7 Exercises to do daily (Part 3)

7 Exercises to do daily (Part 3)

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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 have limited abilities with more injuries.  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. If you 'used to' be able to lift a certain weight or run 5k (used to being the key term here), it must mean you've not been doing it for a while. The challenge then comes from continuing to using your body correctly. We have not evolved to sit down all day long like most of people do.

This is week 3  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 that 7 exercises in one go may take a lot of time. 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 3rd of 7 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.

Knee Drops

  

Start: Lie onto your back with both knees bent, arms out 45 degrees, feet and knees together and toes pulled up so only your heels are on the floor.

Movement: Keeping your upper body stabilised.  Drop your knees together towards your left.  Both feet and knees stay together and continue to the floor or as far as you can go before your body adjusts.  Hold for 2-3 seconds and then smoothly raise your knees back up to the central position and without pausing, down to the right side.  Then repeat.

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. Feet flat on the floor - Make sure you are on your heels!

2. Too fast and no control -  Use your hands to press into the floor and help control your movement

3. Knees separating - At the top of the movement, your knees should be clamped together, opposite hip will raise of the floor.  When knees begin to separate stop and hold the stretch.

 

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.

Any issues questions you may have please comment below.

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