I received a great follow -up question in my recent newsletter about “What does enough fitness look like?“🧐 And I thought it could help you too.
‘… In the e-mail you advised a daily check-in of 5 minutes to check with how your body feels, and you mentioned a few exercises. Could you speak more about that? “
Don’t worry, I have you! 🙌 Let’s lay a few fast basic rules:
1) This is not an exhaustive list for mobility or flexibility. And depending on your specifications, you may need a more personalized program or some extra flexibility work. (For example, recreational golfers with whom I work, often need much more internal hipotation, while mothers mothers need help with thoracic spine mobility, etc.)
2) There is no “magical” formula. However, these exercises cover a lot of land in 5 minutes. This small daily habit can help you catch problems before they grow. If you know that one day your hip feels shaky when it was not the day before, you can be more aware of it while you go through your training, etc.
3) If something feels sketchy, it is sketchy. Because I am not in your body now, please know that I give this advice to all my customers. If something feels wrong or causes pain, stop. Trust your instincts on what feels good for you. You may need a different set of exercises or some extra help. ❤️ With that out of the way, let’s dig in the exercises themselves! Oh, and I made a follow -up video that is going through it in detail. I have discovered that I have seen an exercise to be much easier than reading about how you can do one. 😅 (Although I also left notes for every simple reference!)
Exercise #1: Shoulder rotations
Perform 5 to 10 repetitions.
Performance points:
- Reach in the largest circle you can do while your rib cage is anchored
- Bring your arms as high as you can, palms up.
- If you cannot lift higher, turn your palms aside a sweeping in a wide circle behind you.
- Conversely and the other direction come back.
- If you feel limited or a “pinch” in the shoulder, start with a smaller range of movement and build up over time.
Exercise #2: Cat/Camel
Perform 10 to 20 repetitions.
Performance points:
- Place your knees under hips, hands under shoulders
- Slowly, creating a little tension in your core, up your back up in a large rainbow.
- Then bow your back down.
- Slowly go back and forth, within which motion range on you feels good for you.
- If this disturbs your knees, you can try to do it from a standing position with your arms place on a desk or sturdy countertop for support.
Exercise #3: T-Spine Extension and Rotations
Per each side, perform 10 to 20 repetitions
Performance points:
- Place your knees under hips, hands under shoulders
- Grab your opposite rib cage to help the movement.
- Aim the front to your shoulder down on your opposite hip (bending + rotate at the same time).
- Then turn the movement and reach the back of your shoulder to your opposite back pocket (rotating at the same time + rotating.)
Exercise #4: Rockbacks
Perform 20 to 40 repetitions
Performance points:
- Place your knees under hips, hands under shoulders
- Eyes on the horizon for you
- Sit slowly your hips back to your heels
- Then turn the movement and lean forward, switch your weight into your hands
Exercise #5: Side legend hip potatoes
Per each side, perform 5 to 10 repetitions
Performance points:
- Are supported by your head by your head
- Reach your lower arm forward and grab it with your opposite hand. Brace yourself to yourself to create a little tension and stability.
- Lift your upper knee on your chest.
- Open your hip aside until you “touch a wall” and cannot continue.
- Just turn aside (you will find that this opens your hip).
- Wipe your knee back in the largest circle you can.
- Reverse direction and repeat.
–
And there you have it! In these fast 5 movements we cover:
- Shoulder extension, flexion and rotation
- Spinal flexion, expansion and rotation
- Hip Flexion, Extension and Rotation
- Soft wrist and ankle warm
That’s pretty good if I say so myself! 🔥
But we can do it even better.
So I filmed Two bonus movements To help my Warriors desk sit there in a chair all day. 😃
One last thought: not a discount on the 5 -minute daily exercise impact. All too often I see people who say something with the effect of: “But I was only able to do XYZ.” Not alone. You did the thing. Every action is correct.
I hope this helps you to give some ideas and get you moving! 🙌
– Coach Matt
PS Looking for a more personalized mobility and flexibility program written by one of our Nerd-Fitness coaches of World Class? Book a phone call this week And mention “rebellion” for $ 50 discount on your first month of coaching. We have no contracts, no hidden costs and you can cancel at any time. We only want you to stay if it actually works for you!