STABILITY BARREL: CREATE BALANCE & CONTROL

Transcription

1 STABILITY BARREL: CREATE BALANCE & CONTROL page 1 INTRODUCTION CAT STRETCH The Stability Barrel allows us to take the existing repertoire of exercises and add ideas of preparatory counter movements and more full-range and three-dimensional movements. The Stability Barrel has a longer and more gentle curve that is padded to support the body in lying, kneeling and standing positions. Inverted, the Barrel brings in the element of balance and proprioception. Here, we can take all the movements we are working on when down on the ground, and increase the challenge by bringing us more upright to work on stability balance and proprioception in multi-dimensional, functional movements. BREATHING standing behind the Barrel, feet hip-distance apart, ex: circle arms down in front of torso, press into the ground and reach arms up and overhead slightly extending the spine, in: for two pulses, increasing the reach of the extension through the upper back and arms, ex: circle the arms and shoulders forward, dropping the head and flexing the spine and knees, in: for two pulses, press hands into the Barrel and reach the back of the pelvis up toward the ceiling, extending the knees. Continue the movement with a fluid motion 5x essence: breathing efficiently by expanding the rib cage and allowing the diaphragm to drop creates a more effective breath pattern. The movements are taken from a neutral alignment into a preparatory counter movement that allow the fascia to be accessed in an easy elastic bouncing quality SIDE BEND WITH PULSE standing behind the Barrel, feet hip-distance apart, in: reach one arm overhead, pressing into the floor, ex: laterally flex the torso for two pulses, slightly flexing the knees, in: for two pulses, rotating the torso and reaching the arm forward, slightly flexing the knees, in: return to vertical. 4x per side NOTE: reverse the breath to feel the expansion of the rib cage during the Side Bend legend: in: = inhale; ex: =exhale kneeling on the low end of the Barrel, knees hip-distance apart, feet on the mat, toes tucked under, hands on the opposite side of the Barrel, pelvis and spine neutral 1. CAT STRETCH in: prepare, ex: globally flex spine, lifting up toward the ceiling, in: lengthen spine, pressing into the Barrel while going into slight extension. 5-8x 2. ADD PULSES in: prepare, ex: for two pulses, flexing spine and lifting up toward ceiling, in: for one pulse, lengthen into extension. 5-8x NOTE: can be done with the reverse breath SIDE BEND WITH MERMAID side-lying over the Barrel, top leg long and parallel, bottom leg flexed, both arms reaching overhead, or bottom arm flexed supporting head in: press into bottom knee and lift hip off the Barrel, keeping torso long, ex: lower hip and bring torso up to vertical, pressing into the Barrel and keeping outside arm overhead, in: allow top hip to lower toward the floor, reaching opposite arm overhead, ex: for two pulses and side bend toward the long leg, in: return vertical, rotate torso toward long leg, and flex forward over the long leg for two pulses, in: return to face side and lengthen over the Barrel to begin the next repetition. 5x transition: rotate away from the Barrel to prepare to repeat on the other side NOTE: can be done with both arms reaching overhead in the Side Bend NOTE: pulses should have a gentle lengthening quality rather than forceful bouncing

2 page 2 STABILITY BARREL: CREATE BALANCE & CONTROL PORT DES BRAS sitting, facing away from the Barrel, knees flexed, feet on the floor hip-distance apart, torso as vertical and neutral as possible, arms reaching forward 1. PORT DES BRAS in: flex lumbar spine toward the Barrel, reaching arms up and overhead, continue to lengthen the spine into extension over the Barrel, ex: nod head, circle arms out to sides and flex spine off the Barrel, hugging arms around the legs at the top. 3-5x 2. ADD BRIDGE in: lengthen the spine back over the Barrel, pressing into the floor and extending the hips to a bridge with arms reaching overhead, ex: articulate the spine down to the Barrel, then flex forward off the Barrel, circling the arms out to the sides. 3-5x 3. ADD FORWARD BEND WITH ONE LEG STRETCH in: lengthen the spine back over Barrel, pressing into the floor and extending hips to a bridge with arms reaching overhead, ex: articulate the spine down to the Barrel, then flex forward off the Barrel, circling arms out to the sides, then reach one leg forward, releasing the other leg to the side and flex forward over the leg for two pulses. 