Hello, here are some Bodylogiq movements you can do during lockdown and beyond. Enjoy these mobilisers either standing or sitting, helping you to become more flexible and pain-free. Do them regularly for the best results. Create a new morning routine to start each day afresh. Complete all of the morning mobilisers, head-to-toe, and build up to 10 repetitions of each. Or, if you’re sitting for hours, feeling stiff and not moving enough throughout the day, select which mobiliser suits you to release specific joints. Let’s begin with some techniques for breathing, movement and centred posture.

  • Breathing technique
  • Tighten your stomach slightly
  • Breathe fully into the rib cage
  • Your rib cage is between your shoulders and diaphragm
  • As you breathe deeply, imagine pushing the seams of your top out to the sides
  • Feel the movement in your back and chest too
  • Ensure that your shoulders are relaxed Breathe out
  • You shouldn’t be able to breathe into your stomach as you are contracting these muscles
  • When you are ready start counting the breath in, 1-2-3-4, and breathe out for 1-2-3-4.

This breathing technique, together with a squatting posture, is useful for lifting large, bulky, or heavy objects. Tightening your stomach muscles also helps to protect your back.

Movement is soft, flowing, and rhythmic.

Eventually start to think about how you’re moving. Become aware of your posture and alignment. Start to ask yourself the following questions:

  • What do I want to achieve from this mobiliser?
  • Is my posture appropriate?
  • Am I truly in alignment?
  • What can I feel?

One well executed move is preferable to 10 poorly executed.

Yes, this level of self-awareness takes time, but it keeps you safe and pain-free into the future. It also makes your mobiliser more effective and efficient.

Centred Posture

  • Your head is facing forward
  • Stand evenly with your feet under your hips and your hips under your shoulders
  • Allow your weight to be even through the feet
  • Knees are soft but not locked Contract your stomach gently
  • Tilt your hips so that your tail bone points to the floor
  • Relax your shoulders Lengthen your neck
  • Slide your chin back to bring your ears online with shoulders
  • Think about growing tall. Imagine a cord running between your feet, then up through the body and out of the top of your head
  • It takes practice to be able to stand centred and in balance.
  • Do this little and often to re-educate your body

Pain – If anything causes pain, please stop, and get in touch. I’m here to help. There is a difference between pain and discomfort. Mild discomfort is ok, pain is not.

A calmer way to start your day

Let’s begin by starting at the top and gradually working down to the feet.

NECK

  • Breathe comfortably for you
  • Place your chin to chest then roll your head from side to side.
  • Keep your chin close to your chest throughout.
  • Keep moving from side to side
  • If your neck feels a little ‘crunchy’ don’t worry. I hope that with repetition and time this will change

Centre Posture (see above)

  • Breathe in, breathe out as you
  • Look over your right shoulder
  • Breathe in bring face forward.
  • Breathe out as you Look over your left shoulder
  • Repeat

SHOULDERS

Breathe comfortably for you

Bring your shoulders forward

Take them up toward your ears

Move your shoulders back and squeeze your shoulder blade together

Relax your shoulders down Reverse

SPINE

Centre Posture

  • Fold your arms in front of your chest, take your elbows out to the side. If that feels uncomfortable, bring your hands to opposite shoulders and relax your shoulders
  • Breathe in, breathe out as you twist your shoulders to the right
  • Keep your hips facing forward
  • Breathe in, move back to facing forward,
  • Breathe out as you twist your shoulders to the left
  • Repeat

Centre Posture

  • Breathe in, breathe out as you
  • Lift your left arm out to the side then overhead and side bend to the right
  • Breathe in, as you bring your arm overhead and back to your left side.
  • Breathe out as you lift your right arm out to the side the overhead and side bend to the left
  • Repeat

HIPS and KNEES

Centre Posture

  • If your balance isn’t brilliant, pop your back against a wall for support
  • Breathe comfortably for you
  • Lift your right knee and circle, clockwise then anticlockwise
  • Lift your left knee and circle, clockwise then anticlockwise

NECK, BACK and LEGS

Centre Posture

  • Breathe in, take your arms forward and overhead
  • Breath out, bring your arms down and to your sides
  • Breath in, as you bring your chin to chest and roll down, allowing hands to reach wherever they can without forcing or bouncing
  • Relax the neck and spine, allow the body to flop forward
  • Make a mental note of how far you can reach – eg. hips, thighs, knees, feet, and notice when this changes
  • Breath in, gently uncurl up, bringing your arms forward and overhead
  • Continue and repeat
  • If you try this movement seated, lengthen your legs and runs you hand down the front of your legs

ANKLES and FEET

Centre Posture

  • Breathe in,
  • Breathe out as you bring yourself on to the balls of your feet
  • Breathe in as you bring your heels to the ground
  • Repeat

Build up gradually.

Start with mastering the mobilisers then add in the breathing technique.

Compare this to learning a foreign language. You wouldn’t learn a new language overnight; learning a new skill takes your input.

It will take time to undo the effects of poor posture and movement, but I hope you enjoy doing these mobilisers and start to feel the benefits very soon.

My online clinic is open if you need any other help.

Click here to book yourself in my diary and let’s have a chat to find out how I can help you. Look after yourself and enjoy your day, Karen x

CONTACT PHONE: 07917 410770

WEBSITE: www.karenchappell.org

EMAIL: karen@karenchappell.org

Photo by Ursula Kelly @ Studio Softbox-3047