RESET YOUR

BODY

CHANGE YOUR

LIFE

IN

3 minutes per day

MOVEMOREMOVEBETTER.CO.UK

RESET YOUR BODYchange your life

MOVING BETTER CAN REDUCE THE RISK OF INJURY AND

START TO ADDRESS THE ROUTE CAUSES OF COMMON

ACHES AND PAINS.

AND NO MATTER HOW GOOD YOU ARE, YOU CAN

ALWAYS BENEFIT FROM MOVING BETTER...

...SO HERE ARE A FEW SIMPLE EXERCISES THAT START TO

REPROGRAM YOUR MOVEMENT PATTERNS AND HELP YOU

MAKE BETTER POSTURE AND MOVEMENT DECISIONS

BASED ON YOUR OWN BODY, NOT AN IDEAL.

in just 3 minutes per day

ProstrationThis is the fundamental full body functional movement. Maintain a strong

core and neutral spine throughout and stretch out with your forehead

resting the ground. Then just reverse the movement to return to standing.

Take it nice and slow or try it for speed once your warmed up.

Crawl

Crawling is one of the first movements we learn as children, but you might

be surprised how easy it is to forget. Start on all fours with strong core and

neutral spine, then alternate lifting left hand and right foot together, and

right hand and left foot together. If you can maintain a totally stable torso

without any movement movement or rotation, start crawling forward and

back.

RockRocking back and forth on all fours is a great way to warm up your

vestibular system. Fix your gaze on a spot on the floor in between your

hands and then simply rock backwards. Keep your spine neutral - if you feel

your lumbar starting to curve you've found the end of your hip range for

today. This is also a great way to see how deep you can squat safely.

Roll

Start in the skydiver position with only your hip bones touching the floor (a

yoga mat or towel may come add comfort). Hold all the core muscles of

your abdomen, back and bum really firm and start reaching up and over with

your arms and legs while you turn into the roll. Keep it as controlled and

slow as possible until you end on your back, then reverse the roll or keep

going onto your front. Be sure to roll both ways.

Spin

Balance on one leg, with strong core and neutral spine as always, and lift

the other leg out to the side of your body as high as it will go. Then try to

squeeze your heel as far back to your bum as possible. Keep squeezing and

feel your muscles initiate the momentum of the spin. Let the standing leg

swivel and slowly spin around 180 degrees. Then try the other leg, and if

you want more of a mapping and vestibular challenge try fixing your gaze

on either hand as you spin.

Congratulations!

You're already on your way to resetting your body's natural movement

patterns. Once we start reassessing our movement and posture

decisions we can make better choices for our own bodies. This is what

leads to better performance and pain free movement, with less risk of

injury.

For us, fitness is NOT about building the body of some gym rat or cover

model. We don't want to look or be like someone else...we aspire to be

ourselves, only more.

movemoremovebetter.co.uk

If you have any questions about these exercises or would like to learn

more please email david@movemoremovebetter.co.uk