This practice is for those of us who for a variety of reasons (shape of our structure, wear and tear, injuries) feel STIFF or tight on the back and front of our bodies…lower and upper. And thus, our movement is limited because of it.
Maybe our lower back and glutes are chronically stiff and tight…and/or our quads and inner thighs are the same. And for the really lucky folks, like me…both. OUCH!
If this speaks to you at all, then what I have for you today is a great place to start moving and feeling better!
The goal of this exercise is EXPANSION (think stretch), on the back and front of our body…allowing for better movement.
💥If you haven’t moved in a while or never for that matter, I absolutely recommend that you be ASSESSED by a movement professional FIRST! Because if you’re NOT being assessed, then your training is just being GUESSED 👎
And if you’re new to my approach to strength and longevity…try my Updated Lazy Moves FIRST. Here’s what you’re gonna need: -Comfortable/clear space -Chair/Ottoman/Box -Yoga block, Foam roller, beach towel
SET-UP: Find something approximately belly button height and place JUST YOUR HANDS on it, forward enough so that your forearms can rest on the surface
Here’s what you’re gonna do:
✔️Kneel with both knees down about 8-12 inches away
✔️Hold block (whatever you have) GENTLY between your knees
💡SIMULTANEOUSLY push hips backward (think opening a door behind you) and lower/bend elbows to your object. At the SAME TIME!
✔️Feet flexed
✔️LOOK forward between hands
🔑Keep a GENTLE REACH away from the object the ENTIRE TIME…as to NOT let your head sink between your shoulders!
HOLD and BREATHE in this position.
Breathing sequence:
✔️INHALE: LONG. SLOW. DEEP. Silently in through your nose
✔️EXHALE: SLOW. LONG. EASY. FULL MOUTH (think FOGGING A GLASS)
💡You’re NOT working hard during this particular exhale!
✔️PAUSE: HOLD your breath for a 5 count
⭐Repeat: 5-7 breaths
Notice how you feel moving around afterward. Is it any different than how you normally feel?
Dedicated to your health and longevity,
Mike
New to my approach to strength and longevity? Try my Updated Lazy Moves FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more.
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