शैडोइंग अभ्यास: These Exercises Make Your Body MOVE AGAIN After 40 - YouTube के साथ अंग्रेजी बोलना सीखें

If you have tight hips from sitting, a cranky lower back, or just general stiffness when you bend over, then this first exercise might be your new best friend.

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If you have tight hips from sitting, a cranky lower back, or just general stiffness when you bend over, then this first exercise might be your new best friend.

So let's go right into it.

We're going to do the ever so fun frog stretch.

Notice that I've got this mat set up sideways here.

And the reason why we're going to do that is because when we're in tabletop, we're actually going to widen the legs as much as we can.

We want to make sure that our knees are nice and comfortably supported on this super comfy surface.

So what we're going to do is we're going to have our wrist, elbow, shoulder stacked.

And then from here, once we're in tabletop, we're going to slowly start to widen up as much as we can comfortably go.

So remember, when we're doing our stretching, we never want to go to a point of pain.

We only want to feel slight discomfort.

So only go up to the point where we feel that slight discomfort, and that's your good end range there.

So from here, what we're going to do is now we're going to slowly start to shift the hips back

so we can feel a good stretch on our inner thighs

or adductors and then we're gonna go ahead

and we're gonna shift forward from here notice

that as i'm doing the movement i'm going nice slow

and controlled as well as my sacrum isn't tucking underneath

so we want to make sure that we're keeping everything nice slow

and controlled we should feel a pretty good darn stretch and then

boom and my knee hurt so here's a couple pro tips that i can give you that made it really click.

So you'll notice what I did is I actually double folded the mat and have it sideways.

That way your knees can be supported and it feels pretty darn comfortable.

It's the first position wasn't good.

And then what we want to do is we want to focus on our breathing as we're doing the movement.

So while I'm in this position, I'm taking a nice deep breath in first

and then we're going to do a slow exhale as we start to shift the hips back.

Notice that as I'm doing this again, it's a nice slow exhale while we're doing the movement as well as making sure

that we're feeling like our hips are just melting and opening up okay?

The why behind this is pretty simple.

Our modern lives are full of chairs, couches, and cars and they've taught our hips to be permanently flexed and tight.

The frog stretch helps counteract

that by encouraging the adductor muscles along your inner thighs to lengthen

which can be a huge limiting factor in everything from your squat to your overall hip health.

It's a great antidote to the desk body.

The next exercise exercise is a lifesaver for your upper back and shoulders.

And it's called thread the needle.

And if you deal with neck tension, tight shoulders or a stiff upper back, this one's for you.

And before we continue, let's go ahead and talk about that word of power.

And that word of power today is every day I wake up in a stronger, healthier body.

So here's the setup.

What we're going to do is we're going to start in tabletop position.

From here, what we're going to do is we're going to take the back of our hand, we're going to place it on the ground.

And now what we're going to do is thread the needle.

So we're going to slide the hand underneath the other arm.

We're going to let our shoulder drop until the side of our head is up against the mat.

We should feel a nice, good opening to our upper back in this position.

And then from here, what we're going to do is we're going to lift up

and we're going to open up and rotate as much as we can.

We should be feeling a really good stretch in this position as well.

And then we're going to go ahead and come back to starting position.

From here, that was one repetition.

We're going to aim for eight to ten of those on each side.

So here's another pro tip for you.

So make this feel super luxurious like this is a spa day for you.

Don't just blast through the reps.

So what I found is that when we're doing this movement, if you just really take your time and make sure

that we're getting some good deep breaths in

and trying to aim for an extra millimeter every single time we're doing our repetitions, you're going to find you're going to get much more benefit from it.

So again, it's not a race.

It's not whoever can do 20 million of these the quickest and fastest.

It's trying to get some good mobility in and trying to get yourself to feel just tickety-boo.

Why does this work so well?

Well, when your upper spine is stiff, your lower back and shoulders often have to pick up the slack, which can lead to aches and dysfunction.

Threading the needle helps restore healthy rotation in your rib cage and spine, which supports better shoulder mechanics and a more natural posture.

This next one looks almost laughably simple, but it's foundational, and it's called the quadruped or tabletop rocking,

and it's about re-educating your body on how to move from a stable core.

This simple movement can help improve the connection between your spine and your hips.

So we're going to start out in tabletop position.

So that again is wrist, elbow, shoulder stacked, as well as knees underneath your hips.

And then from here, all we're going to do is we're going to gently start rocking.

So as we're rocking though, we want to make sure that the spine is nice

and neutral and there's no rounding or curving while we're doing the movement.

