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

Keep your weight over the front of your feet

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!