There are four key things you should be striving to do each day to help improve your movement quality and overall health. These four things include getting on the ground, deep squat holds, hanging, and walking. If you mix in a combination of these movements every day, you’ll be amazed at how much better your body will feel. Below, I will break down what to do and explain why it is important.
- Get on the ground
This can be anything that involves getting down on your back, stomach, or hands and knees and moving freely. Whether it’s yoga, pilates, rolling on the ground with your kids or pet, just simply move around! Ground work is terrific for back and core health and can be a great way to loosen up tight or cranky hips and shoulders as well. The majority of our workouts start on the ground.
Example: 10 glute bridges, 10 front to back rolls, 10 bird dogs, 10 pumps, and wrestle with Franklin for 5 minutes. Boom, done. - Deep Squat
Also referred to as the “third world squat”, there are profound benefits from improving your deep squat position. Use assistance if needed, such as a TRX or door frame. Get down as low as you can, push your elbows into your knees and pry your hips open. Hang out down here for 15 or 30 seconds. Repeat throughout the day. - Hang
Just as with the deep squat, hanging from a bar has significant benefits for posture, back and shoulder health, and grip strength. Get a pull up bar or mount a TRX and hang. Your shoulders were meant to swing and climb. - Walk
We’ve talked at length about how great walking is for you. Here we are again, this is the low hanging fruit for exercise for EVERYONE. We are built to walk for long distances, so make it a priority to get outside and walk at a brisk pace for 10-15 minutes per day at a minimum.
If you can consistently do these four things, alongside sleeping 8 hours per night and staying hydrated, you will feel young, flexible, and healthy for years to come!
Tom and Nick
