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Exercise of the Month

Exercise 1

This is our first exercise in our series Exercise of the Month and it’s the neutral spine so we can establish this healthy safe position. It’s becoming a little bit old hat now in the world of rehabilitation, but never the less, it’s a functional position that we need to find.

The way that we do this, we tuck our pelvis under, and then we extend along the spine, and we come back to a half way house. And the way the patient can check this is by putting the hands on the front here and then if we see that the pubis is higher, than the ilium, then we know that we are in the wrong position. So we can get this position. So, your arms down by the side, and we’re going to breathe in, and breathe out and empty the air out of the lungs completely.

Now, I want us to think of this as a urinary exercise. Ok, so sensation of stopping urinating, that will actually get the pelvic floor muscles to fire, and as a result of that the transfer suptones will co-contract. So again, we’re going to breathe in, breathe out. Empty the air in the lungs. That’s super. Using the ball is helpful.

Now there’s the sensation stopping urinating. We hold this contraction and then we’re going to breathe into my hands. So we’re breathing laterally now. We do this five times. So the chest is quiet, and we’re breathing into my hands. Two more. Breathing in. That’s great. In fact, this is called stability, but really it’s called rigidity. So you feel you can’t inspire and expire as much, when in fact everything’s working. That’s super.

Now, with this exercise, it wants to be done five to sets of five, times five, four times daily. If you do this exercise correctly, within six weeks, you can get eighty percent of maximal firing of these deep stabilizing muscles.

Enjoy.

Exercise 2

Hello I’m Silvie. I’m a Pilates teacher and I’m going to teach you bridging today.

So, I’d like you to draw your knees over your toes in a direction your pelvis travels with your knees. Your spine feels like a hammock in the position. Take a breath in and slide your chest just away from your chin. Slowly release the spine, vertebrae, by vertebrae to the mat. Gently open the sit bones to create a natural curve of your lower back. And repeat. Take a breath in. As you breathe out, draw your knees over your toes, in a direction. Excellent.

Take a breath in and as you breathe out draw that chest bone again. Slide away, and your vertebrae by vertebrae lowers to the mat. Gently open the sit bones to create a natural curve of your lower back.

We should progress this exercise about five times at a time.

Thank you.





Exercise 3

Hello I’m Silvie. I’m going to teach you clam exercise.

So, I would like your back of your head a little further in alignment with your spine. And resting shoulder over the shoulder, and hip over the hip, create a little space underneath of your waist. And keep your spine in neutral.

Take a breath in. And as you breathe out, you put a little pressure into the lower leg and your top leg will abduct away. Take a breath in and release your leg down. Take a breath in, as you breathe out, press into the mat with the lower leg and your top leg gets lighter to abduct away.

Keeping stabilizing your hips, shoulder over the shoulder, and hip over the hip, and feeling that space underneath of your waist.

You’re going to progress this exercise about five times again.

Thank you.

Exercise 4

My name is Lyndsay Mills and I’m an osteopath and today we’re going to talk about doing swimming exercises in four point kneeling.

What we want is a tabletop flat back, so we are on our knees and we are resting on our hands. We want nice and wide across the shoulder blades, lifting up into the breastbone, so we have got the back nice and flat here and imagine balancing a tray of drinks on your back. Now, you don’t want to spell it during this exercise. What we’re going to do in this exercise is, we’re going to lengthen opposite hand and opposite leg away from each other, so just lengthen the right arm and the left leg away. We only want to come as far as our tabletop flat back to length of it. Then, come back down, yup.

During this exercise, just swap sides, so left arm lifting from the hip and the shoulder, lengthening the lower back, trying to lift from the tummy, so we’re not dipping and then come down and change. Then right side, you want to keep this nice and fluid, want to keep the flow going, keeping the length of the back of the neck also. One more time, just lifting from the abdomen, so we are not arching into our lower back and then. We want to repeat this about eight times.

Exercise 5

Hello, my name is Lyndsay and I’m an osteopath and I’m going to talk about swimming exercise. This will be done lying on our front and you want to draw the tailbone down, so imagine lifting and you want to imagine having a chocolate here that you don’t want to squash, so just a little bit of gap and pushing the pubic bone into the mat. We want a really nice width across the shoulders, we’re not punching our shoulders up to our ears and long in the back of the neck. Imagine someone is pulling you from a piece of string and the chin slightly tucked in.