3-5x per side, alternating 4. ADD FORWARD BEND WITH DOUBLE LEG STRETCH in: lengthen spine back over the Barrel, extending the hips to a bridge with arms reaching overhead, ex: articulate spine down to the Barrel, then flex forward off the Barrel, circling arms out to sides, then reach one leg forward, releasing the other leg to the side and flex forward over the leg for two pulses. 3-5x STANDING ROTATION 1. FORWARD BREATH in: prepare, ex: reach one arm overhead then rotate and flex torso forward, flexing knees for two pulses, in: return to vertical, then rotate to the other side and extend slightly, reaching arms out, pressing through the heel of the hand. 3-5x per side in: reach one arm overhead then rotate and flex torso forward, flexing knees for two pulses, ex: return to vertical, then rotate to the other side and extend slightly, reaching arms out, pressing through the heel of the hand. 3-5x per side NOTE: create a connection with the floor before moving to the unstable surface SPINAL ROTATION arms reaching forward 1. FORWARD BREATH in: prepare, ex: for two pulses, reaching one elbow back and rotating torso, in: return. 3-5x per side, alternating in: for two pulses, reaching one elbow back and rotating torso, ex: return. 3-5x alternating 3. SINGLE PULSE, increase tempo SUPINE ROTATION sitting, facing away from the Barrel, knees flexed, feet on the floor hip-distance apart, torso lengthened over Barrel in extension, one arm reaching overhead, the other arm flexed, hand behind head 1. TORSO ROTATION in: swing the gesture arm down and across, rotating torso to the opposite side, allow pelvis to rotate in response, ex: circle arm down and return to starting position. 3-5x 2. TORSO ROTATION WITH BRIDGE in: reach the gesture arm across the body and rotate the torso, pressing into the floor and extending the hips to a bridge, ex: reach arm overhead and return to starting position. 3-5x per side in: prepare, ex: reach one elbow back rotating torso, in: return. 5-8x per side, alternating NOTE: create a connection with the floor before moving to the unstable surface

3 page 3 STABILITY BARREL: CREATE BALANCE & CONTROL SQUAT PULSES 1. SQUAT slightly, ex: press into the floor and return to vertical. 5x 2. ADD ARM REACHES, start with arms reaching overhead slightly, reach arms forward, higher with each pulse, ex: press into the floor and return to vertical,. 5x 3. REVERSE ARMS slightly, reach arms lower with each pulse, ex: press into the floor and return to vertical, arms overhead. 5x 4. VERTICAL SQUAT in: for three pulses, flexing knees keeping torso vertical, ex: press into the floor and extend knees. 5x 5. ALTERNATE ARM MOVEMENTS continue the pattern of squats, adding a variety of arm movements or incorporating props NOTE: focus on length through the back of the calf, particularly the soleus 5. AB PREP IN BRIDGE, start with hips extended in bridge, upper torso flexed forward in: keeping hip extended, release upper torso back into slight extension, ex: keep hips extended, flex upper torso forward. 8x NOTE: can be done with arms in different positions, or with a slightly different tempo or dynamic to alter the challenge to the body SHELL STRETCH INTO SWAN kneeling, knees on the low end of the Barrel, hip-distance apart, toes tucked under, pelvis and spine as neutral as possible, hands placed on top of the Barrel 1. KNEES FLEXED in: press back into a shell stretch, lifting the knees off the Barrel, ex: lower knees down to Barrel, place hands forward on the Barrel, lower thighs and extend hips and spine, opening the chest, keeping knees flexed, in: lift pelvis, tuck toes under and flex spine, lifting the knees. 5x 2. EXTEND KNEES in: press back into a shell stretch, lifting the knees off the Barrel, ex: lower knees down to Barrel, place hands forward on the Barrel, lower thighs and extend hips and spine, opening the chest, keep toes tucked and press into the heels, extending knees, in: lift pelvis and flex the spine, lifting the knees. 5x PELVIC ROTATION standing, facing side of Barrel, knees flexed slightly, feet hip-distance apart, torso hinged forward slightly, hands resting on front of hips in: prepare, ex: rotate torso to one side, initiating with pelvic rotation. 5x per side AB PREP sitting, facing away from the Barrel, knees flexed, feet on the floor hip-distance apart, torso lengthened over Barrel in extension, hands behind head 1. AB PREP in: prepare, ex: nod head and flex spine forward, pressing into the Barrel, in: lengthen back out to extension. 5-8x in: nod head and flex spine forward, pressing into the Barrel, ex: lengthen back out to extension. 