Attention: Workers, Deskers, Bloggers, Office Jocks, & Vigil-keepers

be a happy snow person

be a happy snow person

Make one rule.

Make it no more complicated than this.

Stand up every time you feel like it, and sit back down.

Do it 100s of times a day and make it an art to keep working when you do.

Want to add something? Go ahead. Make each one a proper form squat. Two lunges. Ten calf raises.

Take as needed, get up easier the next morning.

Tensing and Releasing

Go for the flow.

Go for the flow.

Many know the relaxation technique of tensing the body’s muscles, head to toe, and releasing them, in a wavelike sequence.

It is a great relaxation technique, yet it is also a superb warming-mobility approach as well. As you well may know, static stretching of muscles without warming up, is now out.

Tensing muscles even more in their tighter states of unreadiness (i.e. when you feel tension binding your body, movement, and coordination), will bring the warming blood flow increase to the targeted muscle or muscle group. Relaxing then, the muscles loosen. Progressively, tensing again, and releasing tension again, brings yet more looseness and pliability to the muscles.

A good example to illustrate is that of leaning over to touch our toes, and stopping at the point of felt-tightness, hanging there a few moments. Feet are flat on the ground. From the ground, from feet through the lower back, including all hip girdle muscles, we tense all of our muscles that we can and hold that tension a few seconds. Then we release. We should then feel our fingertips and entire upper body descend more easily from the waist toward the ground, feeling a bit looser. Repeat the process and see how low you can go.

Remember to breathe, either exhaling or inhaling during tension and the opposite during release, and keep that going. Shake out your body when done.

If you feel dizzy doing this, touch or grab a fixture for balance and slowly recover the upright position. An alternative is to touch the ground, and if loose enough to sit down, sit down and rest until the dizziness is over. If the dizziness is major, you feel you are going to faint or blackout, or if you repeatedly get dizzy doing this, stop exercise and schedule a physical with your doctor and tell your doctor about your experience.

Otherwise, think of the many formerly static stretches you used to do by warming up more generally, and add this specific and gradual tensing, releasing, extending, and repeating process to build flexibility, pliability, utility, and strength in the many, many supporting and dynamic muscles of the body.

Art and Run

Every sport is also an art, and when our performance becomes artistic, we are excelling.

In my sport this morning I worked through movements that challenged my ranges of motion in the muscles and structures surrounding my hips and shoulders. I observed myself in and out of alignment with efficient bodily structure, and felt the implications for balance. I challenged myself, and made some improvements in form, technique and movement. While there are scores of other movements I want to improve on and excel in within my current focus, I am pleased with any progress. My art and sport challenges me with movements that are not part of my normal base conditioning and training.

After this experience, I went out and ran three miles and some tenths in my Altras. I was more aware of my running form following a session in my sport this morning. I also found myself at a brisker pace than I expected after having denied myself running for three days.

train to lift others up

Train to uplift others and dance until you’re 95.

Coming Unglued

When the body seems stuck together like undrained spaghetti, there is nothing quite like getting into the pool to loosen up. Maybe you’ve had a particularly grueling run, or intensive boot camp type workout, or cross-fit or any new challenge to your muscles, joints and connective tissues. Water can help.

Alternately moving, breathing and floating (relaxing) in the water is key. Whether you’re swimming or some form of aquatic exercises, consider the small price of admission well worth the benefits to flexibility, circulation, decompression and breathing.

Recreation centers are very useful, just in case you need assistance, say for example you get a cramp, or for any reason. More on that later.

unglue yourself

water required