Most of the folks I care for struggle with persistent pain in some form or another.
If this sounds familiar and your ability to twist and turn is limited…like you’re just TIGHT, STIFF, and SORE through your hips, lower back, and neck… then what I have for you today could really help.
The idea here is that the key to gaining flexibility and movement throughout our bodies is to “shift our bodies backward.” (Zac Cupples, 2024).
So, as part of my decision making process…one of my initial strategies in recapturing relative motions or movement for folks, is actually shifting their “center of gravity” backwards. Meaning, that if the ARCH through the spine can be reduced, then we’re just gonna move and feel better.
This exercise today is currently one of my favorites in doing just that! It serves as a great starter move in either a training prep or just to help you get going first thing in the morning.
Mentor and friend @zaccupples playfully refers to this exercise as the “Crime Scene Pose."
Now, once again, don’t be deceived by the simplicity of this exercise…DON’T TRUST YOUR EYES!!! It’s harder than it looks!
Here’s what you’re gonna need:
-Clear/Comfortable/Quiet space
Watch my video below. 🔊 Sound ON!
Here’s what you’re gonna do as DEMONSTRATED:
-Lie on your STOMACH
-Initially turn your head to the LEFT comfortably
-Next, take your LEFT KNEE and FLEX IT UP to the SIDE slightly
-Then take your LEFT ARM and bring it overhead so that your ELBOW CREASE is EYE HEIGHT
-Your RIGHT ARM is going to go BEHIND YOU…ALONG your RIGHT SIDE
-Simply HOLD THIS POSITION and BREATHE
BREATHING:
-FULL MOUTH EXHALE at the start to help you get heavy into position
-SILENT, SLOW (4-6 count) INHALE-OPEN, RELAXED MOUTH (4-6 count) EXHALE
PRACTICE: 3-5 minutes/SIDE 🔥
PROGRESSION: Connect with the ground using your FLEXED INSIDE ELBOW and KNEE subtly (3/4 out of 10 effort).
Stand up. Try it on. Move around in different directions. Notice how you feel…any different?
💡REMEMBER…if we want to move and feel better as we age, we need to INTELLIGENTLY RESET our bodies with DAILY PRACTICE.
Dedicated to your health and longevity,
Mike
P.S. Take your movement practice to the next level! At Longevity Personal Fitness, my approach will help you train smart, change the way you move, and feel good...all without wearing you down.
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