Hi Fam!
Coping with personal stress is already challenging…and for some of us, the holidays feel like it’s just “piling on”.
According to The American Psychological Association, “44% of people surveyed, said they are VERY STRESSED during the holidays”.
Think about it…being over-scheduled, work deadlines, choosing the right gifts, and doing our best to remain healthy through it all can be overwhelming.
So, as we head into the busiest part of the holiday season and stress levels increase…what I have for you today is my latest version of reducing overall body tension and engaging the relaxation response in our body.
🔑 REMEMBER: This sequence is NOT intended to be a workout!
Our GOAL: Reduce overall body tension and stress levels and, as an added bonus…absolutely improve your motion;)
Thanks go out to my friend and mentor, Zac Cupples, for the inspiration behind these moves.
Here’s what you’re gonna need:
-Clear/Comfortable space
-Something for your head/neck
-Foam Roller
Here’s what you’re gonna do:
🌬️FULL MOUTH EXHALE at the start of each move to get rid of some stale air
👃NASAL ONLY breathing throughout this entire sequence!
😴 Be your BEST LAZY SELF folks. BELLY RELAXED! Be EFFORTLESS throughout this entire sequence. Feel like you’re doing NOTHING;)
💤Move with as LITTLE tension and effort as possible.
✔️Rest your eyes if you wish.
Check out my video below. 🔊Sound ON!
1) FOAM ROLLING
💡 Lead with your “ZIPPER” towards the ground. Create the movement through your HIPS and PELVIS. Your LEFT LEG is just going along for the ride.
-Lie on your RIGHT SIDE. Head/Neck comfortable.
-Place LOWER LEFT LEG on the roller. KNEE below hip as demonstrated.
-UPPER BODY is comfortable and remains quiet throughout.
✔️Move SLOWLY, EASILY. Be LAZY.
-Repeat: 20-25x/RIGHT SIDE ONLY
2) HEAD ROLL
-Lie on your back. Knees bent. Arms at your side. Palms up.
-Imagine your head is on a “rotisserie”
-Turn your head SLOWLY, EASILY back and forth to the right and left. Be LAZY.
💡 To reduce even more tension in your neck…you can LEAD with your EYES right/left
-12x/SIDE
3) LAZY ROLL
-Start in a RIGHT-SIDE LYING position, facing the ground.
-Head on cushion/pillow. BOTTOM LEG straight. BOTTOM ARM bent. Palm up.
-TOP LEG forward/downward as demonstrated. KNEE below hip. FOOT on the ground.
-TOP ARM grips underside rib cage gently, but firmly.
-Think NOSE, CHEST, “ZIPPER” SAME LINE. EVERYTHING moves as one.
-Move SLOWLY, EASILY. Be LAZY.
-TOP KNEE comes off the ground. TOP FOOT stays on the ground as demonstrated.
🔑 Think about pulling the rib cage up gently and lifting the knee up as you do it.
-LET GO at the end of the roll (Best you can!)
🧘 Move with as LITTLE tension as possible WITHOUT FORCING anything.
🔑 You should NOT feel your muscles working.
Transition: Slow NASAL breathing
-Sit or lie down comfortably for 3-5 minutes and practice just following your breath.
Notice how you move and feel afterward. Is it any different than normal?
Practice DAILY and enjoy feeling good afterwards!
Dedicated to your health and longevity,
Mike
New to my approach to strength and longevity? Try my approach to LETTING GO of body tension and stress FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more.
Enjoying my newsletter? Please feel free to forward it to a friend! Together we can help others start their journey to feeling better and getting back to doing the things they love to do! They can click HERE to sign up.
