Mobility and body awareness

Pelvic tilt and awareness

It is very important that we can maintain control and awareness of our pelvic position and keep our lower back and spine mobile.  Try this sequence of three exercises to work on your pelvic position.

Need: 7 minutes & room to lay downYouTube Preview Image

The Basic Squat

It is very important to squat properly.  It must be done in a certian way to switch on your glutes (bottom).  Practice the basic squat using this video as a guide.

Need: 4 minutes & a wall (optional)YouTube Preview Image

Deep Squat

Over time our mobility through our hips and flexibility of our lower body can decrease and prevent us from getting into basic postures and positions.  The deep squat (sometimes called Asian squat) is a position that you will see kids in all the time.  We need to be able to maintain our full range of movement.  Try this exercise and if you can’t do it – try to practice it as much as you can to get back your full range of movement.  (Maybe while brushing your teeth each night).  Focus on driving through your heels and keeping your heels on the ground, checking your knees are aligned with your feet (not caving in) and that your feet are relatively straight (not turning out heaps).

Need: 1 – 2 minutesYouTube Preview Image

Stretching

Basic Lower Body Stretches

It is important that when we stretch we are stretching in a good position and concentrating on the area we are trying to stretch whilst maintaining good posture and pelvic alignment.  Check out this video of Cath talking you through basic stretches for the calf, hamstring, quadriceps, hip flexor and gluteals.

Need: 12 minutes and room to lay downYouTube Preview Image

Basic neck and chest routine

Sitting at a desk and working at a computer all day can leave you very tight through your neck and chest.  Here is a very quick routine to stretch those muscle groups.

Need: 5 minutes & room to lay downYouTube Preview Image

Muscle release

Foam Roller – for legs

There are some parts of our body that get tight but are hard to stretch.  The foam roller is a great self massage / muscle release aid to help us release tension in our muscles and get back our full range of mobility.  Check out this video on how to get the best out of your foam roller.

Need: 5 minutes,  foam roller & room to lay downYouTube Preview Image

Foam Roller – for mid back

Our mid backs get very tight sitting at a desk, working at a computer all day and they are hard to ‘stretch’.  Give this a go to release the mid back

Need: 3 minutes,  foam roller & room to lay downYouTube Preview Image

Foam Roller and Massage Ball – back

Give this a go to release the back using the foam roller and massage ball.

Need: 6 minutes,  foam roller, spiky ball, a wall & room to lay downYouTube Preview Image

Foam Roller, Massage Ball and stretch routine – lower body

Give this a go to work on your lower body, including your glutes, quads, ITB, hip flexors and calves.

Need: 8 minutes,  foam roller, spiky ball & room to lay downYouTube Preview Image