When it comes to optimizing our movement potential, weâre often told that âflexibilityâ is the problem. Weâre told we need to âstretchâ and that itâs going to help âloosenâ up our muscles and improve our range of motion.
SPOILER ALERT! It doesnât work that way because conventional stretching doesnât get at the root cause of why we feel âtightâ and stiff all over and lack the range of motion. What usually happens (at least itâs been my experience) is that we just continue to feel restricted despite our best efforts. And, if not, worst-case scenarioâŠwe injure ourselves.
Forever weâve blamed our MUSCLESâŠtheyâre weak, tightâŠyou name it. But theyâre actually NOT THE REASON! The muscles are just a response to what our structure (Pelvis, Spine, and Rib Cage) are doing, but end up getting confused and blamed.
Theyâre simply just the by-product of our system thatâs not managing PRESSURE well from the inside out. Thus, we CANâT use the muscles as âstrategiesâ to help ourselves. So, what does this all mean? It means that we actually can create EXPANSION. Think SPACE for us to move from the INSIDE-OUT. So, letâs get started!
đ„If you havenât moved in a while or never for that matter, cool, but I ABSOLUTELY RECOMMEND that you be ASSESSED by a professional FIRST! Because if youâre not being assessed, then your training is just being GUESSED;) And if youâre new to my approach to strength and longevityâŠtry this FIRST: https://www.longevitypersonalfitnessnj.com/post/be-your-best-lazy-self
Hereâs what youâre gonna need: -Clear/Comfortable space
-Mat
-Sturdy Upright
-Book
Hereâs what youâre gonna do:
đĄLONG SIGHING EXHALE: think âfogging a glassâ
1) SIDE-LYING PLANK:
-Knees slightly bent, under our hips
-Down arm: wrist, elbow and shoulder in-line
-Catapult Arc (Go over the top)
-Pivot on kneecaps
-Keep your chest inline (Parallel) with your down arm
-Push away with down arm (Reach LONG!)
đ« NASAL INHALE. LONG SIGHING EXHALE.
đ„RIGHT SIDE ONLY!
-Hold this position: 5-7 breaths
2) DYNAMIC BEAR:
-Start on all fours (Knees on ground) -Feet flexed. Knees under hips. Hands under soft elbows âïžSET UP: Reach arms long without crunching or shrugging and a LONG SIGHING EXHALE to let your ribs come down -Keep KNEES UNLOCKED entire time NASAL INHALE: Reach arms long and push hips backward and upward behind you. Pushing through the outside palm heel of each hand. -LONG SIGHING EXHALE: Return to start -6-8x
3) CC DEADBUG: -Lie on your back
-OPPOSITE SIDE HAND on kneecap
đ« NASAL INHALE. LONG SIGHING EXHALE.
-INHALE: knee to chest
-EXHALE: heel to floor
-12-15/each side
4)OFF-SET BENT OVER SINK SQUAT ISO -Grab on to a secure upright (Soft Elbows) -Confirm your grip (Hands/Arms positioned lower than your shoulders) -Place LEFT FOOT on book -KNEES UNLOCKED.PUSH HIPS BACK and allow your TORSO to fall FORWARD and DOWNWARD -SQUAT a bit down WITHOUT CHANGING TORSO POSITION! đ„When you get it right you might feel a subtle âstretchâ in the back of the legs. - Hold this position and breath there: 5-7 breaths x 2-3rds
Practice as part of your DAILY body maintenance or warm-up/cool down.
Enjoy FEELING GOOD after this one! 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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