Seated Vertical Reverse Crunches! Lower Ab Exercise for Scoliosis Treatment

It seems as though study/work time is when I feel the most physically creative. Probably because my body is yearning to get up and move! Alas, I've got things to do and should not be getting up, so here's an easy exercise to do while seated: Seated Vertical Reverse Crunches!

Seated Vertical Reverse Crunch Exercise:

1) Cross the feet at the ankles with your feet located beneath the chair/your butt. We all know we should be sitting with our feet flat on the floor at 90 a degree angle, but this blog is about real life....

Your feet should look like the girl closest to the camera, more or less:

2) Keeping the ankles locked together, pick up the knees to "crunch" the lower abs. Pick up the feet just a few inches off of the floor; no need to get all dramatic with it - this ain't the gym, folks! Do 5 "crunches" with this ankle position.

3) Switch ankles and do another 5 "crunches."

If you aren't able to easily lift the knees while in this position, it may help to place your hands gently on the desk in front of you for some support. As for me, I am doing this move as I type this on my laptop! So, that's another idea for you.

This is an easy exercise that you can do to strengthen the core of your core (that pooch area that we women hate) as well as enhance that strong foundation for core and back strength.

For me, this "crunch" is markedly more difficult when I have my left foot behind my right foot. As I do the exercise, I feel my ribcage lift, especially on the right side, which results in much easier breathing and a release akin to leaving the chiropractor.

Which side is easier for you to do? Now, do double the amount on your weaker side! You can also vary the speed with which you do the exercise; the slower to move, the more muscle control you must exhibit. It's almost like a self test of your true strength (or lack thereof!).

Come on... you know you want a break from that TPS report.

#CaseOfTheMondays.

House Gym Part 2 - Wall Sit: Scoliosis & TMJ Exercise

One of my favorite things to do when stretching my back is to use a wall or other stationary surface as a grounding plane. Using a strong, stable surface such as a wall ensures that I cannot cheat my body movements toward one side or the other. My body is so used to doing things "wrong" and moving in an anatomically incorrect way that the wall serves as the ultimate teacher, instantly correcting my movements with firm and undeniable clarity. Also, it's free and who doesn't have a little wall space available for a stretch?

Here is an easy exercise that you can do at home for free - the wall sit!

Wall Sit Exercise Steps:

1) Stand with your back against the wall with your feet about 1 foot away from it.
2) Lean back so your butt touches the wall and keep your arms near your side or slightly pressing backward against the wall to further ground your body.
3) Slowly bend the knees so that your lower back makes contact with the wall.
4) Continue to bend the knees into a deeper sitting position ensuring that the back maintains contact with the wall at all times.
5) Go as low down as you feel comfortable (or capable?). The goal is to keep the butt, lower back, and shoulder blades glued to the wall in your wall sit position.

This is a great stretch for your back and it shows you which side you may have a tendency to lean toward.

For more fun with the stretch, while in the wall-sit position, place your hands on your knees and EVER-SO-GENTLY sway the hips from side to side while maintaining full back contact with the wall. Think slow-and-sexy belly dancer movements (see video below!).

For me, this gentle hip rocking is much more challenging on the right side than on the left given my spinal tendency to curve to the left.

Another fun variation of this wall sit exercise is to push up on your toes while in the low sitting position. You can then push up into an easy yoga bridge against the wall, ending in a resting position on your toes and leaning back against your shoulder blades. To achieve this position from a wall-sit position, push up on your toes, elevate the hips and push them out away from the wall, and push the ribcage up and out away from the wall. You should end looking somewhat like the lady in white pictured below... After you've remained in this position for a few breaths, slowly roll the spine back down against the wall until the entire back is flat again against the wall.

Easy yoga bridge... (Use your imagination and picture this against a wall...):

I have an earlier posting here about using a foam roller between the knees to stabilize and stretch the lower back. This is a variation on the wall-sit stretch and I encourage you to try it.

So, to summarize, this exercise is: 1) free; 2) a great thigh strengthening workout; and 3) an easy back straightening exercise!

Whatcha got to lose?

Ballet for Scoliosis: Part 1

The fluidity of ballet movements makes it one of my favorite exercises for my scoliosis woes. One of the most important concepts that ballet has left with me is the idea of pelvic stability. Remember those ballet belts that you wore during class? Those belts are meant to be a visual reminder that the hips should be at the same level when engaging in any movement or activity thereby creating a strong core from whence movement can begin.

One of the most basic ballet moves is a plié. This is what you will be doing!

Ballet Exercise 1: First Position Plié

1. Stand with the heels touching each other and the toes pointing outward (this is first position for the feet). Place the arms up in front of your breastbone and out to the side (this is "second position" for the arms and is pictured above in the image on the left).
2. Sloooowwwly melt (A.K.A. "fondu") by bending the knees while gently lowering the arms (this position equals a "plié" and is the 2nd image on the left). Remember to keep the heels on the ground for the plié.  Straighten the knees to return to position number one when you are standing completely upright.
3. Slowly bend again through the "plié" position and continue bending the knees until your butt is ALMOST touching your heels (read: do not put your butt on your heels - this is cheating and takes away the benefit of the exercise). This time, stay on your heels until you just can't stay on them anymore; then, pick up your heels and balance on the balls of your feet as you gradually lower yourself down. This position equals a "grand plié" and is the 3rd, center picture above.
3. Slowly straighten the knees to return to the neutral, first position where you started.

Try the above exercise in second position! One thing to note is that when you do the second position grand plié, the heels never leave the ground.

Second position plié pictured:

For an added challenge, complete the above plié and grand plié with the arms above the head in "fifth position."

Fifth position arms:

This plié move can be accomplished in a number of ways. Try them all and see what gives you the best stretching results: 

1) Facing a wall with the arms slightly resting against it for stability; 

2) Using the back of a chair for support; or

3) In the center of a room using your abs for core stability and support! Option 3 is harder than it sounds.

Quick tips: try not to overdo the "toes outward" position (A.K.A. "turnout"); pointing slightly outward is the best way to start to make sure you don't mess up your knees. Also, remember to keep the pelvic neutral (remember that belt reference above?) by keeping the lower abs engaged and tight throughout the movement. This will give you the added benefit of an ab workout during your plié!

Plié away!