscles will stretch and your ankles will bend so that both feet stay flat on the floor while you lean into the wall.
Keep your spine straight from your head to your feet on that slant.
Push away from the wall by straightening your elbows while keeping your hands on the wall.
Repeat the movement by bending and straightening your elbows while keeping your pelvis locked and spine straight from head to toe throughout each movement.
Work up to 10 repetitions.
Slowly work up to 3 sets of 20 repetitions with 30 seconds rest between sets.
Progressive Variation
In the dog position with hands and knees on the floor (you may want to put a pillow underneath your knees), do the same preparation of breathing and pulling your belly button towards your spine.
Get a straight line from your knees to your head/neck/upper spine/trunk/back.
With your hands and arms just outside your shoulders and your spine straight from your knees to your lower back through your head, bend your elbows so your chest and chin come down as far as possible without touching the floor.
The further you come to the floor, the more difficult to hold your spine neutral and straight.
Do not compromise the straightness and neutrality of your spine!
If you can lower only one inch from your starting position, fine. Do that. If you can lower more, fine. Your range of motion and strength will increase over time.
Straighten your elbows back to your starting position by pushing your hands and knees into the floor.
Repeat the motion.
It is essential to keep pulling your belly button towards your spine throughout this movement.
Work up to 10 repetitions.
Work up to 3 sets of 20 repetitions with 30 seconds rest between sets.
Progressive Variation
Lying flat facing the floor with elbows bent and hands on the floor next to either side of your shoulders, flex your feet and have the balls of your toes touching the floor.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Go for a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for the quality of movement, not the quantity.
Straighten your elbows by pushing your hands into the floor.
Make sure your belly button is pulling towards your spine and that your spine is straight and neutral from the top of your head through the bottom of your feet.
Bend your elbows so your chest and chin come down as far as you can without touching the floor.
The further you come down to the floor, the more difficult to hold your spine neutral and straight.
If you can lower only one inch from your starting position, fine. Do that. If you can lower more, fine. Your range of motion and strength will increase over time.
Straighten your elbows and push your body up to your starting position by weighiing into your hands.
Keep your neck, trunk, hips, and legs straight and in the same plane throughout the exercise.
Repeat the motion.
Again, it is essential to keep pulling your belly button towards your spine throughout this movement.
Work up to 10 repetitions.
Work up to 3 sets of 20 repetitions with a rest of 30 seconds between sets.
Push-Ups strengthen muscles in your triceps, wrists, chest, shoulders and abdominals. Your entire spine top to bottom will become stronger. More strength in your spine means more flexibility in your spine. More flexibility in your spine means more flexibility and responsiveness with and for your horse's movements.
What it does for me:
This one exercise strengthens many muscles simultaneously. The stronger all my muscles, the more able my body parts can absorb any shocks caused by my horse’s movements through my spine.
This exercise can be done in a variety of positions – standing, dog position, lying flat facing the floor.
Start with the easiest position - standing - and progress from there.
Do not do that thing we have all seen in the movies of pushing up from the floor, clapping your hands together and then bending your elbows back down to the floor no matter how “good” you get at doing this exercise.
It is essential that you are constantly pulling your belly button towards your spine while doing Push-Ups.
From the top of your head to the bottom of your feet, keep your body in the same plane.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Encourage a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for quality of movement, not quantity.
If you have not done this exercise in a long time, start by doing the movement against a wall.
Standing about three feet away from a wall, pull your belly button towards your spine.
Lean your body weight onto the balls of your feet and support that weight by bending your elbows and placing the palms of your hands in front of your shoulders against the wall.
Your calf muscles will stretch and your ankles will bend so that both feet stay flat on the floor while you lean into the wall.
Keep your spine straight from your head to your feet on that slant.
Push away from the wall by straightening your elbows while keeping your hands on the wall.
Repeat the movement by bending and straightening your elbows while keeping your pelvis locked and spine straight from head to toe throughout each movement.
Work up to 10 repetitions.
Slowly work up to 3 sets of 20 repetitions with 30 seconds rest between sets.
Progressive Variation
In the dog position with hands and knees on the floor (you may want to put a pillow underneath your knees), do the same preparation of breathing and pulling your belly button towards your spine.
