I'm gonna keep this short and sweet this week and get right into it with you. Here’s an amazing routine, utilizing the concept of active recovery, that you can perform anywhere, anytime, to help reduce stiffness and soreness…so you can move and feel better…FASTER!
There are times to “push” and times to dial it back…to help speed up recovery, which is at LEAST half…probably more, of the health and fitness equation…especially as we age.
Let’s get right into it!
💥Read the below photo from left to right:
Here’s what you’re gonna need:
-Comfortable/Clear space
-Wall
-Maybe a mat
-Pillow/Cushion/Rolled up towel
-Block
Here’s what you’re gonna do:
-Complete the entire circuit for 1 round. Rest as and when necessary.
💥Read left to right:
1) ROCK BACK BREATHING
- Find the MOST COMFORTABLE position based on your “body type”: 🤸♂️Loosey-Goosey: Just feel SUPER LOOSE and BENDY all over
-Left knee forward
-Palms down
🏋️ Super Stiff: Just feel STIFF all over
-Right knee forward
-Palms up
- NASAL ONLY breathing! - LONG EXAGGERATED SILENT INHALE (NO NECK!) Then normal exhale out. - Pause (Breath normally). - 8-12 breaths
2) ROCK BACK CO BREATHING
-Same setup as above…EXCEPT:
💥Reach one arm LONG, straight ahead, and cross over to the opposite side.
-Reaching hand directly in front of fixed hand. Palm down.
✔️Can you feel the STRETCH shoulder to hip?
-NASAL ONLY breathing! - LONG EXAGGERATED SILENT INHALE (NO NECK!) Then normal exhale out. - Pause (Breath normally).
-8-12 breaths/SIDE
3) HOOK LINE FULL MOUTH EXHALE
- Lie on your back. Feet flat on the floor. Legs bent. Feet, knees, and hips same line.
💥YOUR FULL MOUTH EXHALE:🤸♂️LONG SIGHING 🏋️LONG PURSED LIP
-EXHALE LONGER than normal
-You should hear yourself clearly
-You should be a bit uncomfortable by the end of the breath
-8-12 breaths
4) BEAR ELBOWS
-Feet relaxed. Knees under hips. Elbows a little wider than shoulders. Palms down.
-Push kneecaps into the floor. Gently push elbows into the floor. Push the ground away. NO CRUNCHING!
-Hold this position and breath here:
💥YOUR FULL MOUTH EXHALE: same as above!
-8-12 breaths
5) BEAR TRIPOD
-Feet relaxed. Knees under hips. Hands under soft elbows.
-Place OPPOSITE HAND on SHOULDER
-Hold this position and breath:1-3 FULL breath cycles/side
💥YOUR FULL MOUTH EXHALE: same as above!
-Alternate 3 FULL BREATH CYCLES/SIDE
6) SIDELYING
-Head/Neck comfortable. Legs stacked. Knees below hips.
-Block/Towel between knees
-Feet against the wall
-Hold this position and breath:
💥YOUR FULL MOUTH EXHALE: same as above!
-INHALE: feel your bottom ribs expanding into the ground
-EXHALE: feel your top ribs getting smaller
-8-12 breaths/SIDE
✔️ROLLING
-Start by lying on your RIGHT side (SUPER STIFF), LEFT side (LOOSEY-GOOSEY)
-Facing downward towards the ground -BOTTOM SIDE (RIGHT arm), LONG and PALM UP. NO EFFORT! -BOTTOM SIDE (RIGHT leg), long. NO EFFORT! -TOP leg (LEFT), hip and knee are bent -TOP arm/hand (LEFT), grasping the bottom side of the rib cage
💥START with your EYES and “trace” an ARK from the ground to the ceiling -HEAD follows your eyes -TRUNK follows your head -EYES/HEAD complete the roll Think about “segmenting” your body in separate pieces. -LEGS DO NOTHING!!! Just let them follow along. -NASAL ONLY BREATHING! -6-8/SIDE
✔️DRUNKEN TURTLE
Sitting position (weight back on butt bones without slouching) - Feet flexed. Dig heels into the ground. - Exhale and grasp the lower leg - INHALE towards your head - EXHALE towards your feet
-10-12x
💥STAY OFF YOUR NECK!
Notice how you feel afterwards?! SMILE 😃 …you just got BETTER! Now go do YOUR THING! 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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