Ginger Daniels Movement Specialist
Wow Los Angeles! It is cold outside! It was 37 degrees at our house this morning! And the rest of the country?? I know NYC is cold too! AND the rain is coming TONIGHT!
I don't know about you, but staying in that cozy bed longer and maybe skipping the workout sure feels good! Wait, did I just actually say that?? Ok, time to get your body moving in spite of the weather!
The best way to motivate is to start with a couple of simple exercises just as you get up. And as you'll see in the picture above, if you have furry friends to help you, even better!
Now I wrote a whole book on this...
BUT here is yet another way to get moving, especially for those of you that feel cold in your joints...AND are having difficulties not becoming a total winter couch potato!
You can do this at any time in front of the tv or at your desk too!
First, you are going to sit on the edge of your bed and put your feet flat on the ground, toes pointing forward at a hips distance apart. Inhale and pull your belly button in and lengthen up through the crown of your head so that your spine is long. Now, exhale and curl your chin to your chest, rolling your torso all the way down to touch your finger tips to the floor. Inhale and pull your chest forward into a flat back while gazing out in front of you, exhale and round your spine back in. Then roll up. Sound familiar? This is what you do standing in a yoga class. Repeat this about 5 times, paying attention to coordinating the length of your breath to time out with your movement. Spinal mobility and flexibility is vital to keeping your body healthy and strong.
Second, you are going to sit up tall and without shifting back or sideways, and without collapsing your spine, straighten one leg out in front of you with a flexed foot and hold the leg there for 4 full breath cycles. YOU MUST ENGAGE YOUR CORE muscles to execute this movement. Pull your pelvic floor muscles in and up, zip your belly button in and up, and do not elevate your shoulders. Keep reaching down towards the floor with your fingers. Lift the leg as high as you can without changing your posture. Switch legs and repeat this two times.
Finally, with a straight spine, reach your arms overhead and shrug your shoulders up to your ears and back down, inhaling up, exhaling on the way down one time, then reach your arms out to both sides with the palms facing forward inhaling, and then as you exhale, curve your arms in so that your fingers touch each other without changing your spine and pull your belly button in tight as you exhale. Repeat 5 times.
Now read my book from the above link. :) It's short and direct...it really helps you to begin your day. I realize now it is not just a 15 minute workout with these new additions, BUT maybe this short spinal wakeup/core engagement stretch will get you motivated!
AND for those of you who want MORE... Check this out:
AND for those who have not tried my 20 minute workout, clink the link below:
REMEMBER: Honor yourself. If something does not feel right, whether it is a relationship (love or friendship), a job, or a living situation do not be afraid to make changes that will help you to honor YOU. Is it scary? Hell yes...but it IS worth it. I left my husband without anything but my cats in hand. Now I have created the life I have always wanted. We may only get one shot at this life so let's make it count.
Move Your Body, Love Your Soul,
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