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.
Drills for elevations of spirit and body must not be dry…
- Fist– Two people start at the push up position facing each other. Both lift opposite arms and they push each others fist back and forth.
- Double fist– Two people lie on their backs with their heads facing each other. Place both fists against each other and push and pull in at the same time while relaxing the muscles of the torso as possible so as to use the least amount of tension.
- Scissors – Lie one your behind with body and legs in the air facing a partner in the same position. Aim to move the other to their back by using no tension and just movement and breath in the legs.
- Three as one– Three people facing to the outside while crossing arms together. Sit and get up and site and roll together and get up again. Aim to spread the load and communicate with body movement where the group must go.
- Up and down the shaft – place a sturdy shaft perpendicular to the ground and climb up and down on it using dynamic body tension and shifting your mass from side to side.
- Open close– One lies on the back and presses the knees together as the partner pull them apart. Aim to use your breath to distribute the work and activate just the parts of the body that are needed to the task. Do the same in reverse and up and down.
- light pressure awareness– We know the pressure of a finger is enough to cut flesh when focus to the tip of a blade. Press one or two fingers lightly as your partner breathes and relaxes to avoid contact becoming impact. Start standing as the relaxation will take you to the ground and back.
- Bound – Place both hands behind your back and keep them there. Have a partner hold the top of your head and strike you with arms and legs as you move to have the incoming limbs slide over you instead of sinking in.
- Inner pressure– Place a target about ten body lengths away and have one partner push the other to that target as the partner resists by moving and never by tension. Have them hold their breath for as long as they can and laugh as their face releases the mask it holds in everyday life.
And smile when time comes
Walking on your fists is great. Walking on your first with a friend is even better.
Enjoy both rolls in this movement and note how the body learns to move as one, once tension is healthily distributed throughout the body. Let the breath lead the motion and relax your arms on contacting the ground to avoid excess tension.
Please resist the urge to push your friend too fast 🙂
Place your fists on the ground and let a friend hold onto your ankles.
Walk forward and back on your fists for 40 breaths
Walk sideways left and right on your fists for 40 breaths
Walk forward and back on your forearms for 40 breaths
Walk sideways left and right on your forearms for 40 breaths
Walk toward your feet and back by moving on your fists and bending the hips for 40 breaths
Jump with both fists forward and back for 40 breaths and mind to let the breath distribute and continue the motion instead of holding onto the impact
Reverse rolls and enjoy the work and how funny we look when we work honestly.
Watching strength is inspiring. After all, most of the time we have the same parts as the strong man or acrobat 🙂 Here is a simple method to become stronger in degrees. Something that requires almost no tools and can be used for many people in many conditions and levels of movement.
Let’s take the simple push up for example. Some people can do many and some can do only a few. With a simple switch of angle you can hone your movement awareness, joint health and power.
Stand a step away from the wall and place your hand or hands (hint, hint) on the wall. Relax your body but keep it straight and do push ups at this tiny angle and subsequently little pressure. To most this will be a warm up or a joint movement but to some this can be a stage to greater strength from wherever they are. Even a strong athlete can be weak as a baby after an injury or disease and having steps to climb, allows you to progress instead of finding yourself at a dead end.
Now you slowly increase the angle you do pushups or one handed pushups at and in time reach the ground where you perform the classic pushup.
Then you can move a step or angle further and start lifting your legs up on a stool and then the wall or chair at growing angles until you perform handstand push ups 🙂
Sometimes giving yourself small steps to climb instead of looking at a mountain from afar will allow you to progress instead of getting stuck. The same goes for being stuck in a hold by a stronger opponent or another problem in life. Playing with small moves will lead to less injury and more ability to develop the situation and above all: When you do something, you cannot be overwhelmed or crushed by it.
Be strong at an angle. Teach your children to take steps toward their freedom without letting fear command a jump and loss of control.
Three movements to release excess tension and build healthy movement in the lower back and corresponding areas.
Here are three mobility movements for the shoulders, spine and hips. All involve moving two patterns of movement together to create human movement. We are more than one tool playing in the dark.
- Shoulder mobility comes to release held tension and fixation in the shoulder and upper spine.
- Spine mobility comes to release rigidity of movement and release new patterns of movement in the spine to avoid injury and facilitate energy transmission over the spine in intake and outtake.
- 3. Hip mobility comes to release fixation in the hips and to allow the body to channel movement to and from the ground.
1+1 = more than two sometimes.