5-8x 3. ADD BRIDGE IN EXTENSION in: press into the floor and extend hips to bridge position, ex: release spine down to Barrel, then flex spine forward. 5-8x 4. ADD BRIDGE IN FLEXION in: prepare, ex: flex torso forward, extending hips and pressing up to bridge, in: lower hips and extend back over Barrel. 5-8x HUNDRED kneeling on the Barrel, toes tucked under on the floor, pelvis and spine neutral,, palms facing back 1. PULSE BACK in: for five counts, pulsing hands back, ex: for five counts, pulsing hands back. 5 sets 2. HINGE BACK in: for five counts, hinging back from knees, pulsing hands back, ex: for five counts, return to vertical, pulsing hands back. 5 sets 3. ARMS OUT TO SIDES, start with arms out to sides, palms forward in: for five counts, hinging back from knees, pulsing hands back, ex: for five counts, return to vertical, pulsing hands back. 5 sets 4. ARMS OVERHEAD, start with arms overhead in: reach the arms back and extend the upper torso, reaching the sternum to the ceiling, ex: for one count, drawing the rib cage down and return to neutral. 5x 5. ADD PULSES & FLEXION in: for three pulses, reach the arms back and extend the upper torso, reaching the sternum to the ceiling, ex: for one count, drawing the rib cage down, flex the torso forward, flexing the hips and swinging the arms back, in: return to vertical, arms overhead. 5x

4 page 4 STABILITY BARREL: CREATE BALANCE & CONTROL ROLL UP WITH EXTENSION supine, spine extended over Barrel, legs long and abducted shoulder-distance apart, ankles dorsiflexed, 1. LEGS LONG in: reach arms overhead, press into heels and extend hips, lifting pelvis, ex: lower pelvis then circle arms out to sides, nod head and flex torso off Barrel, reaching arms down toward feet for two pulses, in: begin to roll down, flexing over Barrel. 5x 2. KNEES FLEXED, start with knees flexed, feet flat on floor ROLL OVER FROM EXTENSION inverted position, upper back resting on mat, weight between scapulae, lumbar spine completely supported on Barrel, knees flexed and laterally rotated, ankles crossed, 1. PREP in: prepare, ex: press into hands and roll pelvis off Barrel, in: return to Barrel. 5x 2. ROLL OVER FROM HIP EXTENSION, start with legs long, laterally rotated and abducted, hips extended, lumbar spine imprinted in: flex knees to place feet flat on the floor, reach arms overhead, press into floor and extend hips, lifting pelvis, ex: lower pelvis then circle arms out to sides lengthening legs along floor, nod head and flex torso off Barrel, reaching arms down toward feet for two pulses, in: begin to roll down, flexing knees and flexing spine over Barrel. 5x LEG CIRCLES supine, spine extended and fully supported on Barrel, one foot on floor, hands behind head (can lift the head slightly or support with a cushion to reduce tension) in: prepare, ex: complete a full circle with the leg in a fluid motion. 5x in each direction, per side NOTE: can be done with the hips resting on the floor or pelvis lifted into a bridge position. Can also alter arm position reaching overhead or out to sides PLANK SERIES plank position, hands on apex of Barrel, pelvis and spine neutral, toes tucked under, one line from heels to the top of the head 1. PROTRACTION & RETRACTION in: retract scapulae, ex: protract scapulae. 5x 2. SINGLE LEG STRETCH in: prepare, ex: pull one knee in toward chest, flexing spine, in: reach leg away, placing foot down and pressing into the heel. 5x per side 3. ADD OBLIQUES, slower pace in: prepare, ex: pull knee in toward opposite shoulder, flexing spine, in: reach leg away, placing foot down and pressing into the heel. 5x per side NOTE: can be done at a quicker pace, or add pulses on the flexion and extension movments in: reach legs away from torso to lengthen, ex: pull knees in, cross ankles and roll pelvis off Barrel, in: return to Barrel and reach legs long, extending hips. 5x 3. ADD THORACIC EXTENSION, start with legs long, laterally rotated and abducted, hips extended, lumbar spine imprinted in: reach legs away from torso and extend thoracic spine, lifting sternum up toward ceiling and maintaining neutral alignment in lumbar spine, ex: soften rib cage and return to imprint, pull knees in, cross ankles and roll pelvis off Barrel, in: return to Barrel and reach legs long, extending hips. 5x BALANCED SOLEUS RUN standing, facing end of Barrel, ball of one foot on low end, foot plantar flexed, pelvis and spine neutral, 1. SOLEUS STRETCH in: prepare, ex: extend knee pressing heel down toward floor, in: return. 5x 2. ADD PULSES in: prepare, ex: for two pulses, pressing heel down and shifting weight forward slightly, in: return. 5x 3. RECIPROCAL HEEL LIFT, arms out to sides for balance in: prepare, ex: press one heel down, lifting the other, in: lift heel, lowering the other. 5x 4. ADD RECIPROCAL ARMS, in: prepare, ex: press one heel down, lifting the other, reaching opposing arm forward, in: lift heel, lowering the other, switching arms. 5x Repeat series on other side

