RESET YOURCHANGE YOUR BODYLIFE IN
y a d r e p s e t 3 minu MOVEMOREMOVEBETTER.CO.UK
MOVING BETTER CAN REDUCE THE RISK OF INJURY AND START TO ADDRESS THE ROUTE CAUSES OF COMMON ACHES AND PAINS. AND NO MATTER HOW GOOD YOU ARE, YOU CAN ALWAYS BENEFIT FROM MOVING BETTER... ...SO HERE ARE A FEW SIMPLE EXERCISES THAT START TO REPROGRAM YOUR MOVEMENT PATTERNS AND HELP YOU MAKE BETTER POSTURE AND MOVEMENT DECISIONS BASED ON YOUR OWN BODY, NOT AN IDEAL.
RESET YOUR BODY change your life
y a d r e p s e t u n i m in just 3
Prostration
This is the fundamental full body functional movement. Maintain a strong core and neutral spine throughout and stretch out with your forehead resting the ground. Then just reverse the movement to return to standing. Take it nice and slow or try it for speed once your warmed up.
Crawl
Crawling is one of the first movements we learn as children, but you might be surprised how easy it is to forget. Start on all fours with strong core and neutral spine, then alternate lifting left hand and right foot together, and right hand and left foot together. If you can maintain a totally stable torso without any movement movement or rotation, start crawling forward and back.
Rock
Rocking back and forth on all fours is a great way to warm up your vestibular system. Fix your gaze on a spot on the floor in between your hands and then simply rock backwards. Keep your spine neutral - if you feel your lumbar starting to curve you've found the end of your hip range for today. This is also a great way to see how deep you can squat safely.
Roll
Start in the skydiver position with only your hip bones touching the floor (a yoga mat or towel may come add comfort). Hold all the core muscles of your abdomen, back and bum really firm and start reaching up and over with your arms and legs while you turn into the roll. Keep it as controlled and slow as possible until you end on your back, then reverse the roll or keep going onto your front. Be sure to roll both ways.
Spin
Balance on one leg, with strong core and neutral spine as always, and lift the other leg out to the side of your body as high as it will go. Then try to squeeze your heel as far back to your bum as possible. Keep squeezing and feel your muscles initiate the momentum of the spin. Let the standing leg swivel and slowly spin around 180 degrees. Then try the other leg, and if you want more of a mapping and vestibular challenge try fixing your gaze on either hand as you spin.
Congratulations! You're already on your way to resetting your body's natural movement patterns. Once we start reassessing our movement and posture decisions we can make better choices for our own bodies. This is what leads to better performance and pain free movement, with less risk of injury. For us, fitness is NOT about building the body of some gym rat or cover model. We don't want to look or be like someone else...we aspire to be ourselves, only more.
If you have any questions about these exercises or would like to learn more please email david@movemoremovebetter.co.uk
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