Have you ever gotten up from your desk with a stiff neck, throbbing shoulders, or hips so tight that your whole legs start to cramp up? If so, it’s safe to say that you may be suffering from the “sit too long and stress syndrome.” With a few added mobility exercises to start and end your day, you can easily relieve some tension and begin to turn that concave back into a more proud, tall posture.

Why should you care?

Ok, so you may not be that concerned about a tall posture, but if your goals include any desire to be healthy (have more energy, lose fat, live longer, experience less pain, increase strength, etc.), then having a holistic perspective to fitness would be your ideal formula.

What is a holistic perspective to fitness?

Being “fit” extends well beyond toned muscles and a flat belly. It includes 5 areas of focus that really contribute to a strong, well functioning body.

1. Mobility – range of motion and flexibility
2. Strength – lifting, pushing, and pulling
3. Conditioning – interval exercises, sprints, jogs, circuit power moves
4. Active Play – walking, dancing, hiking, bike riding, goofing off in the park
5. Balance – single leg or single arm exercises

By focusing on one, you are more prone to injury OR are less likely to see profound results when it comes to overall fitness. By integrating ALL elements, you are more likely to feel stronger from the inside out. Now although you may think you can only accomplish this through a formal gym routine, you can actually achieve these areas of fitness in your own “back yard.” Here are a few examples to consider:

1. A GROUP CLASS: Power yoga includes mobility, strength, conditioning, and balance. Add a 20 minute walk to your week and you hit all 5!
2. AN AVERAGE DAY: A few morning and evening stretches (see samples below), doing yard work or cleaning the house, some sprints up and down the stairs, playing ball with your kids (or dogs) in the park, and practicing your single-leg balance skills when something drops on the floor, would be a great “not even trying” start to incorporating all 5.
3. A GYM WORKOUT: Foam rolling and dynamic stretches, followed by a strength workout that includes single-leg and single-arm exercises, with a 10 minute sprint/walk session on the treadmill would hit 4 of the 5 pillars. Walk your dog, hike a local trail, or go out for a night of dancing later in the week, and you will be well on your way to targeting all 5.

Starting with Mobility

A great place to start, is with mobility exercises. Why? It requires NOTHING but yourself and maybe a free object that is sitting around the house. PLUS…you can do it right now…like get up right now and do this with me…right now.

As I myself work long hours at a desk, crafting great and fabulous things for Eat Life Whole, I do tend to get stiff myself. On a recent dog walk, I noticed that I’d spend endless moments watching my husky play off-leash while I stood and did absolutely NOTHING. While nothing is great (especially because my day is so packed), I really could be working on my mobility. Try these with me:

Move Every Day – Mobility from EAT LIFE WHOLE on Vimeo.

What you need: yourself and a rope (i.e. – dog leash, bathrobe string, tie, long kitchen towel, wound up jacket, electric extension cord…you get the picture)

 

When to perform these stretches: you can experiment with all or a few of these mobility exercises right now, when you wake up in the morning, before bed after a warm shower, before a workout, or while you’re waiting for your dog (or kids) at the park.

Time to get moving.

 

 

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