Month: May 2020

Loose joints

Some people are stiff. Some are on the other end of that spectrum and require work to reach higher joint stability.

The work is easy but consistency is required to achieve success.

Here is an example for loose shoulders:

Place yourself in a push up position, you can begin against a wall and work your way to the ground.

Now, with your breathing as rhythm, Tense and relax one shoulder and then the next for sixty breaths.

Continue, by pulling the arms together and pulling them apart to the sides. Inward with the inhale and outward with the exhale. Repeat for sixty breaths.

Continue, by pulling the arms up and down and switching the direction between the sides. Inhale one way and exhale with the exhale. Repeat for sixty breaths.

Continue, by bending the arms at the elbows to half the height of the push up and repeating the process and then hovering a feather width above the surface.

For added, dynamic stability, follow the same process while facing away from the wall or by holding a stick in different angles. More on that, in my online mobility classes.

Do this twice to three times a week and you will see the results soon.

Ten minutes of movement

Repetition is important but so is intensity.

Here is a ten minute well spent:

It is not the repetition that creates the change, it is the focus that each one brings. Moving slowly increases awareness to positions within the movement and helps build better tendon and joint strength.

  1. One push up – moving one minute down and one up
  2. One sit up while keeping the spine straight moving one minute down and one up
  3. One leg raise overhead so the feet touch the ground behind you – moving one minute down and one up
  4. One squat while keeping the knees and toes pointing in the same direction and the spine upright -moving one minute down and one up
  5. Hang on the pull up bar in the top position for one minute, descend as slowly as you can and spend the rest of the minute if there is time in the bottom position.

There is no self without solitude

I love movement and awareness but it is all for nothing if the thoughts and feeling running through the brain and the endocrine are not out own.

It is easy to follow and even easier to drift in the current. The best medicine for that is to climb on a rock in the stream and be by ourselves.

Here are seven methods of reaching some solitude in the sea of repeating devices.

  1. Choose why you get out of bed in the morning each morning. A schedule is nice but a life of purpose is actually living.
  2. Choose your words. It is easy to repeat and costly in mental energy to re-frame a situation and statements but very worthwhile in the long run.
  3. Choose your companions by their actions and not by their words. A funny person is nice to have around, a solid guy is a difference in quality.
  4. Justify your actions to yourself on a constant basis. Having a session of self critique is extremely valuable to see shifting off course and also finding good ways to better our methods and choose what is truly good for us.
  5. Reduce the clutter in your belongings and in your mind by removing what does not aid in your prosperity on a regular basis. An example of this would be to clear your schedule from watching videos which do not help you learn or update skills and to remove from your abode, that which sees no use or serves no purpose.
  6. Spend time in silence. Listening to our thoughts and listening without waiting for our turn to talk is an eye and mind opening experience. Learning to listen is a skill worth investing in and it opens us to think without
  7. Choose something new. Repetition is king in honing but choosing change and alterations is a must in growth.