A Day Late

I am a day late in adding my next exercise but here it is:


Pelvic Bowls:

Lie down on a mat or carpeted area facing up (supine) with knees bent and feet flat on the floor-feet and knees are hip distance apart.



Make a triangle with your thumbs and pointer fingers, lay the heels of the hands on your hip bones (asis) and the tips of your fingers on your pubic bone.

Tuck your pelvis and rock back pressing your spine against the mat as you exhale, imprinting the vertebra. Now reverse the movement arching your back and pointing the tailbone to the floor as you inhale.



Keeping the breaths slow and controlled continue to imprint the spine on the exhale and arch the back on the inhale about 8-10 times.



Now, make the movement less dramatic and slowly shrink the range of motion until your hands are parallel to the floor and your asis bones are level with the pubic bone. This will be YOUR "neutral spine" position. This degree of arch will vary in each person, you should be able to slide just the tips of your fingers under the low back.



The importance of this exercise is to get the feeling of YOUR "neutral spine" and be able to move into and out of it as you change exercises and even in the flow and progression of a single exercise.



Please continue to practice the BREATHING and focus into the low ribcage with a lateral (out to sides) and posterior (to the back) opening. Keep the abdominal wall tight, chest and shoulders down/relaxed. Face and neck should be relaxed and the exhale through the mouth is either with pierced lips or a relaxed mouth... JUST BREATHE!!!

Let me know if you are having success with this or just not interested! Share the journey with a friend or family member; doing it with someone else helps keep you motivated and accountable!

Love and Hugs