So…here’s the 3 points we’ll talk about in this newsletter:
- Why movement is required for an optimal life.
- Why being mobile is the basis for everything.
- What you can do to become more mobile.
First, why is movement required for an optimal life?
We know movement is required for an optimal life simply because ALL other requirements in life depend on our ability to move.
For example, breathing requires optimal movement of the rib cage; movement nourishes your brain, creates increased circulation and blood flow through the body, movement is vital to bring in nutrients and flush out waste, allows for better organ function and keeps your joints mobile so you can keep up with whatever active hobbies you love.
Movement is required for LIFE!
Optimal movement is required for a maximized LIFE.
Examples of things that provide the restoration of proper movement patterns come in two forms
1) Active Strategies…
Such as mobility, strength training, metabolic conditioning and simply walking!!
2) Passive Strategies…
Such as Chiropractic Care!!!
Second, why is being mobile the basis of everything?
Our lives are filled with daily stress like…
- Sitting at a desk
- Working at a computer
- Watching TV
Even toxic food and emotional chaos contribute to poor movement patterns we see in the average human being.
But with busy lives, many people struggle to find 30 minutes at least of physical activity in their day!!! Maybe, not even 30 seconds sometimes!!! YIKES!!!
Yet, what we do know is by NOT making the time to get proper movement, your life will suffer, you’ll become less productive and it will affect your ability to make great decisions.
Third, what you can do to become more mobile!!!!
MOVEMENTS TO SUPERCHARGE YOUR MORNING IN 5 MINUTES
You can begin with these 5 exercises to gain more confidence, strength, energy and vitality!
Take 5 minutes out of your busy schedule (preferably in the morning) and incorporate these simple, effective exercises and you can be assured it will be good for your own health!!
1. Cat / Cow stretch
- To perform this movement, rest of your hands and knees in a crawling position. Keep your hands under your shoulders and knees under your hips. If there is too much pressure on your knees, you a towel or yoga mat underneath your knees.
- From this position, first round your spine upwards and tuck your chin to your chest. This movement caresses all the spinal joints and allows proper nutrients to work their way into the discs (often under nourished due to prolonged sitting).
- Next, raise your head backwards and arch your back into the cow position.
- Move between both poses 10 times.
- Important note: do not stretch your back beyond its limits. Move as much or as little as your spine will allow. With time this will help your spine become more flexible and mobile.
2. Bird dog
- This movement is great for activating your core muscles (not just your abs). This also wakes your brain up by getting each hemisphere of your brain talking to itself (right to left and left to right).
- Start this movement in the same crawling position as the cat/cow stretch.
- Now, raise one arm in front of you and extend your OPPOSITE leg behind you. Do this either at the same time, or one at a time if you need to modify the movement.
- Slowly bring your arm and leg back to neutral and then switch sides.
- Move between each pose 10 times per side.
- Important note: do not stretch your arm and leg out past their furthest range of motion. You are just waking your body up, so you want nice, slow, even movements.
3. Fire hydrant
- Start this movement in the same crawling position as the previous two. This movement helps to mobilize your hips and further engage your core muscles.
- Raise one leg to the side, keeping your knee bent (like a dog peeing on a fire hydrant).
- Bring your leg back down and repeat on the other side.
- Move between each pose 10 times per side.
- Important note: Only lift your leg as high as it will naturally go, this will be different for everyone.
- Start this movement on your back, with your feet flat on the floor just under your bottom. This movement further engages your core, activating your abs, buttocks and upper legs.
- From here you’re going to drive your hips up to the sky, hold and gently bring them back down to the floor.
- Repeat this movement 10-20 times.
- Important note: do not let your hips just fall back to the ground once you have them raised up. If there is too much pressure on your sacrum or low back, place a towel underneath while performing this movement.
5. Cervical Spine (neck) mobility
- Mobilizing your neck will help to naturally align the joints but also enhance your brain-body communication. There are an incredible number of receptors in your neck feeding your body loads of information. This exercise will really wake your brain up!
- Move your neck gently through each range of motion shown in the photo.
- Start by tucking your chin to your chest and then extending your head back and looking straight up.
- Next, from a neutral position, turn your head over your left shoulder, hold, and then turn it over your right shoulder and hold.
- Finally, from a neutral position, bring your ear close to your shoulder on one side and then the other.
- Repeat this movement 5 times in each direction.
- Important note: As with each other movement, do not bend your neck past where it naturally stops at its end range of motion.
Taking this one step will prepare you for the morning and will help ensure success.
Now get out and get moving!!!!