Autumn weather can provide us with a wonderful opportunity to get outside and walk or hike or do whatever it is you enjoy.
But Summer 2020 has kept us home more:
- Working from home
- Shopping from home (groceries, food delivery, everything else)
- Entertainment from home (streaming videos, games)
- School from home
Because you are home more. You sit more.
When you sit too much and move too little, strange things happen to your body..
It is easy to get stuck in a negative feedback loop. Because you are stuck at home, you don’t move as much. And because you don’t move as much your body doesn’t feel up to moving around more.
Autumn here, and it’s time to “fall back” into your fitness routine!
You will target your hips. Targeting your hips, you can help undo a lot of the funk that happens to your body from sitting too much.
Here’s what you’ll do:
- Firstly, a quick self massage of your glutes (Text is linked to quick demo video)
- Secondly, a gentle stretch of the hips (Text is linked to quick demo video)
- Thirdly, an easy movement of the hips (floor bridge) (Text is linked to quick demo video)
- Bonus (optional) Floor rocking (Text is linked to quick demo video)
All the instructions and demos are in the video below. Brief descriptions are below as well (scroll down past the video).
Your cheat sheet of what to do:
1. Quick Self Massage of the Glutes
- For the massage use a softball or baseball. Find a spot that feels like a bruise, apply pressure as tolerated and breathing in slow and steady.
- Find 1 to 3 “spots” on each side.
2. Gentle stretch of the hips
- For the 90/90 hip stretch, hold for 5 to 20 seconds on each side.
3. Easy Movement of the hips
- For the floor bridges, practice 6 to 12 good ones.
4. Bonus optional Floor Rocking (gentle strength)
- For the Floor rocking, practice 20 to 40.
Do all 3 (or 4 if you add the optional 4th) everyday. If they feel good and you want to feel even better, practice them twice a day; maybe once in the morning and again later in the day.
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Click here for our previous blog on finding your deeper motivation