7 Exercises to do daily (PART 6)

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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 6 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 sixth 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.

COBRA STRETCH

  

Start: Lie on to your front with you hands palm down on the outside line of your shoulders. Pull your elbows in tight towards your ribs and flatten your legs and feet into the floor. Keep you eyes forward and rest your forehead onto the floor.

Movement: .Slowly push the floor down through your hands keeping elbows in. Your lower body will stay on the floor so that only your trunk (stomach) will extend. Focus on lengthening the front of your body pushing it all forwards as you extend up. Hold this stretch for up to 60 seconds and then release slowly back to the floor.

How many:

Do this exercise 3-4 times gently and slowly increasing the range each time.  If you feel particularly relaxed, just enjoying the stretch.

Common mistakes:

1. Hands in the wrong position - Make sure that with you thumbs you can still touch your shoulders. They should be just outside shoulder width and in the same line so that when you are lying down they are right next to you.

2. Too fast and no control -  Use your hands to press into the floor and help control your movement. Elevate gently focusing on the lengthening of your trunk.

 

Common challenges  

1- Pain in lower back - Take it slow just got to the pain free range. You can even flatten your forearms on the floor in the extended position as your base to keep you in a lower position. If it persists then see a chiropractor, physio or other health professional.

2- Lack of range. If you are struggling to get as far as my self in the picture, you will need to slowly increase your ROM (range of motion). To do this, flatten your forearms onto the floor your elbows are under you shoulders and your hands are in front, palms down. Now you can extend less with a stronger base and really open your chest gently to increase your stretch.

Any issues questions you may have please comment below.

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

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