We're going to slowly start to shift towards the heels

and then shifting up till the shoulders are just past the hands a little bit

and we're just going to do this back and forth nice

and controlled making sure that spine is nice and neutral

and that's it so here's a pro tip for you

when you're doing this movement pretend you've got a glass of water on your back

and like your eddie murphy from the golden child

and what you're doing is you're trying not to spill the water

so what we're going to do is we're going to slowly rock back and forth, intentionally engaging the core to make sure that we're not rounding at the lumbar

or anywhere along our spine while we're doing the movements.

Remember the movement is supposed to be coming from your hips as you sway back and forth.

Think of yourself like a chill little dinosaur while you're doing the movement.

The reason why this is so powerful is

because it helps your nervous system relearn how to stabilize your spine while you move your hips.

It's a It's a fundamental pattern for almost every activity, from walking to lifting.

So if you have lower back pain and it's constant grief for you, it might not actually be the muscles in your lower back.

It could actually be that your glutes are inactive.

So what we're going to do next is the ever so fun classic glute bridge.

That helps activate the glutes to help support your lower back.

So we're going to go ahead and we're going to start on our back with our knees bent.

From here our feet are placed up on the ground.

And then what I want you to think is that you're making diamonds between your cheeks.

So what we're going to do is we're going to squeeze our glutes

and then from here we're going to drive with our heels up, lifting the pelvis as much as we can.

And from here at the top position, we're going to keep squeezing the glutes for a couple seconds before we start to lower ourselves down.

So remember when we're doing this movement, diamonds between the cheeks so we can engage the glutes, lifting up and making sure that everything is nice

and parallel as we're lifting up and holding that position for a couple seconds before slowly lowering down into our eccentric movement.

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Here's another pro tip for you.

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Aim for 10 to 15 reps when you're doing it.

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And the reason why I say making diamonds between your cheeks is because how are diamonds formed?

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They're formed with pressure.

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And what we want to do is we want to be able to engage

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and contract the glutes as much as we can to get the most out of the exercise

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and really activate them while you're doing the movement.

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So again, another cue, making sure

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that your knees aren't caving in as you're doing the movements

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because that's going to help activate everything just in general with the glutes to help stabilize.

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The why is crucial.

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When your glutes are weak or inactive, sometimes called gluteal amnesia, the lower back and hamstrings often have to overwork to compensate, which can lead to strain and pain.

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Strengthening your glutes with ridges provides direct support for your pelvis and spine, helping to take the pressure off your back.

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It's a simple move with potentially profound effects.

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Finally, time to address that hunchback posture from being on your phone or on the computer all day long.

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Ain't nobody got time for Quasimodo or Notre Dame, and what we're doing is an exercise called the wall slide.

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We're going to start out with our back up against the wall and our feet just a couple inches away.

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So what we're going to do is we're going to go ahead

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and making sure that our back and our pelvis are up against the wall.

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We're going to have our arms up, wrists up against the wall.

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And what we're going to do is we're just going to go ahead

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and we're going to slide up trying to keep the arms up against the wall while we're doing the movement.

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This one is a pretty tough one.

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It's even pretty tough for me.

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Pro tip here, this exercise is extremely humbling.

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So remember the goal isn't necessarily to be able to reach as high as you possibly can on day one.

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The goal is to just maintain contact with the wall and slowly start sliding up and down to open up.

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This exercise works because it strengthens the muscles

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that pull your shoulder blades back and down or your rhomboids and mid and lower traps, directly combating that forward rounding posture.

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Over time you can improve your posture, help your shoulders sit in a healthier position, and ease the tension in your neck and upper back.

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Okay, so now you have the five exercises, but how do you actually use them?

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You take notes.

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Don't get overwhelmed.

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The key here is consistency, not intensity.

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You can build a habit by building a non-negotiable 10-minute morning routine.

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Start with two minutes of the frog stretch rocking to open the hips.

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Then do a set of 10 thread the needles on each side.

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Follow that up with two minutes of quadruped or tabletop rocking and then two sets of 10 to 15 glue bridges.

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Finish with two sets of 10 wall slides.

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And that's it, 10 minutes.

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Some days do it as your coffee is brewing, other days do it as a warm-up before your workout.

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The importance is to just do it.

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This simple daily investment in your movement can pay you back a thousand times over

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and how you feel throughout the rest of your day.

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And who knows, you might have the strength and power of 10,000 suns.

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And if you want to learn how to lose visceral fat without doing a single rep, go ahead and check out this video.

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