[Part 1] Move More Month! Let’s Keep It Simple

This month we are focusing on moving! I know we often speak about getting our body moving, and the reason we do this is because movement is key for the health of our spine and overall wellbeing!
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If you find incorporating movement and exercise into your daily routine hard, then my fun and simple tips this week may just be the thing to help. My best advice is to intentionally move your body daily for at least 30 minutes, whether that is a walk, run, Zumba, you name it, if you enjoy it and it helps to get your heart rate up, do it!

But if you are struggling to find time or motivation and are keen to get started, then here are my top 3 tips you can work on in the comfort of your own home as well as making great use of time! If you already have an exercise routine but want to do a little extra without even carving any extra time in your diary, keep reading too!

Let’s Talk About Time

If you made a list of everything you do in your day, you will see you do certain things exactly the same each day. For many of these tasks, it can be a perfect opportunity to spice things up and incorporate some intentional movement!

1. Brushing your teeth and squat: I imagine most of you brush your teeth daily, at least twice a day. And I am predicting you spend 1-3 minutes each time doing it. So why not use this time to move your body!

• Squat – whilst brushing your teeth, sink down into a squat. You do this by stepping your feet shoulder-width apart with toes pointing slightly out. Drop your hips back as if sitting on the toilet and hold. Brace your core muscles, squeeze your glutes, and avoid slouching. If you are unsure if you are doing this right, use a chair or your toilet as a marker. Repeat this slowly, allowing 5 seconds down, 5 seconds hold, 5 seconds up, or challenge yourself – try and hold it for the length of time you are brushing your teeth! This is an all-round great exercise, particularly helpful to strengthen your core, lower back, and legs.

2. Clench whilst you sit! Sitting really isn’t great for our body, but sometimes it can’t be helped, so why not get those glutes firing! Whether you sit down to drive to work, sit on the bus, sit down at a desk, or sit to watch TV, this could be a great opportunity to fire those glute muscles.

• Strengthen those glutes – Use the time whilst you are sitting to activate your glutes and wake them up. Squeeze your glutes, and then release. Squeeze, and release. Start at 10, see how it feels and build up! Our glutes are powerful muscles, so helping to strengthen them can assist to stabilise your hips and lower back region.

3. Make a cuppa and stretch: How many times a day do you go to the kettle? And when you put the kettle on, how do you use your time? Well, here’s a stretch you could incorporate to help with your posture.

• Stretch those pecs – Most of us could benefit from opening up our chest and pectoral muscles more. These muscles are often tight due to being in a flexed position for long periods of time eg: sitting at a desk, watching TV, gardening etc. So, in a doorway, or against an object such as a refrigerator, lift one arm up and place it vertically on the wall/object, with the elbow of your arm lower than your chest. Step forward so the door arm ends up being pushed behind the body, and rotate the upper body away from the wall so you can feel a stretch at the front of your chest. Hold it for 10-15 seconds, and release. Switch to the other side. And repeat as many times that feel good for you. This stretch is great to help open up your chest, reduce a rounded posture as well as taking some pressure off the shoulder joints.

The above tips may seem simple, but if done consistently each day they will start to make a real impact over time. If any of them cause discomfort whilst doing them, please stop and speak to your chiropractor for guidance at your next visit.

Have a super week.

With love

Sarah