A daily transfer routine for 5 minutes to keep the Zabadani joints

I received a wonderful follow -up question to my last news message about “​How does fitness look enough?​“I thought it might also help you.

3) If something is superficial, it is superficial. Since I am not there in your body now, please know that I am giving this advice to all my customers. If something does not feel right or produces pain, stop. Trust your instincts for what is good for you. You may need a different set of exercises, or some additional help. ❤ However, away from the road, let’s dig in the same exercises! Oh, and filmed a follow -up video that passes in detail. I found that watching the exercise is easier than reading about how to do one job. 😅 (Although I left notes on each one for easy signal too!)

Exercise 1: shoulder courses

Perform 5 to 10 repetitions.

Performance points:

• You reach the largest circle you can, while keeping your chest cage down
• Raise your arms with the highest in front of you, palm comfort.
• When you cannot raise the top, rotate the comfort of your hand on the side, which is a wiping process in a wide circle behind you.
• Reverse and returned the other direction.
• If you feel limited or a “pinch” in the shoulder, start with a smaller group of movement and accumulate over time.

Exercise 2: Cat/Camel

Performing 10 to 20 repetitions.

Performance points:

• Prepare your knees under the hips and hands under the shoulders
• Slowly, create a little tension in your heart, around your reserves into a large rainbow.
• Then, your back bracket down.
• Moving back and forth slowly, in any range of movement you feel good for you.
• If this disturbs your knees, you can try to do so to stand up with your arms places on a strong office or countertop for support.

Exercise No. 3: T-SPINE extension and courses

Performing 10 to 20 repetitions of each side

Performance points:

• Prepare your knees under the hips and hands under the shoulders
• Get the opposite chest cage to help move.
• It aims to the front at the front to the opposite hip (Flexing + Detating at the same time).
• Next, reflect the movement and call the back of your shoulder to your backly back pocket (stretching + rotating at the same time.)

Exercise 4: Rockbacks

Perform 20 to 40 repetitions

Performance points:

• Prepare your knees under the hips and hands under the shoulders
• Eyes on the horizon in front of you
• Sit slowly in the hips towards your heels
• Then, reflect the movement and tend to the front, and turn your weight to your hands

Exercise No. 5: Side hip cycles

Perform 5 to 10 repeat each side

Performance points:

• Lie on your side with your head supported
• You reach your lower arm forward, and hold your opposite hand. Prepare against yourself to create a little tension and stability.
• Raise your upper knee on your chest.
• Open the hip joint on the side until “click on the wall” and you cannot move more.
• Ride your ankle to the side (you will find this open the hip joint).
• Sweetened your knee again in the largest circle you can.
• Reverse direction and repeat.

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And there you have! In these 5 fast movements, we cover:

• Extension of the shoulder, fold and rotation
• Spine flexion, extension and rotation
• Hip, extension and rotation
• The gentle wrist and warm ankle

This is very good if I say that myself! 🔥

However, we can do better.

So I photographed ​Two additional movements​ To help my office warriors there is fighting on a chair all day as well. 😃

A final idea: Do not deduct the effect of 5 minutes of daily movement. Often, I see people saying something: “But I was only able to do Xyz.” Not only. I did something. Every job adds up.

I hope this will help you give you some ideas and make you move! 🙌

– The coach died

Note: Are you looking for a more specialized program for mobility and flexibility written by one of the world -class fitness coaches? ​Book a call this week​ He mentioned the “rebellion” for $ 50 of the first month of training. We have no contracts, nor hidden fees, and you can cancel at any time. We just want you to stay if it is already working for you!