Our spring days are longer brighter and warmer now and with it can come more dynamic, prolonged and varied movements and activities for our bodies. All of which I would positively encourage you to do. However, have a thought for whether your body is as ready as your mind and spirit!
What have you spent your time doing over the last few months? Be really honest with yourself about this.
What patterns of movement and positions,
over a 24 hour period, have you filled your days with? Don’t confuse being busy sitting with activity.
Having done this, look at how much time was involved and what movement patterns and postures preceded and followed on at any given time. This gives you a clearer picture of where your body has worked the least. It is these areas that are potentially vulnerable when you come to change your activities and body movements.
Much of the time we move our bodies in the middle ranges of our body’s full capacity. We rarely fully extended upwards or backwards nor fully flex into a crouched position, for any length of time.
What our bodies need to remain dynamic, responsive and strong is to be used and moved in as many positions as possible, as often as possible. Not just in patterns of movement that our daily routines dictate. So for example; if you sit or stand a lot with your arms in front of you, break it up by crouching and reaching your arms above your head and behind your back. After all, variety is the spice of life…
So here are my top 5 exercises that you’ll find me diligently working on after the Winter postures I have spent too long in:
Upper back and shoulder stretches



Hold a pole behind your back
Draw your spine upwards towards the ceiling, dropping your chin slightly
Lean your weight forward onto your front leg
Raise and lower your arms with your elbows straight, Drop your shoulders and breathe
Upper arm (bingo bits) strengthening
Draw your spine upwards towards the ceiling, dropping your chin slightly
Lower your hands behind your head while holding a weight, keep your elbows pointing upwards
Drop your shoulders and breathe
Hip and leg strengthening and balance exercises



Lean enough body weight over one leg to free up your other leg to lift it up and out
Draw your spine upwards towards the ceiling, dropping your chin slightly as you change legs
Drop your shoulders and breathe
Whole body strengthening



Crouch down as low as you comfortably can, moving your knees outwards with either your hands or elbows, hold on to something stable, in needs be
Draw your spine upwards towards the ceiling, dropping your chin slightly. Drop your shoulders and breathe
Slowly stand up to avoid becoming light-headed
Spine, legs and arm workout



Keep your weight over the front of your feet
Draw your spine upwards towards the ceiling, dropping your chin slightly
Lean your body over one leg and bend to the side as you raise your arm
Drop your shoulders and breathe
If it has been a while since your body parts found themselves in any of these positions, take your time to work towards the end position. Never force your body to go further than feels right, never push into pain and don’t use momentum to gain range.
Control, repeated postural correction as directed above, slow steady breathing from start to finish is the way to go for your body parts to reap the benefits this spring.
Which one will prove to be your favourite? Drop me a line and let me know!
Chris 26th April 2019 at 9:31 am
Rachel you should have given us this list of exercises before the holidays. We need to know what to do when we have to manage without you.
Chris.