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I got great follow-up questions in my recent newsletter o “What does a fitness look like?“🧐 And I thought it could help you.
“… in the e-mail, you recommend 5-minute daily flexibility to apply for the application with how your body feels, and you mentioned several exercises. Can you talk about it anymore? “
Don’t worry, I got you! 🙌 Let’s pass a few rules of a quick basis:
1) This is not an exhaustive census for mobility or flexibility. And depending on the needs of specificity, you may need a personalized program or some additional work of flexibility. (For example, recreational golfers I do often need a lot more inner hip rotation, while sister moms need help in the thoracic movement of spine, etc.)
2) There is no “magical” formula. These exercises, however, make up a lot of soil in 5 minutes. This little daily habit can help you grasp problems before turning into the larger. If you know that your hip feels in one day when it wasn’t the day before, you can be more aware of that while you go through exercise, etc.
3) If something feels rogue, it is sketched. Since I am not there in your body right now, know that I give this advice to all my customers. If you don’t feel right or produces pain, stop. Trust your instincts what you feel good at. You may need a different set of exercises or extra help. ❤️ With that from the road, to dig in exercises yourself! Oh, and I shot the following videos through these in detail. I discovered that watching the exercise to be easier than reading about how to do one. 😅 (Although I left notes on each for a simple reference!)
Exercise no. 1: Shoulder rotations
Perform 5 to 10 reps.
Performance points:
- Reach in the largest circuit that you can, while holding a tape anchored
- Bring your hands as you can in front of you more, palm up.
- When you can’t lift more, turn your palms back to the side, move in a wide circle behind.
- Reverse and restore another direction.
- If you feel limited or any “pushing” in your shoulder, start with a smaller range of movements and build with time.
Exercise no. 2: Cat / Camel
Report 10 to 20 reps.
Performance points:
- Place your knees under your hips, arms under your shoulders
- Slowly, creating some tension in your core, circle your back in a big long.
- Then, the bow is withdrawn.
- Scroll back and back slowly, in any range of movement, feels good for you.
- If this botheres your knees, you can try to do this from a permanent position with your hands on a desk or a firmer contrast to support.
Exercise no. 3: Extension and rotation of T-spine
Report 10 to 20 reps on each side
Performance points:
- Place your knees under your hips, arms under your shoulders
- Take your opposite ribs to a cage to help help move.
- Objective Home shoulders to your opposite hook (bending + rotation at the same time).
- Then, reverse the movement and scroll to the back of the shoulder to your opposite pocket (stretches at the same time).)
Exercise no. 4: Rockbacks
Perform 20 to 40 reps
Performance points:
- Place your knees under your hips, arms under your shoulders
- Eyes on the horizon in front of you
- Slowly sit your hips back toward the heels
- Then reverse movement and lean forward, move your weight into your hands
Exercise no. 5: Rotations of a side hook
Report 5 to 10 reps on each side
Performance points:
- Lie down on your side with your head supported
- Reach the bottom hand forward and grab it with the opposite hand. End up against yourself to create some tension and stability.
- Lift the upper thread into your chest.
- Open the hip sideways until you “hit the wall” and you can’t move further.
- Turn ankle to the side (find this opens your hip).
- Sweep the knee to the biggest circle you can.
- Reverse direction and repetition.
–
And there you have! In these fast 5 movements, we cover:
- Shoulder extension, flexion and rotation
- Spine flexion, extension and rotation
- Flexion hip, extension and rotation
- Gentle wrist and ankle warming up
That’s pretty damn if I say so! 🔥
But we can do even better.
So I recorded two bonus movements To help my work warriors that they live in a chair all day. 😃
One final thought: Do not give the influence of 5 minutes of day movement. Too often I see people saying something for the effect: “But I was just able to do XYZ.” Not only. You did a thing. Each action is added.
I hope this will help you give some ideas and move! 🙌
– Coach Matt
PS Looking for a personalized mobility and flexibility program written by one of our world NERD Fitness coaches? Book on call this week And mention “rebellion” for $ 50 from your first month of coaching. We don’t have contracts, no hidden fees, and you can cancel at any time. We just want you to stay if he actually works for you!
