Lifting something can be intimidating, especially as we age…especially for those of us who suffer from low back, hip, and neck pain.
Contrary to popular belief, lifting from the floor is NOT a dangerous activity…BUT a necessary activity for our longevity. Just think about how many times a day we perform this activity…picking the kids, grandkids off the floor…pets…boxes…anything for that matter!
And it doesn’t have to be anything “heavy” that can cause problems.
Remember, our unique build…which results from the movement strategies we’ve developed over the years (previous injuries - all of it), impact what we can and can’t do every day.
So, what can we do? Glad you asked because the best way to improve any skill is to PRACTICE! SMARTLY!
The formal exercise name for lifting off the floor is Deadlifting. I know the name conjures up scary images of lifting hundreds of pounds off the floor. But it doesn’t have to be this way. In fact, it shouldn’t because it’s not helping us long-term, and it’s just not sustainable.
So, if our goal is LONGEVITY…what I have for you today is a version of the deadlift, which is kinder, gentler, and more forgiving than the conventional approach. It’s actually the SAME MOVEMENT STRATEGY…but SAFER!
And as an added benefit for folks like me who are just super SQUEEZED all over...this position will improve our mobility by bringing our hips back and help us regain some movement freedom safely and effectively…with NO PAIN!
Credit as always to friend and mentor @zaccupples for my inspiration.
Check out my video below. 🔊 Sound ON!
Here’s what you’re gonna need: -Clear/Comfortable space. -A wall Wall Squat Steps: -Start in a standing position arm’s length away from the wall. Elbows below your shoulders. -Hands are shoulder height. Eyes looking straight ahead.
-Knees UNLOCKED. Keep them center of your foot. -SILENT INHALE in starting position
-OPEN MOUTH SIGHING EXHALE: As you do so…SIMULTANEOUSLY walk your hands down the wall just 1 or 2 steps MAX…pushing your hips back as your chest moves forward and downward SLIGHTLY.
💥KNEES STAY UNLOCKED/FIXED!
-SQUAT DOWN SLIGHTLY, maintaining GENTLE pressure against the wall.
✋Any DISCOMFORT in your LOW BACK (Rounding/Arching)…STOP!
-HOLD this position and breathe:
🔑SILENT NASAL INHALE - OPEN MOUTH SIGHING EXHALE. Practice: 3-5rds x 5 breaths Practice 2-3x/week as part of your SMART strength routine and enjoy feeling better afterward! Dedicated to your health and longevity, Mike New to my approach to strength and longevity? Check out my practice for reducing overall body tension and engaging the relaxation response 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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