Functional Mobility: Lesson II
A few more exercise ideas to help you taper down for Fall and Winter hibernation
Sprite loves a leisurely workout
When it feels impossible to pry your bones away from the mattress on dark winter mornings, there are a few exercises you can roll through to wake up those petrified limbs of yours. A habit I employ on week day morns throughout hibernation season is lifting the edge of the bedsheets and slowly sliding to the floor to roll my joints and back out. I perform a full 20 minute floor ritual that leads to being able to open my eyeballs. I’m not suggesting this could work for you but maybe it’s an alternative to consider when the thought of standing overwhelms you.
So what does that floor routine look like? Feel like? Scroll below for some video tutorials. In the meantime, I’ll describe these exercises and why I think they’re the warm blanket to your movement regimen. Or lack thereof. No judgement. Reminder though—movement is healthy for your soul in addition to your body.
Floor Exercises:
The Rock
Roll back and forth in a curled up position. Then, slowly begin to circle your knees clockwise and counter-clockwise. Want more? Add a lengthwise rocking along your entire spine.
Why is this so good? A gentle way to activate your spine and all of the muscles, ligments, etc. supporting your trunk, helping ease them into the day will cause you to feel more relaxed, at ease, and generally lengthened. This exercise provides relief from the pressures of gravity.The Reaching Stretch
Crosswise stretching between one arm and the opposite leg then switch. This engages your side body and intercostal muscles (between your ribs wrapping from the sides of your body).
Why is this so good? Besides cross-body action being a healthy way of waking up various areas in your brain, physically stretching the sides of your body in addition to your limbs allows your muscles to expand and contract. In turn, creating a better blood flow through your entire body. It’s like a jolt of green tea! You’re welcome.The Doorbell
Imagining your bellybutton is a doorbell, squeeze your entire body into a tight ball beginning from pulling your bellybutton inwards towards your spine.
Why is this so good? Again, with the expanding and contracting (all of these exercises really are variations on this theme), engaging your core is crucial here. Many of us sit at desk jobs all day and this exercise alone is for you. Your lower back will appreciate this one, I promise.The X
Laying with your limbs spread in the shape of an X, curl into a ball on your side, expand into an X on your side, curl back into a ball, then release onto your back in the X shape again, each set using 8 counts to get into position. Repeat on your opposite side. Repeat each within a 4 count then a 2 count then a 1 count.
Why is this so good? Consider this one a winter warmer! It has all the makings of a full body workout but from a comfy supine starting point. Add in music to help and this will quickly become your fave workout.The Sway
Roll up to half sitting leaning on one arm and swinging the opposite arm above you. Sway to perform the same position on the opposite side. Sway back and forth between the two, engaging your side body with a gentle twisting of the spine. Slightly push from the bottom of your feet and flip your knees side to side, which will rotate your hips.
Why is this so good? Ahhh finally, you’re ready to (almost) stand up! With the swaying exercise, you begin to involve hip rotations and all that jazz. Building on the previous side body warm ups, you repeat a lot of the fundamentals already covered, which solidifies them in your muscle memory while also deepening the challenge. Your future self will thank you!
Reminder: Gentle is key with all of these exercises. Placing undue stress on the body immediately upon waking up is the opposite of our goal! You can even meditate for a minute or two before or after these exercises to keep the calm spreading throughout your body. I hope you enjoy adding this simple set of exercises to your daily or weekly routine. Let me know what you think, how your attempts went, and what questions you have. Didn’t get enough? Email for more: lkyoung@sprightlyendeavors.com
*A note to those of you confused as to why I’m already mentioning winter: You must not be familiar with “The Big Dark” of the PacNorthwest or know about the intensity to get shiz done “before the snow flies” in a mountain town. Keep on enjoying your pumpkin spice lattes while apple picking in 95 degree weather. Side eye