Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
I have a great follow-up question for my last newsletter about “What does enough fitness look like?”🧐 and I thought it could help them too.
“… In the email you recommended a 5-minute check-in for daily flexibility to check in how your body feels and you mentioned some exercises. Could you talk more about it? “
Don’t worry, I have you! 🙌 Let us set a few quick basic rules:
1) This is not an exhaustive list for mobility or flexibility. Depending on the requirements of your details, you may need a more personalized program or additional flexibility work. (For example, leisure golfers with which I work often need a lot more internal hip trotation, while breastfeeding mothers need help with the mobility of the thoracic spine, etc.)
2) There is no “magical” formula. However, these exercises cover a lot of soil in 5 minutes. This little daily habit can help you to grasp problems before you convert into larger ones. If you know that one day your hip feels Wonky when it was not the day before, you can be aware of it when you go through your training, etc.
3) If something feels sketchy, it is sketchy. Since I am not there in your body at the moment, please know that I give all my customers this advice. If something does not feel properly or causes pain, stop. Trust your instincts on what feels good for you. You may need other exercises or additional help. ❤️ With that out of the way we go to the exercises ourselves! Oh, and I turned a follow-along video in detail. I have found that an exercise is much easier than reading how to do one. 😅 (Although I also left notes on everyone as a simple reference!)
Exercise 1: Shoulder turns
Carry 5 to 10 repetitions.
Performance centers:
- Grip in the largest circle you can and keep your chest anchored
- Bring your arms as high as possible in front of you, palms.
- If you cannot lift higher, turn your palms a wide in a wide circle behind them.
- Reverse and return in the other direction.
- If you feel limited or clamp yourself in your shoulder, start with a smaller freedom of movement and build up over time.
Exercise 2: cat/camel
Perform 10 to 20 repetitions.
Performance centers:
- With your knees under hips, put your hands under your shoulders
- Slowly to create a little tension in your core, round off your back into a large rainbow.
- Then it wooels back.
- Slowly move back and forth in which movement area feels good for you.
- If this disturbs your knees, you can try it from a standing position with your arms on a desk or a stable worktop for the support.
Exercise No. 3: T-Spiner extension and rotations
Perform 10 to 20 repetitions per side
Performance centers:
- With your knees under hips, put your hands under your shoulders
- Take your opposite chest to support the movement.
- Target the front of your shoulder towards your opposite hip (bend + rotate at the same time).
- Then transfer the movement and reach the back of your shoulder into your opposite back pocket (change + rotate at the same time.)
Exercise 4: Rockbacks
Create 20 to 40 repetitions
Performance centers:
- With your knees under hips, put your hands under your shoulders
- Eyes on the horizon in front of you
- Slowly sit your hips back to your heels
- Then turn around
Exercise No. 5: Side-to-ceiling hiptrotations
Perform 5 to 10 repetitions per side each
Performance centers:
- Lay on your side with the supported head
- Grip your lower arm forward and grab it with your opposite hand. Imagine yourself to create a little tension and stability.
- Lift your upper knee to your chest.
- Open your hip aside until you hit a wall and cannot move further.
- Turn your ankle to the side (you will find that this opens your hip).
- Don’t sweep your knee back into the largest circle you can.
- Reversing direction and repeat.
–
And there you have it! In these fast 5 movements we cover:
- Shoulder extension, bending and rotation
- Spinal flexion, expansion and rotation
- Hip flexion, expansion and rotation
- Gentle wrist and ankle heat up
This is damn good if I say it myself! 🔥
But we can do it even better.
So I filmed Two bonus movements To help my desk warrior out there to sit in a chair all day. 😃
One last thought: Do not discount the effects of 5 minutes of daily movement. Too often I see people who say something about: “But I could only do Xyz.” Not only. You did that thing. Every action adds up.
I hope that helps you give you some ideas and get you moving! 🙌
– Trainer Matt
PS looking for a more personalized program for mobility and flexibility that was written by one of our first-class nerd fitness trainers? Book a call this week And mention “Rebellion” for 50 US dollars from your first coaching month. We have no contracts, no hidden fees, and you can cancel at any time. We just want you to stay if it actually works for you!
