I am often asked if I have a short list of top priority moves that I would recommend over all others.
I am often asked if I have a short list of top priority moves that I would recommend over all others.
In this article, I have put together such a list. These moves do not need a gym or a class. You can do many of them anytime and anywhere. If they need props, I have indicated where you can get them. You may have to refer to another blog archives to get a full description of the move.
Do them all as a home practice or choose a few and make them a daily habit. Either way your mobility will improve by leaps and bounds.
Do them all as a home practice or choose a few and make them a daily habit.
- Naboso Technology insoles. See Naboso Insoles: a “set it and forget it” biohack. For balance, posture, walking, and more. Naboso insoles are not a move by themselves. But if you make this small investment ($50) and use them often, they will change the way you move every time you move. They will improve your posture, gait, and balance. Available at www.nabosotechnology.com.
- Three-way ankle mobility stretch. See How to keep from falling on cobblestones of PV. This move will improve the functionality of your knees, feet, and ankles. I recommend using a 6″x12″ half round foam roller. Available on amazon.com.mx or at my studio.
- Heel lifts with or without a YTU therapy ball. Heel lifts are a simple movement to improve your balance and stretch your toes. Stand in good posture with a wall or another safe point nearby. Lift and lower both heels or alternate left and right. Add a challenge. Place a Yoga Tune Up therapy ball between your feet at floor level. Available on amazon.com.mx or at my studio.
- Balancing on one foot. See Good news: You can improve your balance as you age.Balancing on one foot will improve your balance. Start standing in good posture near a safe point. This move also helps maintain bone density in your hip (femur).
- Static Back. See Tame Your Lower Back Pain with One Simple Movement. Static back requires a couch, a chair, or a box to rest your knees and feet on while you lie on the floor. This is a great move to relieve lower back pain. Stay as long as you can, up to one hour.
- Squat to sit, squat to pick up something. There are many ways to squat. See Sitting too much? Try a resting squat. and Human Biomechanics for Beginners: the Knee Joint. Squatting or partial squatting is a good habit. Think about dropping your buttocks behind you to sit on a chair or on the floor or to pick up something on the floor. This habit will save your lower back. And strengthen your core and quads.
- Supine hypopressives. See Hypopressives help with incontinence, prolapse, y mas. You will have to check out the VT archives for directions. It involves a specific breathing pattern. Hypopressives strengthen your core and your pelvic floor. They also address prolapse and incontinence.
- Prone chest lift. See Healing My Thoracic Compression Fractures: the Fear Factor. A simple move that helps strengthen your upper back extensors. Strong back extensors help with posture and reduce your risk of falling.
- Therapy Balls at your occipital ridge. Rest the base of your skull (occipital ridge) on a horizontal pair of YTU alpha therapy balls in a tote. Nod up and down. Then left and right. Take your time. Release the tension in your neck and shoulders.
There you have it! Contact me if you have any questions or comments
[Medical Disclaimer: This article is for education and information only. It is not a substitute for a doctor’s opinion.]
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