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Sunday, 2 July 2017

7 Exercises to do daily (Part 5)


7 Exercises to do daily (Part 5)



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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 5  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!





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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 firth 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.

CAT STRETCH

  
Start: Hands palm down, shoulder width apart and your knees bent on the floor. Keep you back flat and look in between you hands to keep your neck inline.
Movement: Keeping your hands and knees in their base position, lengthen your back by rounding up, drawing your stomach in and looking towards your knees. Hold for a few seconds and then release back down to your start position. You can also tuck your hips under as you stretch to increase the range.
How many:
Complete this stretch at least 10x and increase the hold for up to 30 seconds if you feel like your back need more of a stretch.

Common mistakes:
1. Lack of stretching - You may think you are stretching however some people will not get very far. You can use a mirror to notice if you are creating the arch in your back. Focus on pulling up from your belly button, tucking your chin and pelvis in towards each other and feeling the length in your back expanding.
 
Common challenges  
1- Pain in back - Take it slow just got to the pain free range.  If it persists then see a chiropractor, physio or other health professional
2- Pain in knees - Use something soft under your knees to ease any pain or pressure. If you do not know why you have pain in your knees and it persists follow the directions above.


Any issues questions you may have please comment below.
Have an awesome week and exercise six will be out for you next Sunday!

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