Position is good now, what we’re going to do is, with an outbreath, we are going to lift opposite arm and opposite leg. We are going to hover, just hover them a couple of inches off the mat and breathe in and lower will. Then just breathe out and lift and breathe in and out, so more trying to lengthen and then breathe out and lift and lengthen rather than lift. Then one more time, just imagine lengthening lengthening, hovering hovering off the mat and lower, good. Okay, thanks.

Exercise 6

Hi, my name is Lyndsay and I’m an osteopath. I’m going to demonstrate an exercise for you called leg pull and prone. This is the level I exercise. What we’re going to do is, we are going to start in a four point kneeling position. We longer the neck, nice and wide across the shoulder blades, lifted through the breastbones, so we’re not punching our scapular joints. Lengthen the lower back. It’s a nice tabletop position. What we’re going to do is with the outbreath, we’re just going to lift and hover the knees off the mat just a couple of inches. Lift both knees, both knees, that’s it, that’s it, that’s it. Breathe in and lower and then breathe out and lift and hover. Just hover, we can feel these muscles working as we lift and lower. This is really good for core stability. Then, lift as we breathe out and then in breath, we lower.

Now, for another modification of this exercise, when we lift, we’re going to come forwards on to our shoulders and we are going to lengthen the legs. We come into a full plank position. You might want have your hands slightly farther in front of your shoulders, like so because we are going to draw ourselves forwards. Nice and longer the neck. This time, as we breathe out, we are going to draw ourselves forwards over our hands and we are going to hold this position for one in breath and as we breathe out, we are going to come back down into a four point kneeling position. We’re just going to do it another couple of times. That’s okay. Hip strength here, no arching the lower back.

Once you start to dip into that lower back, you have lost control, so you want to keep the abdomen lifted. You want to keep nice and long and just one more. That would be really good. You are doing well. Yeah, pull in. You are really driving forwards like a dart, okay. Then, relax. Great.

Exercise 7

My name is Lyndsay, I’m an osteopath and I’m going to take you through the side plank exercise. We’re going to start with the heels just in line of our sitting bones. We want to keep our neutral spine in natural curve of your lower back, so we’re going to lengthen down the tail bone a little bit. We wanted a nice lengthened position both sides of the torso, so when we lift it on the side that is nearest to the mat. In this exercise, what we’re going to do is, we are also going to challenge scapulothoracic stability, so want a nice width across the shoulders and nice width across the shoulder blades and the back here and the elbow has to be underneath the shoulder. What we’re going to do is in the out breath, we’re going to lift the pelvis off the floor and we’re going to reach the arm up to the ceiling, keeping that length, keep the neck nice and long.

We are going to hold this position for one in breath and as we breathe out, we’re just going to lower the pelvis back down to the mat. That’s it. That will be down, all the way down, all the way down. Breathe in to prepare when you’re ready. Let’s breathe out. Here, we are challenging lumbopelvic stability when we keep out the front of the pelvis facing forward, so we are nice and square and there, breathe out. We’re just going to do about five of these in total, but we will demonstrate one more, so just going to breathe in and breathe out, lift and lengthen. Just think of lengthening the arm, lengthening across the shoulders and we’re going to breathe out and lower. Okay, thank you.

Exercise 8

Hello, I am Silvie. I am a Pilates teacher and I’m going to teach you chest raise, so this position on your back with your feet resting on the mats and the back of your pelvis, you creating the natural curve of your lower back. You bring in your hands behind your head, resting the head in your hands, like in a hammock. The elbows are in your peripheral vision and nice and open through the collarbones. We take a breath in and as we take breath out, we want to slide the chest bone away and start hovering the back of your head and turning in your rib cage like you have wheels on the side. That movement happens in thoracic spine. We want to keep that lower part of that pelvis nice and resting.

Engagement between abdominal and the back of your body feels almost like a sandwich, nice and heavy to the back of your body and keeping the natural curve of your lower back. Your sit bones are gently drawn in and creating still the natural curve. Take a breath in and as you breathe out, you unroll your spine and unwind vertebra, by vertebra back onto the mat, to the crown of your head. Again, we’re going to repeat this, take a breath in and as you breathe out, you slide the chest bone away from your chin and keep rolling and turning in your rib cage. Keep your collarbones nice and wide, excellent. Keep breathing in and breathing out. Imagine that abdominal heavy to the back of your body, take a breath in and slide away the spine vertebra by vertebra away from your lower part of your spine.