5 page 5 STABILITY BARREL: CREATE BALANCE & CONTROL INVERTED PLANK SERIES plank position, legs long and adducted, toes tucked under, pelvis and spine neutral, hands on inverted Barrel, directly under shoulders. NOTE: hands closer to center provides more stability, bring hands further apart to increase challenge 1. PROTRACTION & RETRACTION in: keep torso stable and protract scapulae, ex: retract scapulae, 5x 2. ADD ROTATION in: protract one scapula and retract the other, allowing Barrel to rock, ex: reverse movement, rocking Barrel to other side. 5x per side 3. PELVIC ROTATION in: rotate pelvis to one side, keeping upper torso still, in: return to center. 5x per side 3. FULL ROTATION in: rotate torso to one side, lifting hand and reaching it up and continuing rotation of the spine, ex: return. 5x per side STANDING ON INVERTED BARREL to mount Barrel: stand facing the side of the Barrel, place hands on opposite long ends, then step one foot then the other toward the center of the platform. Establish balance, then remove hands and stand up straight. Alternatively, step one foot toward the center of the platform, then, carefully step the other foot up on top. Keep feet closer to the center for more control or place them out toward the sides to increase challenge STANDING ROTATION SERIES 6. SPINAL ROTATION, start with arms reaching forward in: prepare, ex: for two counts, pull one elbow back and rotate upper torso to that side, in: return. 5-8x per side, alternating 7. SQUAT ROTATION start in a squat, torso tipped forward, hands on hips in: prepare, ex: maintain squat, keeping pelvis stable and rotate upper torso. 5-8x per side, alternating 8. BACK SWING, start in squat, torso tipped forward, arms long, hands clasped in front of torso in: maintain lower body stable and reach arms back, dynamically rotating torso to that side, ex: return to the center. 5x per side 9. FOLLOW THROUGH start in squat, torso tipped forward, arms reaching forward in: rotate torso to one side, reaching arms across body, ex: swing arms to opposite side, rotating torso, extending knees and hips upright. 5x per side 10. FORWARD ROCK, stand facing side, knees slightly flexed in: plantar flex ankles, rocking Barrel forward, ex: dorsiflex ankles rocking Barrel back. 10x 11. ANTERIOR & POSTERIOR TILT, knees extended in: tip pelvis forward, dorsiflexing and rocking Barrel back, ex: tip pelvis back, plantar flexing and rocking Barrel forward. 10x 12. SURFER ROCK, start with one foot forward in: press into front foot, rocking Barrel forward, ex: press into back foot, rocking Barrel back. 10x per side Repeat the series, changing arm positions or patterns, foot positions or weight distribution on the Barrel to create additional challenges and alter muscular activation standing on Barrel, legs abducted and parallel, pelvis and spine neutral, 1. SIDE ROCK on a smooth breath, maintain balance and slightly abduct then adduct each leg to rock Barrel from side to side 2. SQUAT in: flex knees and hips into a squat, torso tipped forward, keeping Barrel stable, ex: extend knees pressing into heels and return upright. 8-10x 3. UPRIGHT SQUAT in: flex knees into a squat, keeping torso upright, ex: press into heels and return upright. 8-10x 4. CHANGE ARM POSITIONS repeat squats, placing arms in various symmetrical and asymmetrical positions. 8-10x 5. ADD PULSES in: for two counts flexing knees into squat, ex: press into heels and return upright. 8-10x STRETCH kneeling on dome side of Barrel, one knee on low end, other foot forward on floor, in: prepare, ex: hinge forward into hip flexor stretch, keeping torso supported, hands resting on knee or one arm reaching overhead, in: release and start to shift weight back, ex: lengthen front leg on Barrel and sit back, lengthening hamstrings. 5x per side NOTE: can be done with front foot forward on low end of Barrel. Reach both arms up toward ceiling in hip flexor stretch MERMAID STRETCH sitting on apex of Barrel, facing side, legs in mermaid position, arms by sides in: prepare, ex: reaching one arm overhead laterally flex spine, in: return vertical, and switch arm, laterally flex spine to opposite side 5x per side