7 Exercises we should be doing every day.
I hope you have found value from these exercises over the last 7 weeks. By now you should be finding a short routines nice and simple to implement. Maybe even twice a day. As all of your major joints are opening up, you may find that there is less pain when performing daily tasks and exercises.
Where to go from here?
Options that I have made currently possible for you are:
Life performance - My life performance program is unique and molded to you.
CREATE YOURSELF:
Where to go from here?
Options that I have made currently possible for you are:
Life performance - My life performance program is unique and molded to you.
CREATE YOURSELF:
THE NEW HEALTH & FITNESS RETREAT BY HUMAN PHENOMENA
This is a fantastic opportunity for you to immerse yourself into exercise and a healthy lifestyle.
You will be with a small group of like minded individuals and myself for a whole week in a beautiful villa, situated just outside of Portugal's southern town of Carvioero.
You will get...
Your own individualised program designed to increase your health, body and mind very similar to what I provide in my Life performance programs. This week is all about you and how to help guide you best to increase your energy and experience in life.
HUMANPHENOMENA.COM
Deep Squat
Start: Stand with your feet shoulder width apart, the inside of your food on the outside of your shoulder. Imagine yourself on a big clock with 12 o'clock in front and toes will point slightly out towards 10 and 2. Finger tips being your ears, elbows bent and pulled back. Squeezing your shoulder bladed together with your chest up and looking straight forwards.
Movement: Pull your core in, squeeze your gluts to set up your pelvis and push you hip backwards. You chest will drop forwards but keep it open looking forwards pulling your elbows back. Continue to push you hips back as you now bend your knees, pushing them out so they remain inline with your toes rather than coming in towards each other. Go as low as you can, if possible below parallel. Now you can place both hands together in the center of your knees with you elbows pushing them out to gain a stretch in your adductors (inside of your thigh).
How many: Try holding this position for 2 minutes! Beware, this will be tough for most. So begin with 10 seconds and do as many times as you can or 12 x 10 second holds. Then each time you do it hold for 5 seconds longer until you can hold 4x 30 second holds 2 x 60 second holds and then finally 1 x 120 second hold.
How many: Try holding this position for 2 minutes! Beware, this will be tough for most. So begin with 10 seconds and do as many times as you can or 12 x 10 second holds. Then each time you do it hold for 5 seconds longer until you can hold 4x 30 second holds 2 x 60 second holds and then finally 1 x 120 second hold.
Common mistakes:
1. Lifting your heals - This could be a confidence barrier as well as tight muscles or technique. Take it slow and keep you heals down consciously. Slowly increase the movement. If the problems persists send me a picture or video and I can help you out with this one. It can be tough
2. Leaning too far forwards or falling backwards - Try taking shoes off or using flat shoes. You may find this makes things worse due to the lack of a heal however you will not fall forwards so much to start with. Also remember to keep your head up looking forwards this will stop you losing your
3. Knees dropping inwards - Simply try to push your legs outwards as you do the exercise or place you arms inside to guide them as you go down. You can also use a resistant bang found in humanphenomena.co.uk to go around your knees. This will pull them in more so you will notice the pull and be able to strengthen your glutes by pushing against it.
Common challenges
1- Pain in lower back - Take it slow just got to the pain free range. If it persists then see a chiropractor, physio or other health professional
2- Stretching sides, bum and back - Each rep will help the body to warm up and go further. Go to the best range you can and each day increase little by little. Years of tightening will not fix with only a day or two of stretching. Consistency is key here
3- Cannot reach the floor - Same as above. Just keep it up you will be able to move further the more you do it.
Thank you for reading this guide of 7 exercises to do daily. If you would like to see something else on here of similar material please post a request below so I can make it for you.
Damian.
Damian.
No comments:
Post a Comment