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Daily Maintenance (DM.1)

You want to be strong and independent for as long as possible. With that said, just as you train for cardiovascular endurance & strength, you also need to focus on mobility (the ability to move or be moved freely and easily)

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If we don’t regularly use the full range of motion of our joints, we gradually lose our ability to do so. After all, if you don't use it, you lose it. Focusing on mobility allows you to strengthen your movement patterns through available ranges of motion, decrease instances of potential injury & helps to relieve tension in the body.

 

You are never too young nor too old to begin working on your movement potential. There will always be benefits to including this training into your overall training regime.

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5 Basic Movements to Improve Your Movement Potential

My advice here, is to include these movements daily or as often as possible. 

1. Neck Circles (CARs)

(video)

00Neck CARs.png

  • Begin with neck bent forward (neck flexion) and begin to rotate slowly until reaching the end of motion

  • Move the neck into a side lean (lateral flexion)

  • Continue rotating all the way around

  • Reverse direction of rotation & continue alternating

  • Complete the motions in a slow and controlled manner

 

Complete for 90 seconds

2. Shoulder Circles (CARs)

(video)

00 Shoulder CAR.PNG

  • Stand tall & externally rotate the shoulder (your palm will face forward) 

  • Pull the arm across the body with in a straight and externally rotated position

  • Begin raising the arm towards the ceiling while keeping the rest of the body rigid

  • When the arm is just about in line with the ear, internally rotate the shoulder (rotate the shoulder the opposite direction) as much as you can & take the arm behind you while continuing to internally rotate 

  • Take the straight arm behind in a controlled manner until it reaches the hip region

  • Reverse the movements into the opposite direction
     

Complete for 90 seconds per arm

3. Cat Cows

(video)

00Cat Cow.PNG

  • Start in an all-fours position with hands under shoulders & knees under hips

  • While inhaling, tilt the pelvis back and gradually allow the entire back to create an arched position (the neck will be the last part of the spine to move). 

  • While exhaling, tilt the pelvis forward, and tuck in the tail bone

  • Pull the navel into the back and reverse the initial movement, creating a hump

  • This is all done in a slow and controlled manner
     

Complete for 90 seconds

4. Side Bends

(video)

00Side Bends.png

  • Stand tall with your feet at shoulder width or wider if preferred

  • Rock one hip gently outwards and raise the arm on that side overhead

  • Slowly bend your upper body to the opposite direction in a reaching motion, while keeping the body facing front

  • Bend until the end of your motion

  • Return to a standing position and repeat the same for the next side

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Continue alternating for 90 seconds

5. World's Greatest Stretch

(video)

00WGS.jpeg

  • Start in a half-kneeling position with the right foot forward

  • Place the left hand on the floor in line with the right heel

  • Open the fight foot slightly & place the right arm on the ground inside the right foot

  • Optionally you may raise your left knee off of the ground for a deeper stretch

  • Press your left hand into the ground and rotate the body to the right, with the right arm going straight overhead or as far as the range of motion allows

  • Rotate the body towards the next direction, bending the right arm and driving the elbow as close to the ground as your movement capacity allows

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Continue this for 60-90 seconds per side

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