Progression could be, we’re going to try it once more. Take a breath in and as you breathe out, start sliding the, just want to keep your head heavy to the back of your hand. The progression here could be that we are going to allow the head to be free and reach for the thighs. We’re going to give it a little spiral in the arms to keep the connection to your back and we are going to hold on to the thighs. Take a breath in and reach up to the ceiling. Take a breath out and slide your hands. Bend your elbows, slide your hands behind your head, get behind. Take a breath in again and when you breathe out, the spine rolls down vertebra by vertebra away from the sacrum from the lowest part of your spine. Thank you.





Exercise 9

Hello. I’m Sylvia. I’m a pilates teacher. I’m going to teach you an exercise called Spine Twist.

I’d like you to actually cross your hands up to your chest, somewhere comfortable. Take a nice elongation to the spine, to the crown of your head. Imagine you have a string on top of your head going up. Take a breath in. As you breath out, imagine that the right thigh gets longer away and you get to the left direction to wind the spine up around. Take a breath in. As you breath out, unwind the spine slowly back into the starting position.

Same, we’re going to do to the other side. Take a breath in. As you breath out, imagine that left leg gets longer and send you to the right direction winding up the spine to the top. Take a breath in. As you breath out, slowly unwind the spine from the bottom, to the center, and back into the starting position.

This exercise can be progressed with stretched arms. In same way, you want to really keep open through the collar bones and shoulders away from the ears here. Imagining like we’re dropping the armpits. Take a breath in. The same way as you breath out, right leg gets longer and turning to the left side, winding up the spine from the bottom to the top. Take a breath in, and as you breath out, unwinding the spine from the bottom, center on your ribs, and to the top keeping the shoulders nice and wide. Rest your arms down.

You want to do this exercise about five times. Thank you.

Exercise 10

When I’m moving into a movement integration which is essentially mobility through the thoracic spine.

On our stable surface and a ball, now, from this curved position, we’re going to slowly extend the thoracic spine lifting the breast bone up to the ceiling. So we’re just making almost a gesture of the upper back. From there, we’re just going to roll over the spine. The spine is very long.

Again, stable through here. Tail long. Up through the neck. Extend in the spine each time, challenging the movement right in the spine. Last one. Shoulder slide down to the back. Up we come. Don’t move yet. From here now, using the deep stabilizes. You’re going to extend through the spine. Shoulders down to the back. From here now, we roll through the spine. Stay where we are. Roll back to start all over again.

Do it once more. Over the ball. We just curl through the spine. The arms come with us. Shoulders down to the back. It’s rather challenging. Curve over into a nice little bow. Again, shoulders blades slight down in the back. You’re lengthening through the sternum. Marvelous.

Again, over we go. Right into the spine. Wonderful exercise. Here we go. Shoulder slide down the back. Reinforce, your deep stabilizes. Now, you’re going to be shuttered to the rocket. Hold this position. Shoulders down to the back. From here now, we run the spine and release. Roll back to start again.

Do about five of this at a time. Thank you.

Exercise 11

Have another movement integrated exercise but we’re trying to keep the spine long. Essentially, we’re sitting on a Swiss ball. We’re working articulation through the spine.

We’re roll in down through the spine one vertebrae at a time. We’re going to extend along the spine working out posterior change strongly. You can stay in this position and you could do some movements with the chest or the triceps. We’re going to walk back up again, one vertebrae at a time, not moving one side or the other, and you just sit up.

You can essentially do this in the office if you got a Swiss ball. You’re rolling down one at a time. One vertebrae walking through the feet correctly. You hold this position. We can challenge the stability of the sides that we are in this position. You can just stabilize through here and lift one leg off the ground. Come back down. Shift in the body weight. From here, we’re walking back, rolling up through the spine, longest possible curve and through the back of the neck, breathing actually. That concludes the exercise.

Exercise 12

Including matters with the swiss ball, the exercise we’re going to bring in a traditional plank challenging scapulothoracic stability and rotation.

We come into a classical quadruped position. Hands, elbows can be 45 degrees, and we just slowly extend in our position. From here, we’re just organizing the trunk and extending through the humerus. Finally, at the extend end of movement, you’re rotating through the pelvis and back to the original position, and start again.

We do the same sets of five. Five would be adequate for this exercise

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