Here are ten quick things you can do to move / feel better.
Minimal (or no) equipment required.
First, some assumptions:
- Humans have evolved to move
- Most of us sit in front of screens
- Mind and body are connected
Our culture views self-care as a “luxury”.
I disagree. We only get one body.
Below are some movements that work well for me (please talk to a doctor before starting your own exercise routine).
- The budget way to get a daily massage
- Roll out the 'meat' of muscles (IT band, quads, lats, back, pecs)
- When you find knots, pause and breathe
- 5-10 easy circles (in each direction) at every joint
- Move gently - should feel totally comfortable
- Mentally scan the body
- Foot roller best, lacrosse/golf balls ok too
- Roll out arch, wherever feels good
- Great to do in the AM, before bed
- Active: Pull shoulder blades down your back, engage abs
- Passive: Relax shoulders, keep core engaged (don't arch low back)
- Vary wrist position, gradually increase duration
Warrior III (variation):
- Hips are squared to ground
- Micro-bend standing knee
- Hold ankle to add a quad-stretch
- Start in pyramid pose: Square hips, fold forward
- Actively lift front toes up and down (slowly)
- If needed, hold onto a wall/chair instead
- Back: Chest up, square hips, align front knee over ankle
- Side: In low 'horse stance', shift hips to each side - knees and ankles tracking in same direction
- Helps me 'reset' and awaken the body
- Best combined with a good song 🎵
Relax your low back:
- Lay on the ground, pull one/two knees into your chest
- Slowly release your low back towards the ground
- Make the exhale slightly longer than the inhale
- Breathe slowly through nose (10-20x)
- Release tension in the face (mouth, forehead, eyes)
Do a minute of each and finish all in ~ten minutes, or pick a few. Everyone's body, space and movement preferences are unique.
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