I got a great control question for my last newsletter about "What does enough fitness look like?"🧐 🧐 And I thought it could help you.
"... in the e-mail you recommended a 5-minute daily elasticity of registration to register with how your body feels and you mentioned a few exercises. Can you talk more about it? "
Don't worry, I have you! 🙌 Let's put a few quick rules:
1) This is not an exhaustive list of mobility or flexibility. Depending on the detailed needs, you may need a more personalized program or additional flexible work. (For example, recreation golfers I work with often need much more internal hip rotation, while nursing mothers need help in the mobility of the chest spine, etc.)
2) There is no "magical" formula. However, these exercises include a lot of land in 5 minutes. This little daily habit can help catch problems before it turns into a larger one. If you know that your hip seems to be fragile when it wasn't that day, you can be more aware when you go through training, etc.
3) If something seems sketchy, it is sketchy. Because I am not in your body now, remember that I give this advice to all my clients. If something does not seem good or causes pain, stop. Trust your instinct about what is good for you. You may need a different set of exercises or additional help. ❤️ with this off the beaten track, let's get into the exercises themselves! Oh, and I shot the following video in detail. I found out that the exercise is much easier than reading about how to do it. 😅 (although I left notes on each of them to get an easy reference!)
Exercise No. 1: shoulder rotation
Perform from 5 to 10 repetitions.
Performance points:
- Achieve the largest circle that you can, while maintaining an anchored chest
- Pick up your hands as high as possible, hands.
- When you can't pick up, turn your hands aside, sweeping in a wide circle back behind you.
- Invert and return in a different direction.
- If you feel limited or "pinching" in your shoulder, start with a smaller range of movement and sometimes build.
Exercise #2: cat/camel
Perform 10 to 20 repetitions.
Performance points:
- Set with knees under the hips, arms under the arms
- Slowly, creating a little tension in the core, he rounded the back to a large rainbow.
- Then the bow is back.
- Move slowly forward and back, in any way of movement, you feel good for you.
- If it bothers you in your knees, you can try to do it from a standing position with your arms on the desk or a solid top to get support.
Exercise No. 3: T-spine extension and turnover
Perform from 10 to 20 repetitions on each side
Performance points:
- Set with knees under the hips, arms under the arms
- Grab the opposite chest to help in movement.
- Front target shoulder down towards the opposite hip (at the same time flexion + rotation).
- Then turn the movement to the back of the shoulder to the opposite back pocket (stretching + rotation at the same time.)
Exercise #4: rockback
Perform 20 to 40 repetitions
Performance points:
- Set with knees under the hips, arms under the arms
- Eyes on the horizon in front of you
- Slowly sit back in the heels of the heels
- Then turn around the movement and bends forward, turning the weight into your hand
Exercise #5: HIDE DISCOUNT
Perform from 5 to 10 repetitions on each side
Performance points:
- Lie on the side with a handled head
- Reach the lower arm forward and grab it with the opposite hand. Prepare against yourself to create some tension and stability.
- Lift the upper knee to your chest.
- Open the hip aside until you "hit the wall" and you can't go further.
- Turn the cube to the side (you will find this hip opening).
- Stand your knee in the largest circle you can.
- Reverse direction and repeat.
- -
And you have it! In these fast 5 moves we include:
- Arms extension, bend and rotation
- Flexion, extension and rotation of the spine
- Hip bending, extension and turnover
- A delicate wrist and cubes warn up
It's quite good if I speak myself! Ding
But we can do even better.
So I shot Two bonus movements To help my desk warriors in battle, also sitting in a chair all day. 😃
Last thought: Do not skip the influence of 5 minutes of daily movement. Too often I see how people say something with the effect: "But I could only do Xyz." Not only. You did it. Each action adds up.
I hope it helps you give you ideas and move you to move! 🙌
- Coach Matt
PS Are you looking for a more personalized mobility and flexibility program written by one of our world -class fitness trainers Nerd? Book the phone this week And he mentions "Rebellia" for a $ 50 discount on his first month of coaching. We have no contracts, no hidden fees and you can cancel at any time. We just want you to stay, if it works for you!
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