The Joy of Exercise

Band Oblique Curl

Using the same position as for the C Curve exercise:

• Inhale to prepare.
• Exhale, navel to spine, again engaging the pelvic floor, tuck the pelvis under and roll to your comfortable C Curve position.
• Hold it here, maintaining abdominal control.
• Inhale, release band tension through the right arm only, allowing the body to come in to a slight rotation (left shoulder to right knee).
• Exhale, drop back with control into the C Curve.
• Repeat other side, alternating 5-10 times between each side.
• Inhale, slowly release back up to neutral, keeping the abdominals in. Again sense how they want to push out, but keep them drawing in.
• Exhale, this time curling like a ball over your knees.
• Inhale, spring back up to neutral.

Full Roll Down

Starting in the Bicep Curl position, continue into the C Curve position.

You can either have the knees bent throughout this exercise or, if your back is strong enough, straighten the legs.

• Inhale to prepare.
• Exhale, navel to spine, again tucking the pelvis under, this time roll all the way down to the floor, slowly and with control.
• Sense the lower back first making contact with the floor, then the mid-back; as the mid-back broadens onto the floor, the lower back springs up to its neutral position.
• The neck and head follow the rest of the spine to the floor. Relax the neck and shoulders here.
• Inhale.

• Exhale, navel to spine, tuck the chin and start to curl the head up, then slowly peel the spine back up off the floor, coming up to neutral. Again sense the abdominals as they want to push out, but keep them drawn in with control.
• Still with the exhale, curl the body forwards over your knees, like a ball.
• Inhale, spring back up to neutral.
• Repeat 5-10 times.

The C Curve, the Oblique Curl and the Full Roll Down exercises all assist with mobilizing the spine by stretching the muscles that run (vertically) along either side of it. This stretching on the spinal column creates a nerve stretch that enhances nerve function. All three exercises work to tone the abdominal and pelvic floor muscles. The C Curve targets more the lumbar and sacral regions. The Oblique Curl targets the abdominal muscles on the sides of the body, while also activating the deep spinal rotators, aiding stability of the spine. The Full Roll Down works and mobilizes the whole spine, and with extended legs can include a stretch for the backs of the legs.

Classic Hamstring Stretch

Starting in Supine Rest position we simply bend the right knee and place the band around the ball and toes of the foot.

Inhale to prepare.

Exhale; we start to extend the leg up in line with the hip.

Sense the resistance of the band, pull down on the band, anchor the elbows in at the waist and onto the floor, keeping the neck long and lengthened; the Thoracic girdle is active. If you feel the stretch too strongly in the back of the leg then slightly bend the knee, working to where you are comfortable, but still getting a good stretch.

Hold and breathe into the stretch for 5-10 breaths.

Variation

Simply draw circles with the foot up onto the ceiling, sensing the movement in the hip, trying to keep the pelvis stable. Draw small circles in one direction, increasing the size as you feel comfortable, and then reverse rotation, returning to the small circles. Repeat 10 circles in each direction.

As the name suggests, this exercise stretches the hamstrings. The `hamstrings’ are actually a muscle group, consisting of three different muscles. As you add the circle variation, you actually stretch each portion of this group as well as the inner thigh. It  is great for relieving back pain and limbering up the hips, aiding hip and pelvic mobility

Band Single Leg (45°)

Starting in the Classic Hamstring Stretch position:

• Inhale, start to push up through the ball of the foot, then point the toes, isolating two different movements here. Exhale, first drop the toes then release the foot and push through the heel.
• Repeat this 5 times.
• Inhale, push through the ball of the foot, hold this position, visualizing that you are standing on your tiptoes.
• Exhale, bend the knee into the chest.
• Inhale to prepare.
• Exhale, draw the navel to spine and extend the leg out to a 45-degree angle; sense the work of the thigh and buttock muscles as the leg is held active, pushing through the ball of the foot.
• Inhale slowly, with control release the leg back to the chest.
• Repeat 10 times.

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Category: Bodybuilding, Exercise, Fitness, Muscle Develop, Protein, Sports Supplements, Weight Loss

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