Get a straight line from your knees to your head/neck/upper spine/trunk/back.
With your hands and arms just outside your shoulders and your spine straight from your knees to your lower back through your head, bend your elbows so your chest and chin come down as far as possible without touching the floor.
The further you come to the floor, the more difficult to hold your spine neutral and straight.
Do not compromise the straightness and neutrality of your spine!
If you can lower only one inch from your starting position, fine. Do that. If you can lower more, fine. Your range of motion and strength will increase over time.
Straighten your elbows back to your starting position by pushing your hands and knees into the floor.
Repeat the motion.
It is essential to keep pulling your belly button towards your spine throughout this movement.
Work up to 10 repetitions.
Work up to 3 sets of 20 repetitions with 30 seconds rest between sets.
Progressive Variation
Lying flat facing the floor with elbows bent and hands on the floor next to either side of your shoulders, flex your feet and have the balls of your toes touching the floor.
Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.
Go for a neutral, not arched, spine.
Lock your pelvis by pulling your belly button towards your spine.
Go for the quality of movement, not the quantity.
Straighten your elbows by pushing your hands into the floor.
Make sure your belly button is pulling towards your spine and that your spine is straight and neutral from the top of your head through the bottom of your feet.
Bend your elbows so your chest and chin come down as far as you can without touching the floor.
The further you come down to the floor, the more difficult to hold your spine neutral and straight.
If you can lower only one inch from your starting position, fine. Do that. If you can lower more, fine. Your range of motion and strength will increase over time.
Straighten your elbows and push your body up to your starting position by weighiing into your hands.
Keep your neck, trunk, hips, and legs straight and in the same plane throughout the exercise.
Repeat the motion.
Again, it is essential to keep pulling your belly button towards your spine throughout this movement.
Work up to 10 repetitions.
Work up to 3 sets of 20 repetitions with a rest of 30 seconds between sets.
Shoulder Roll on Stomach
Why do this?
The Shoulder Roll helps you become aware of and better able to isolate movements of your shoulder blades.
What it does for me:
This subtle forward and backward movement of my shoulder blades connects my shoulders with my spine. It softens my upper back both in and out of the saddle. It also opens up my chest in and out of the saddle.
Lying flat facing the floor, prop your chest by putting your upper body weight on your forearms and elbows,
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Lock your pelvis by pulling your belly button towards your spine.
Keep your shoulder blades "down" throughout the motion.
Keep your neck and head in the same plane as your upper body. (No dropping, tilting, bending, etc. your neck and/or head.)
Go for the quality, not quantity, of movement.
Gently roll shoulders forward 15 times.
Gently roll shoulders backward 15 times.
You are looking for the feeling of moving your shoulder blades towards and away from your spine while the rest of your body remains stable and quiet by keeping your upper body weight on your elbows and forearms.
The amount of actual shoulder blade movement is subtle.
Keep the motion in your shoulders, out of your head and neck.
Remember to keep your neck and head in the same plane as your upper body.
The Shoulder Roll helps you become aware of and better able to isolate movements of your shoulder blades.
What it does for me:
This subtle forward and backward movement of my shoulder blades connects my shoulders with my spine. It softens my upper back both in and out of the saddle. It also opens up my chest in and out of the saddle.
Lying flat facing the floor, prop your chest by putting your upper body weight on your forearms and elbows,
Breathe - inhale through your breastbone and exhale through bottom of your shoulders.
Lock your pelvis by pulling your belly button towards your spine.
Keep your shoulder blades "down" throughout the motion.
Keep your neck and head in the same plane as your upper body. (No dropping, tilting, bending, etc. your neck and/or head.)
Go for the quality, not quantity, of movement.
Gently roll shoulders forward 15 times.
Gently roll shoulders backward 15 times.
You are looking for the feeling of moving your shoulder blades towards and away from your spine while the rest of your body remains stable and quiet by keeping your upper body weight on your elbows and forearms.
The amount of actual shoulder blade movement is subtle.
Keep the motion in your shoulders, out of your head and neck.
Remember to keep your neck and head in the same plane as your upper body.
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