Silly name, right? I know. But nonetheless one of my favorite moves I use for myself and my clients to loosen up “stuff” on the backside of our bodies...hips, low back, neck and shoulders, you name it. It’s a simple, but very powerful move to practice the bottom of our squat (especially if you struggle there like I do) allowing us to build strength and control at low ranges of motion in good position. And what about falling? I know for some of you it’s not a concern right now, but falls can happen at any time, at any age, and without discrimination. So, think about this move as a way to practice the falling skill, because the lower our body gets to the floor (before the “flop”) the better! And the more practiced we are at moving backwards, the more awareness we build behind us and more likely we’ll be to catch ourselves if a fall occurs.
Here’s what you’re gonna do based on how you’re built (if you’re Loosey-Goosey or Super Tight https://youtu.be/-v4wCkSqiL0)
💥 Please make sure you have clear/safe space behind you❗️
Our set-up is the same for both versions:
- Sitting position (weight back on butt bones without slouching)
- Feet flexed. Dig heels into ground. Will help you tuck)
- Exhale and reach arms long as demonstrated
- INHALE towards your head
- EXHALE towards your feet
🤸♂️Loosey-Goosey: first video demo
✔️Knees positioned closer to torso
✔️EXHALE: LONG SIGHING BREATH (think fogging a glass)
✔️Reach arms straight ahead LONG without shrugging shoulders.
🏋🏼Super Tight: second video demo
✔️Knees positioned a little further away from torso
✔️EXHALE: PURSED LIP (think blowing out birthday candles)
✔️Reach arms overhead LONG without shrugging shoulders
Practice your best version for 12reps (both directions) x 2-3rds daily.
Let me know how you feel afterwards. I’d love to know.
Dedicated to your health and longevity,
Mike