The bridge defense

The human body is an amazing mechanism when treated with care.

Balance is overlooked these days. We try to become strong but mirror strong or strong toward just a few tasks and not for life.

Here is an imbalanced plan to help balance the spine activation and power arches. To stand tall, we must build two arches. One to pull forward and one to pull backwards. In the middle we find our balance.

  1. Lie on your stomach and on the inhale, raise your head upward and to one side. Exhale and relax downward. Repeat this right and left ten times.
  2. Lie on your stomach and on the inhale raise one arm straight up till the body rests on the opposing shoulder. Relax down on the exhale.
  3. Lie on your stomach and raise one arm and opposite side leg to form a straight line on the inhale and slowly relax downward on the exhale.
  4. Lie on your stomach and raise all limbs together in the air to form an X on the inhale and slowly relax downward on the exhale.
  5. lie on your back with all limbs in the air. Breathe and move to balance on one side (balancing on the side of the body) with all limbs in the air and then the other with no bounce or sway.
  6. lie on your stomach with all limbs in the air. Breathe and turn to balance on one side and then the other with no sway or bounce.
  7. Lie on your back with your knees together and your heels touching your behind. Inhale and arch up to a shoulder stand and release on the exhale.
  8. Lie on your back with your knees touching the ground and your heels touching your behind. Raise your hips upwards on the inhale and release on the exhale.
  9. Lie on your back with your legs straight together upwards and parallel and touching a wall or a tree. Inhale and arch your hips up and backwards to form an arch with the heels on the wall and one shoulder blade on the ground. Exhale and release.
  10. Stand a step and a half facing away from the wall or tree. Arch back and do push ups with both hands touching on the support. Move from almost touching the wall with your behind to fully extended away.
  11. Stand two steps away from a wall or tree and walk your hands down into a hand bridge and back. Focus on starting each step with a breath and shift the weight from one leg to another. Walking is a full body motion.
  12. Stand a step away from the wall and place both hands on it. Step aside and turn to face the in the other direction in a slight arch and repeat this movement until fully comfortable. Repeat with increasing distance from the wall and no small children passing underneath 🙂

Movement is the new constant.

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