Cyclist Balance & Posture Exercise Libra...
Rolling Like A Ball
1. Sitting with your legs bent and feet raised off the floor, find your balance point. Place your hands around the backs of your thighs. 2. Using your lower abdominals to lift your hips, roll back onto your shoulders. 3. Exhale, using your abdominals to roll up to your balance point. Keep your shoulders relaxed throughout the movement.
1. Sitting on the mat, hold your legs or calves. Your legs should be abducted and parallel, with your knees straight. 2. Inhale, scooping your abdominals in while rolling off your sit bones. Do not allow your weight to extend beyond mid scapula. 3. Exhale, rolling your body back to the starting position. Repeat.
1. Lie on your back with your legs raised at an angle between 45 and 90 degrees. 2. Inhale, reaching your arms toward the ceiling as you lift your head and shoulders off the mat. 3. Exhale, and while rolling through the spine, lift your rib cage off the mat to just before the sit bones. At the same time, slowerly lower your legs so that they are parallel to your arms. 4. Inhale, raising the arms overhead while maintaining a C curve in your back. Exhale, rolling down the spine by articulating one vertebra at a time. Return to the starting position.
1. Lying prone on the floor with your legs adducted and parallel ,flex your knees. Bend your arms and place your hands, interlaced, in the small of your back. Allow your elbows to drop down to the mat. 2. Exhale, pulsing your knees for three breaths while keeping your pelvis stable. 3. Inhale, and stretch your spine and hips, separating your legs and reaching your arms back toward your hips. Look forward through the stretch. Extend your arms far behind your back, squeezing your shoulder blades together to open up your chest. 4. Exhale, bringing your legs together and bending your knees to return to your starting position. Bend your elbows and bring your hands to the small of your back. 5. Repeat.
1. Sit to one side with your knees bent and your legs folded one on top of the other. Inhale, reaching your other arm toward the ceiling. 2. Exhale, reaching your arm in the direction of your ankles, pulling your navel toward your spine and rotating the torso slightly backwards. 3. Inhale, returning to the starting position. Repeat on the other side.
Prone Heel Beats
1. Lie facedown with your arms lifted off the floor by your hips, palms up. Draw your shoulders down away from your ears. Turn your legs out from the top of your hips and pull your inner thighs together. 2. Pull your navel off the mat and toward your spine, pressing your pubic bone into the mat. Lengthen your legs and lift them off the mat, tightening your thigh muscles. 3. Press your heels together and then separate them in a rapid but controlled motion. 4. Beat heels together for eight counts, then return to the starting position. Repeat sequence.
1. Lie prone on the floor with your legs hip-width apart. Stretch your arms beside your ears on the floor. Engage your pelvic, and draw your navel into your spine. 2. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. 3. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. 4. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. 5. Elongate your limbs as you return to the starting position.