7 Exercises to do daily (Part 2)

7 Exercises to do daily (Part 2)

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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.

This is week 2  of 7. I am 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.  Any excuse is void, there is always a way!

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 second 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.

Inverted hamstring stretch

Start:  Both feet flat on the floor (barefoot if possible). Standing upright, shoulder blades pulled down and arms either crossed with hands touching shoulders or in an extended cross position.

Movement:  Shift your weight onto your left leg.  With your upper body begin to control yourself to lean forward.  Simultaneously, raise your right leg so you are balancing on the left.  

Look straight at all times, continue the movement until you are as close to horizontal  as possible.  Slowly stand up straight to resume the start position and then complete on the right leg.

How many: Do this exercise ten times each side gently and slowly increasing the range each time.  If you feel particularly relaxed and enjoying the stretch two or three rounds.

Common mistakes

1: looking up - Keep your eyes focused forwards so your head continues to stay in line on the way down.  When you are horizontal you should be looking straight at the floor.

2: Rushing -  Take this one slow.  If you are used to wearing shoes all the time you balance might not be amazing.  That is fine it will improve and so will your range.

3: Back leg to low - Get someone to check your back leg is at an equal angle to your up body you should be in a line from your head to foot.  

Common challenges  

1- Tight hamstrings:  You will be able to increase your range over time however you can bend your stability leg slightly to increase the range.  Ensure that you maintain a stretch in the back of this leg.  

2- Poor balance:  Start by spending 30-60 seconds balancing on one leg.  To make this tougher try to close your eyes.  Make sure you have plenty of space.

GET EXERCISE ONE HERE!
Any issues questions you may have please comment below.
Have an awesome week and exercise three will be out for you next Sunday!