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7 Exercises to do daily (PART 6)

Hi guys, just wanted to introduce you to my FREE MONTHLY HEALTH AND FITNESS GUIDE

Click the link above to get access and receive a free gift.

I am also pleased to announce that the HUMAN PHENOMENA STORE is now open! Find all equipment you need to cut the excuses and get fit and healthy.

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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!

'CREATE YOURSELF'
THE NEW HEALTH & FITNESS RETREAT BY HUMAN PHENOMENA
FIND OUT MORE ONLINE
HUMANPHENOMENA.COM

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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7 Exercises to do daily (Part 5)

7 Exercises to do daily (Part 5)

Hi guys, just wanted to introduce you to my FREE MONTHLY HEALTH AND FITNESS GUIDE

Just click the link above to get access and receive a free gift.

I am also pleased to announce that the HUMAN PHENOMENA STORE is now open!  Find all equipment you need to cut the excuses and get fit and healthy.

Follow me on Facebook to get daily motivation and tips!

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!

'CREATE YOURSELF'
THE NEW HEALTH & FITNESS RETREAT BY HUMAN PHENOMENA
FIND OUT MORE ONLINE
HUMANPHENOMENA.COM

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!

7 Exercises to do daily (Part 4)

7 Exercises to do daily (Part 4)

Hi guys, just wanted to introduce you to my FREE MONTHLY HEALTH AND FITNESS GUIDE

Just click the link above to get access and receive a free gift.

I am also pleased to announce that the HUMAN PHENOMENA STORE is now open!  Find all equipment you need to cut the excuses and get fit and healthy.

Follow me on Facebook to get daily motivation and tips!

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 4  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 fourth 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.

Plank lunges

 

Start: In a press up position.  Both hands in line with you shoulders and body completely stretched out.  Make sure you are on the balls of your feet (hip width apart) and hips are inline with your heels and shoulders.  Keep your head inline with the rest of your body by looking in between your hands.

Movement: Lean your body weight forwards whilst pushing your left leg of the ground and lifting it towards the outside of the same side hand (left foot to left hand).  Keep your left knee close to your left arm/ribs and back leg as straight as possible.  Hold for up to 5 seconds and then return the left leg back to its start position.  Repeat on the right leg.

How many:

Do this exercise ten times each side gently and slowly increasing the range each time.  Remember to keep this exercies fluid, left, right, left, right and as you increase your reps you can being to increase the speed and reduce the hold time.    

Common mistakes:

1-  Arms too far forward - Placing your arms out in front of your shoulders will certainly cause fatigue to happen sooner and in some cases pain in your shoulder and back areas .  Remember to place your hands palms down and fingers forwards with your shoulders directly above your hands.

2-  Hips too low or too high -  When your hips are too low you can get lower back pain.  To fix this try using a mirror or a friend/trainer to help guide you into the right position if you are unsure of it yourself.  Often we find it hard to feel what our body is doing and therefore seeing the issue, correcting it and then feeling the new position is all we need to get the exercises right.   When your hips are too high, this is not as big an issues however it will make the exercises feel easier whilst still putting more pressure into your upper body causing fatigue.  Try to build your trunk (core) strength by completing Common challenges 2- a.  bellow.  

Common challenges  

1- Lacking Range of Motion (ROM):  You may find your foot lands no where near your hand.  This is caused by a lack of range of motion and can easily be increased by completing the previous exercises in this series and by using self massage equipment found in MY STORE HERE.

2-  Upper body strength - If you find that in this position your shoulders/arms/back are getting tired, sore or losing position, you can build up the strength by the following.

a. Hold the start position for up to 10 seconds with a 10 second rest and repeat it 3-5 times.  Increase the hold every couple of days to 15/20/30/45/60 seconds.  When you can hold this position for at least 30 seconds over three rounds you will find the exercises to become much easier.  

b. Another option in the meantime is to do one rep of Plank lunges and rest before the second repetition.  Slowly building up to completing 10 reps per side or more.

3-  Wrist pain - The position of the wrists on the floor can occasionally cause pain for some people.  You can battle this by using something to alter the grip position.  I personally recommend using press up grips for beginners.  These can also be used for a variety of exercises in this position.  GET YOUR PRESS UP GRIPS HERE!

Any issues questions you may have please comment below.

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

7 Exercises to do daily (Part 3)

7 Exercises to do daily (Part 3)

Hi guys, just wanted to introduce you to my FREE MONTHLY HEALTH AND FITNESS GUIDE
Just click the link above to get access and receive a free gift.

Follow me on Facebook to get daily motivation and tips!

Help improve your mental state with Mindfulness. 
Get my 4.6* Mindfulness made simple E-book here and learn how to apply mindfulness into your life today! 

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!

Hydrate Yourself

High quality H2O!

 As the summer months are coming in, this is even more important however all year round there is no excuse to be dehydrated.  Dehydration is from a lack of planning or extreme circumstances so unless you have been stuck in a desert, I’d expect you to be fully hydrated from now on.   

 Depending on where you are in the world you will most likely have access to:

1. Tap water
2. Bottled water
3. Fountain water (In Rome they have fountains everywhere, no need to buy water!)

How much?  

 Two to three liters a day, maybe even four if you are working out and in very hot places.  Sounds like a lot?  Well you are very dehydrated then.  

HOW DO I DO THAT?

 Don't worry, as with everything we can start to build up.  If you drink one glass a day, make it two.  If you drink 500ml a day make it 750ml.  

BUT I NEVER REMEMBER!

1. Set alarms on your phone to go off every hour of the day to remind you.
2. Have bottles of water at work, in the car and in the house so you cannot be without.
3. Get yourself a water bottle that you can refill and keep it with you at all times.
4. Put notes everywhere you spend your time reminding you to drink water!

NO EXCUSES - KEEP HYDRATED!

Hi guys, just wanted to introduce you to my FREE MONTHLY HEALTH AND FITNESS GUIDE

Just click the link above to get access and receive a free gift.

Follow me on Facebook to get daily motivation and tips!

Help improve your mental state with Mindfulness. 
Get my 4.6* Mindfulness made simple E-book here and learn how to apply mindfulness into your life today!