STOP Falling Forward!

Most of the folks I care for struggle with persistent pain in some form or another.

Unknowingly to us, a possible culprit could be our tendency to shift our weight (center of gravity) forward...which can limit our mobility and movement.

Now, we’re not gonna “feel” this per se, but if our ability to twist and turn is limited…and we’re continually tight, stiff, and sore through our neck, shoulders, upper back, lower back, and hips…then this might be us.

The idea here is that a key to gaining flexibility and movement throughout our bodies is to “shift our bodies backward” (Zac Cupples, 2024).

So, lying face-down actually “blocks” you from shifting further forward. As you breathe, your body moves back, creating more motion for you.

I like this exercise as a great starter move to help us get going first thing in the morning or as part of our training prep.

Now, as always, don’t be deceived by the simplicity of this exercise…there lies the genius. DON’T TRUST YOUR EYES!

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 RIGHT comfortably 

-Next, take your RIGHT knee and FLEX IT UP to the SIDE slightly 

-Then take your RIGHT arm and bring it overhead so that your elbow crease is eye height 

-Your LEFT leg is STRAIGHT 

-Your LEFT arm is going to go behind you along your LEFT side

🔑Press your RIGHT inner knee and elbow into the ground (2/3 out of 10 effort).

HOLD THIS PRESSURE as you breathe!

🫁 Breathing:

-FULL MOUTH EXHALE at the start to help you let go

-SILENT, SLOW (4-6 count) INHALE

-OPEN, RELAXED MOUTH (4-6 count) EXHALE

PRACTICE: 3-5 minutes DAILY Try it on. Stand up. Move around. Notice how you feel…any different? 

REMEMBER…REAL CHANGE requires an investment of our time, effort, and consistency in doing what’s necessary…not just what’s appealing. And as we get older, we want to train SMARTER, not harder. ;)

Questions? Comments? I am always happy to help. I’m here for you!

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.

Please share this blog with your friends and family if you found it helpful. Together, we can help them on their journey to better health...feeling stronger, more coordinated, flexible, and capable! Click the link HERE to join the community!”