Workout for 4-6-2019
T-Shirt: Hot Sauce
Music: Just the radio
Today was a movement/stretch day.
Trying to “move” a little better and to get rid of some “ailments”.
The way we do it is to check for “issues/ailments”. That way we have an idea of what we want to improve.
Then we check a movement/stretch on the left and right side.
We perform the movement on the easiest/most comfortable side for 3 sets of 15 second holds. After doing it on the “easy side” we retest the stiffer/harder/more uncomfortable side. It will be a little easier than the first time tested. Then we repeat the same process again…on the initial easiest side. Check out: https://totalmotionrelease.com/tmrhome
Afterwards we retest again. Then we’ll retest our initial “issues/ailments” for progress.
Nothing is forced. It’s all done on what is most comfortable side at that point in time.
So…it’s different that just “stretching” or just “yoga”…
These are the moves. Some may make sense just reading but some won’t. Feel free to check out the video.
“Movements/Stretches”
Rotations head stationary
Rotations head move with shoulders
Rotations head move with shoulder, look as far as you can over shoulder
Shoulder ext
Shoulder ext and rotate, look as far as you can over shoulder
Shoulder ext and Bend over
Arm raises back against chair
Arm raises away from chair
Arm raises, back slumped
Arm raises, back slumped to back arched
Arm raises, back slumped to back arched, trunk/neck rotation
Horizontal shoulder abd
Horizontal shoulder abd with trunk/neck rotation
Shoulder abd, side bend
Shoulder abd, side bend, rotation
Hand behind head, move elbow back
Hand behind head, move elbow back, and rotate, look as far as you can
Seated chair lunge (warrior??), rotation, hands on belly
Seated chair lunge (warrior??), rotation, Arm out, look as far as you can over shoulder
Cross Legs, Push down on knee
Cross Legs, Pull Up on knee and foot
Seated Bendovers/Hands on knee
Passive hip flex, nose to knee
Bend over, rotate upper, hand to ceiling, look at hand
Bend over, rotate upper, hand to ceiling, look at hand, grab foot, pull for overpressure
Straight Leg Raise toes up
Seated quad stretch
Sit to stand…well not a stretch…
Video:
JONESERCISE 