7 Exercises to do daily (Part 1)

7 Exercises to do daily (Part 1)

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7 Exercises we should be doing every day.

There are no excuses when it comes to exercise.  As human beings you were created with the physical capacity to move and develop.  You were born flexible and naturally able to do primal movements. Unfortunately due to lifestyle and the ‘New World’, you were then taught how to lose that.  

 Now you feel pain in those movements and we pull muscles.  Do you ever see a baby pull a muscle or feel stiff?  Do they ever complain about a bad knee when squatting?

Over the years you will have developed differently to others and from what you could do you may now not be able to.  This is the ‘Use it or lose it’ principle.  So very simply, if you no longer squat like a baby you will no longer be able to.  If you stop doing the splits from age 15, your body will revert back to an untrained state.  The challenge then comes from continuing to using your body correctly. We have not evolved to sit down all day long like most of us do.

Over the next 7 weeks I will be introducing you to 7 exercises that will improve your mobility and body function. I am doing this weekly as I understand 7 exercises in one go may take a lot of time however over the week you can practice one, make it into a routine habit and then the following week apply a second exercise with ease. No excuses.  

These movements are what we should and can all do daily  AM, PM, at work during lunch, at home, in the gym. Apply them to your morning, evening, daily routines or in your warm ups, cool downs, workouts, rest periods.   

There are no excuses not to get these movements into your daily life.  

Take ownership of your body.  

Why do the exercises?  For most of us the modern world has decided we must be sat down most of the day in a computer compact position, in a car (same position) in the chair watching T.V.….. Same position.   

So this means the structure our body has been developing over millions of years. Has rapidly been forced into new positions that do no work.   

So you have two choices.. Or the secret third.  

1- Stop being modern and go back to primal

2- Apply these daily movements

3- 1 + 2 = 3 :)

Enough of the technical stuff.  Here is your first of seven movements to do daily.  

Oh and before I let you crack on.  Remember you will have a different level to your friends, family, peers etc.  So take your time.  This will become more natural over time and if you experience any form of pain see a Chiropractor, physiotherapist, personal trainer or other health professional.

Hip flexor stretch

Start:  Standing with or without shoes on have both feet hip width apart.  Head up looking forward, step with your left leg out in front so you are standing upright with spread legs.

Movement:  Keeping the start position stable, take your arms from your side so the fingers point to the ceiling and lean over and slightly backwards to your left.  This will open up your body and you will feel a stretch through your right hip and side.  (Once complete swap sides).

How many:  Gently hold for 30 seconds 3 or 4 times per side.  Do this as often as you can to counteract a sitting lifestyle.  

Common mistakes:

1. Back foot not straight - Ensure the back food is turned inline with your leg and on the balls of the feet.
2. Stance too narrow or wide - Your feet should still be in a hip width distance when separated.  Too narrow will make you lose balance and too wide will cause a misalignment.  
3. Leaning too far or the wrong way - Slowly lean side and back until you feel the stretching then continue to go further in the direction you feel it working.

Common challenges:  

1. Pain in front knee - Your supporting knee should be in line with your ankle.  Pressure beyond this point will cause pain.
2. Pain in back -  Leaning too far back can cause pain, ease off a little until it subsides.  If any pain persists see a Chiropractor, Physiotherapist or other health professional.  
3. To much or too little stretching - Use your hips to push deeper or relax out of the stretch when working on the intensity.  Also lean less or more depending on what effect you need.

Any issues questions you may have please comment below.

Have an awesome week and exercise two will be out for you next Sunday!