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In just 5 minutes per day (50 seconds per exercise, 10 seconds to transition to the following), you can transform your body image and begin looking and feeling up to a decade younger. Please begin doing the following routine every morning, so you can preset your muscles at the proper length before you begin your day:
Stretch #1:
Pec Major Mobility
Starting Position:
Ending Position:
Place your elbows and hands in front of you, such that your
elbows and hands are touching in a 'prayer-like' position, but with your
elbows at chest-height and hands at forehead height. From this
position, move your arms out to the side by slowly squeezing your
shoulder blades together until your chest is wide open and you feel a
stretch along the entire front of of your chest and abdomen. Return
slowly to the starting position and repeat.
Stretch #2:
Pec Minor Mobility
Starting Position:
Ending Position:
Begin with your elbows straight and arms crossed in front of
you, such that you're squeezing your pecs together and rounding your
shoulders forward. From this position, extend your arms upward and
outward, while depressing your shoulders and retracting your chin into a
double-chin position. You will be in a 'Y-like' position at the top.
Return slowly to the starting position and repeat.
Stretch #3:
Rotator Cuff Tennis Ball Release
Position of tennis ball:
Reduced Tension (Beginner) Position:
Increased Tension (Advanced) Position:
Lie on your back and place the tennis ball just behind your
shoulder, about 2 inches from the outer most point of your arm. From
here, place your arm into the beginner (external rotation) or advanced
(internal rotation) position, and gently rock side to side; gradually
increase the amount of weight you're placing through the tennis ball.
By progressing how much pressure you use, you'll release 'fascia,' which
is what generally prevents you from progressing when doing a standard
'stretching' exercise.
Stretch #4:
Thoracic Air Slides (Thoracic Extension)
Starting Position:
Ending Position:
Start with your elbows at your sides, hands up, chest big, and
shoulders back. From here, slowly raise your arms into the air, while
keeping your shoulders down and preventing them from hiking. Also, be
sure not to lose your core, in that you'll want to maintain a light
abdominal contraction that prevents your low back from bending. The end
position of this exercise is determined by the maximum height you can
raise your arms without either of your shoulders shrugging upward.
After reaching the top, return to the starting position and repeat.
Stretch #5:
Femoral Triangle Tennis Ball Release (25 seconds right leg, 25 seconds left leg)
Position of tennis ball:
Close-Up:
In the z-sit position, roll the ball about 2 inches or 2
revolutions up from your knee, until you find the soft spot in your leg.
From there, press down and perform gentle revolutions of the tennis
ball until you find the sensitive area; focus on increasing pressure
slowly but surely, as you progress through this exercise.
By gradually increasing pressure with this exercise, you'll release
'fascia,' which is like the encasement for muscles, organs, and other
areas of your body.
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