I have a big tracking question in my recent newsletter for “How does a lot of gym look like?“🧐
And I thought he can help you too.
“… In the email, you recommended a 5-minute daily check-in check-in for check-in with how your body feels and mention some exercises. Could you talk more? ”
Don’t worry, I have you! 🙌 But first, let’s make some basic rules.
- This is not an exhaustive list of mobility or flexibility. And depending on the needs of your details, you may need a more personalized program or some additional flexibility work. (For example, the entertainment players I often work often need much more inner hip rotation, while nursing mothers need help with the mobility of the thoracic spine, etc.)
- There is no “magic” formula. These exercises, however, cover many soils in 5 minutes. This little daily habit can help you catch problems before turning into larger ones. If you know that your hip feels one day when it didn’t do it the day before, you can know it more as you go through your workout, etc.
- If something feels scanner, it’s sketchy. Since I am not there in your body right now, please know that I give this advice to all my clients. If something does not feel right or produces pain, stop. Trust your instincts about what you feel well. You may need a different set of exercises or some additional assistance. ❤️ With this out the street, let’s dig into the exercises themselves! Oh, and I shot a follow -up video that was going through them in detail. I found to watch an exercise to be much easier than reading how to do it. 😅 (Although I have left notes in each one for easy reference too!)
Exercise #1: Shoulder Rotations
Run 5 to 10 repetitions.
Performance Points:
- Take care of the larger circle you can while keeping your ribcage anchored
- Bring your hands as tall as you can in front of you, palms.
- When you can’t get up higher, rotate your palms on the side a wiping in a wide circle behind you.
- Reverse and return the other direction.
- If you feel limited or any “sting” on the shoulder, start with a lower range of motion and create over time.
Exercise #2: Cat/Camel
Run 10 to 20 repetitions.
Performance Points:
- Set with your knees under the hips, hands down the shoulders
- Slowly, by creating a little tension in your core, round your back into a large rainbow.
- Then I get back on your back.
- Scroll forward and back, in any range of motion feels you well.
- If this bothers your knees, you can try it from a stop with your hands in an office or durable bench for support.
Exercise #3: T-SPINE Expansion and Rotations
Run 10 to 20 repetitions on each side
Performance Points:
- Set with your knees under the hips, hands down the shoulders
- Grab your opposite cage to help the movement.
- Aim of the front shoulder downward to the opposite hip (bending + rotation at the same time).
- Then reverse the movement and reach the back of your shoulder in your opposite rear pocket (expanding + rotation at the same time.)
Exercise #4: Rockbacks
Run 20 to 40 repetitions
Performance Points:
- Set with your knees under the hips, hands down the shoulders
- The eyes on the horizon in front of you
- Sit slowly -your hips back to your heels
- Then reverse the movement and lean forward, shifting your weight to your hands
Exercise #5: Hip rotations
Run 5 to 10 repetitions on each side
Performance Points:
- Lie on your side with your head supported
- Get to the bottom of the arm forward and grab it with your opposite hand. Fasten yourself to create a little intensity and stability.
- Lift your upper knee to your chest.
- Open your hip to the side until you “hit a wall” and you can’t go further.
- Rotate your ankle sideways (you will find this opens your hip).
- Wipe your knee to the larger circle you can.
- Reverse direction and repeat.
–
And there you have it! In these quick 5 moves, we cover:
- Shoulder extension, bending and rotation
- Vertebral bending, expansion and rotation
- Hip flexion, extension and rotation
- Soft fruit and ankle
This is very good if I say so! 🔥
But, we can do even better.
So we turned around Two bonus movements To help my office warriors out there from a battle sitting in a chair all day long. 😃
One final thought: Do not deduct the impact of 5 minutes of daily movement. Very often, I see people say something with: “But I was only able to do xyz.” Not only. You did the thing. Each action is added.
I hope this helps you give you some ideas and move you! 🙌
– Matt coach
PS looking for a more personalized mobility and flexibility program written by one of the world -class fitness coaches? Close a call this week and report “uprising” for $ 50 from the first month of training. We have no contracts, without hidden remuneration and you can cancel at any time. We only want to stay if you really work for you!
