The 6 Movements That Make All The Difference

If you want a simple routine whereby you can just do the same few things consistently and keep enjoying the benefits, then this can be a great help:

The simple six

We’ll not keep them a mystery! They are…

• Deep squat: use as a resting position or actively lower with control, hold at the bottom, and stand back up to improve ankle and hip mobility, gently lengthen the lower back, and build leg strength through a full range of motion.
• Cossack squat: shift sideways into a deep squat, keeping the other leg extended, to develop hip mobility, inner-thigh flexibility, ankle mobility, knee flexion, leg and glute strength, and core stability while training lateral movement for better balance and the ability to change direction or catch yourself when falling; hold onto something for as long as you need to, and work within your controlled range.
• Jefferson curl: tuck your chin, slowly roll your spine down one vertebra at a time, then reverse the movement to build hamstring flexibility, spinal mobility, and strength in your back and hamstrings at length; start without weight and add resistance gradually, but avoid this exercise if you have back pain or a disc injury unless cleared by a professional (10almonds note: a professional physio, please).
• “World’s greatest stretch”, but with the back knee raised: keep your back knee off the floor while lengthening and strengthening your hip flexors, then rotate your upper back to improve thoracic mobility and train connected muscle and fascial chains, maintaining the spinal rotation needed for walking, reaching, and turning.
• Reverse tabletop: lift your hips to open your chest, stabilize your shoulders, stretch your hip flexors, and strengthen your wrists, glutes, and hamstrings to counteract the forward-rounded positions associated with sitting; variations include the crab bridge for spinal rotation and shoulder mobility, single-leg tabletop for glute and core strength and balance, and reverse tabletop to drive through for core strength and shoulder mobility.
• Turkish get-up: move from lying on the floor to standing through controlled transitions to develop full-body strength and mobility, shoulder and hip stability, core strength, balance, and coordination, while practising the ability to get down to and back up from the floor; learn each stage slowly on both sides without weight, before adding more resistance.

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!