The Joy of Exercise

Shoulder Lifts

1. Lying in supine rest position, become aware of your neutral spine and center yourself. Tuck the chin into the throat to lengthen the back of the neck, then relax, holding no tension here.
2. Inhale, raise the arms up into the air in line with the shoulders, palms facing each other. Holding this position for a few breaths allow the weight of the arms to sink into the shoulder girdles and onto the floor. Sense the arms just floating and balancing; there is no effort for them to be there. Make sure your facial muscles are relaxed; your jaw is soft.
3. Inhale, raise the right arm up towards the ceiling, peeling the shoulder blade up off the floor. Try not to twist the body or arch the spine.
4. Exhale and release, sinking back down onto the floor.
5. Repeat 5 times with alternative arms.
6. Inhale, bring both arms up together; feel the mid-back broaden.
7. Exhale and allow both arms to sink back down onto the floor.
8. Repeat 2 times.
9. 
10. Then try this stability exercise:
11. Inhale, raise the right arm up.
12. Exhale, take the shoulder down away from the ear and feel the mid-back stabilizing muscles activate. Sense the difference here between the right and left shoulders. The left is relaxed and not stable; the right is active and stabilized. This is engaging the Thoracic girdle.
13. Repeat alternative sides 2 times.

Primarily this exercise limbers and warms the mid-back and neck muscles crucial for effective movement of the Thoracic girdle.

It also teaches you how to activate and isolate the Thoracic girdle of strength, which is great for releasing tension in the neck and the mid-back muscles. Try and deepen your awareness of movement in the upper spine and around the shoulder blades.

Knee Folds

Starting in the supine rest position, ensure the pelvis is in neutral, place left palm on hip bone, fingers to pubic bone. Extend the right hand down beside the body, activating through the fingers.

1. Inhale to prepare, and sense neutral spine.
2. Exhale, draw the navel to the spine and float the right knee up in line with the hip. Try not to grip the front of the hip, but keep it as relaxed as possible while you work, making sure the left hip does not lift. Maintain a neutral pelvis.
3. Take a small breath up into the ribcage.
4. Exhale, engage abdominals and pelvic platform, and float the foot down, landing it softly; again the pelvis does not move.
5. Then try this, enhancing stability even further:
6. As you become more familiar with this exercise you can start to float the knee down, engaging the buttocks and hamstring of this working leg. This further enhances the role of stability in the pelvis.
7. Repeat 5 times exploring one side then the other.
8. Repeat 3 times on the weaker side.

This exercise is excellent for stabilizing the pelvis:

Bring your attention to the back of the pelvis, aiming to keep it still as you move; any rocking of the pelvis indicates pelvic instability. This exercise is great to do daily, always repeating on the weaker side.

Cushion Squeeze

Start in supine rest position, ensuring the pelvis is in neutral; we do not want to tuck the pelvis under or tilt the pelvis away. Place a cushion between the knees, and slightly pigeon-toe the feet, to broaden the back of the pelvis.

1. Place both palms on the hipbones, fingers towards the pubic bone.
2. Inhale to prepare.
3. Exhale and sense the breastbone moving away from you as the ribcage compresses down, engaging navel to spine and the pelvic platform. Sense the abdominal muscles spread under the palms as they sink and spread down into the pelvic bowl. All this happens as you gently squeeze the cushion.
4. Inhale, release a little.
5. Exhale, streamline the breath, with the abdominal contraction all the way back to the cushion.
6. Repeat 5 times.

Then try this, enhancing stability even further:

1. Exhale, curl the head up as the breastbone moves away from you and extend through the fingers activating the Thoracic girdle of strength.
2. As you consciously engage all three girdles, streamline the breath all the way back to the cushion.
3. Repeat 5 times.
4. Draw the knees to the chest to release the lower back.

The front and back of the pelvis are strengthened and stabilized with this exercise, creating a deep abdominal connection. The back of the pelvis is also broadened, making it excellent for people with sciatica or sacroiliac joint pain. The inner thighs and abdominals are toned.

It also teaches you how to functionally activate and isolate the three girdles of strength, working them in synergy You learn to carry this throughout the rest of the workout during every pose you do.

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Category: Bodybuilding, Exercise, Fitness, Protein, Relax, Weight Loss, Workout, Yoga

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