The GOAL of the exercises I have for you today is to not only LOOSEN UP your chest, torso, hips, and low back…but also STRENGTHEN your abdominals smartly.
As we age, for a variety of reasons (shape of our structure, wear and tear, injuries, etc.), we just feel STIFF or CONTRACTED…we’re just tight all over. Thus, our movement is limited, making us feel tired and sore.
Basically, over time, our body develops the “best” strategy it can so that we can do what we need and want to do every day.
And because of that, we’re all gonna “orient” ourselves one way or another to do whatever we need to do in order to get into certain positions…that we don’t really have access to.
Both positions allow for better movement, and feeling our abs work is just satisfying;)
For those of you who feel like your hips and lower back are constantly "pushing forward," I recommend the FIRST position…BEAR.
And I like the SECOND position, the SHORT SIT, for those of you who feel like your hips and lower back are constantly “arched”…like me:)
Please remember, these are just generalizations based on what I see every day. If you feel you need more help…please reach out…happy to chat:)
Thanks go out to my friend and mentor, Zac Cupples, for the inspiration behind these moves.
Here’s what you’re gonna need:
-Clear/Comfortable space.
Check out my video below. 🔊 Sound ON!
Here’s what your gonna do: 1) BEAR
Set-Up:
✔️Pelvis: Press kneecaps into the ground.
✔️Arms (Reach long. Elbows unlocked)
-Push through the outside of your palm opposite your thumb (Hand flat)
-Chest stays parallel to the ground the whole time
-Reach long and slowly. NO crunching or hunching!
-Elbows angled slightly towards your legs.
-Chin untucked. Gaze about 1 yard away in front of you.
-Lift knees off the ground SLIGHTLY (HOVER)
✔️Hold this position and BREATHE:
1)SILENT NASAL INHALE
2)FULL MOUTH EXHALE: SLOW. LONG. EASY. RELAXED.
💡SIGHING (Like you’re fogging a glass)
🔑 6-8 seconds long
-Practice for 5-7 breaths
2) SHORT SIT
Set-Up:
✔️Bottom leg: knee against the ground
✔️Top leg: foot flat against the ground
✔️Bottom forearm: parallel to down thigh
💡Hips stay on the ground. Top arm can assist if necessary
-Press through your entire forearm and hand and push away from ground
-Gaze about 1 yard away in front of you.
✔️Hold this position and BREATHE:
1)SILENT NASAL INHALE
2)FULL MOUTH EXHALE: SLOW. LONG. EASY. RELAXED.
💡PURSED LIPS (Like you’re blowing out candles)
🔑 6-8 seconds long
-Practice for 5-7 breaths/side
Notice how you move and feel afterward. Is it any different than normal? Feel Abs?
Practice DAILY as part of your normal routine and enjoy feeling better afterwards!
Dedicated to your health and longevity,
Mike
New to my approach to strength and longevity? Check out my approach to reducing overall body tension FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more.
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