5 Ways to Gain Freedom of Movement
Tired of stiffness and aches restricting your movement, and your ability to enjoy life?
You’re certainly not alone - many people struggle with the restriction of their movement for a number of reasons. Be it a medical condition, an old injury, or something else, it’s more common than you might realise.
Along with Myofascial Release Treatment, yoga is an incredibly effective, gentle way to ease these frustrations. Even if you’re completely new to yoga, I’ve put together this handy routine with 5 basic exercises to keep you moving every day.
Yoga basics for First-Timers
The media is full of pre-conceived notions about yogic practice, the most common one being that having a high level of flexibility is key. This is not the case - there are exercises, poses and routines out there for everyone. These 5 basics are easily achievable at home for people of all levels of experience, and I’ve carefully selected a routine that will gently help you gain freedom of movement.
Breath is the key to success here. Ensuring you take slow, consistent abdominal breaths (also known as belly breathing) during your exercises keeps you focused, and headed toward a state of meditation. Remember to inflate your belly as you inhale, and try to empty your abdomen of as much air as possible on that slow exhale.
Step 1: Shoulder Socket Rotation
Inhale as you lift your elbows, exhale as you circle your elbows back around. Complete 6, and reverse the direction for another 6.
This is a beginner level, warm-up exercise. If your back and shoulders tend to be your problem areas, you may find it difficult to get a large rotation when you try this for the first time.
Regular practice of this exercise can help increase motion and strength in your shoulders and arms.
You can complete this movement either standing or sitting with a straight back and feet placed on the floor, shoulder-width apart.
Step 2: Wrist Joint Rotation
Keep your arm still and circle at the wrist. Allow your breath to simply flow. Slowly complete 6 rotations one way and then reverse the direction.
Particularly useful if you spend long hours typing, writing or sewing, but helpful for everyone as a gentle warm-up. Wake your wrists and hands up for the day, relieve tension and build strength by regular repetition of this wrist rotation exercise.
Step 3: Seated Torso Circles
Exhale as you lean forward, and inhale as you stretch back. To provide a little more opening at your hips, gently put some weight onto your knees, as you come forward. Complete 6 one way and then repeat in the other direction.
Feel calm and meditated as you improve mobility and ease stiffness in your hips and lower back. Start with smaller circles and gradually increase as you feel comfortable. This movement is also known as the Sufi Grind.
Step 4: Seated Hip Rotation
Try not to slouch through your trunk. Hold your ankle and use the other hand to take the knee in a circle. We are focusing on the movement at your hip joint. Complete 6 rotations in one direction, and 6 in the other direction.
Beneficial not only for your hips, but for your knees and pelvis too. Seat yourself on a sturdy chair for this one. Flexion of the foot that is off the ground will help to protect the knee of the same leg. Allow your breath to flow as you count rotations.
Step 5: Seated Ankle Rotations
The trick is to keep your legs as still as possible, so that the movement is mainly at your ankle. Allow your breath to flow. Complete 6 in one direction and 6 in the other direction.
Warm-up and build strength in your feet and ankles with this rotation. Move at your own pace, allowing your breath to flow. Again, regular repetition of this movement will gradually increase your range of movement.
Feel your tension release and your range of movement begin to improve by making these 5 simple steps part of your daily routine.
If you’d like further coaching to gain freedom of movement, you can book a consultation - either online or in my Waiuku clinic. Let’s get you moving again.
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