When it comes to doing the things we want to do and love…exercise and activities like golf, tennis, pickleball…even walking…most, if not all, of our ATTENTION is focused on our “OUTPUT” and creating TENSION (think: how much can you lift, how fast you can run or walk, or how hard you can hit the ball, etc).
But what about the ability to “LET GO”?
For A LOT of folks, it’s one of the HARDEST attributes to develop.
The way I define this “ABILITY”…is being your BEST “LAZY” self. Moving SLOWLY and EFFORTLESSLY as possible….RESISTING the urge to finish a particular move.
The ability to let go of tension is the KEY to optimal function, performance, and recovery. It’s a NECESSITY for results in and out of the gym.
And if you know me at all, then you know how much I struggle with all my “stuff” and on my worse days, my ability to let go is quite a challenge.
What I have for you today are my favorite “lazy moves” at the moment. Especially if you haven’t moved in a while or maybe not at all. Start with the first move and practice it for 4-6 weeks and then progress to the next, etc.
Remember: DAILY PRACTICE is KEY to moving and feeling better. LET GO of any JUDGEMENT and get ready to move and feel better simultaneously!
Thank you Zac Cupples for the inspiration behind these moves 💪
Here’s what you’re gonna need:
-Comfortable/Clear space
-Maybe something for your head and neck
-Foam Roller or something that rolls easily
Start here:
1) RIGHT SIDE LYING
-Find the MOST COMFORTABLE position on your RIGHT SIDE
-Your BEST LAZY SELF!
-FULL MOUTH SIGHING EXHALE
Continue with NASAL ONLY breathing:
-Normal breaths x 4-6
-LONG EXAGGERATED SILENT INHALE/Normal exhale out x 6-8
Let’s ROLL!
-Lie on your RIGHT side -Feet/legs stacked. Arms straight but relaxed. Your BEST LAZY SELF! -Here’s what you’re gonna do: Start bottom up. Each section spend approximately 2-3 min. Be EFFORTLESS…like you’re doing NOTHING! 💥 PELVIS/HIPS (BLUE ARROW):
Start with your LEFT LEG bone. Slide it in/out of your back LEFT hip pocket. Should feel a SUBTLE stretch in your back LEFT hip pocket. Should feel NOTHING in low back! 💥 RIB CAGE (RED ARROW):
LEFT thumb on sternum/Grasp BOTTOM RIGHT SIDE rib cage. (Not shown in photo) - Slowly/Easily roll your rib cage BACKWARD. Should feel NOTHING in low back or base/top side neck! 💥 SHOULDER (YELLOW ARROW): - Reach LEFT ARM same length as BOTTOM RIGHT ARM. - Palms together and touching. - Slide LEFT ARM bone in/out of LEFT shoulder blade.
Should feel a SUBTLE stretch in upper back area. Should feel NOTHING in left side neck! FULL MOUTH EXHALE NASAL ONLY breathing during each movement!
3) FOAM ROLLER ROLLING https://youtu.be/2vwiLdHTMS0
Lower Body:
-Lie on your RIGHT SIDE. Head/Neck comfortable. -Place LEFT INNER THIGH on the roller which is parallel to you (LEFT FOOT stays in contact with the floor!) -UPPER BODY is comfortable and remains quiet throughout -Your BEST LAZY SELF! BELLY RELAXED! Be EFFORTLESS as you roll! -NASAL ONLY breathing! -FULL MOUTH EXHALE to start -INHALE: ✔️LEFT KNEE move SLOWLY, EASILY forward ✔️LEFT HIP follows ✔️SACRUM is next ✔️LOWER BACK finishes the movement -EXHALE: return to starting position -Repeat:12x
UPPER BODY:
Lie on your RIGHT SIDE. Head/Neck comfortable.
-Position LEFT LEG in a bent position over right leg. Knees below hips. Right leg is straight.
-Position foam roller almost parallel to your body.
-RIGHT ARM comfortable. Palm up!
-Place LEFT WRIST on foam roller palm down. 💥 Hand BELOW shoulder! -Your BEST LAZY SELF! BELLY RELAXED! Be EFFORTLESS as you roll! -NASAL ONLY breathing! -FULL MOUTH EXHALE to start -INHALE: ✔️LEFT ARM initiates move by rolling forward and away from your body ✔️LEFT SHOULDER BLADE follows ✔️Lastly TRUNK. NO NECK! -EXHALE: return to starting position -Repeat: 12x
4) TOTAL BODY ROLL
In this video, I’m laying on my left side to demo…practicing what I preach. This is all the movement I have at this moment…so I just STOP there and NASAL breathe a few times…allowing myself to LET GO of as much tension as possible.
-Start by lying on your RIGHT side
-Face DOWNWARD towards the ground
-RIGHT ARM: LONG and PALM UP. NO EFFORT! -RIGHT LEG: LONG. NO EFFORT! -LEFT HIP/KNEE are bent -LEFT HAND: grasps the bottom side of the rib cage
💥 START with your EYES and “trace” an arc from the ground to the ceiling -HEAD follows your eyes -TRUNK follows your head 💥 DO NOT work through TENSION! STOP when you begin to feel SUBTLE RESISTANCE! -NASAL ONLY breathing! -8-10/side
Enjoy MOVING and FEELING better afterwards! Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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