If you have a cat, watch them wake sometime. They don’t hop up like we do. Cats take their time. They stretch, one foot reaching forward, the back leg reaching back. They arch their back, they extend their back, then they go. It’s a smart way to start the day. Once they’re up and moving, they typically have a little play time, running around, getting the blood flowing, another really smart way to start the day. Then they settle back down until they start that whole process over, several times a day. What could that mean for you? It could mean that you stretch, that you get your blow flowing (heart rate up) and then you settle back down, several times a day, just like the other smart predators. So here’s your challenge:
Before getting out of bed, curl your hip bone towards your bottom rib (low back pushes down into your bed) then press the pelvic bowl away from your ribs (low back arches up). Do this 8-10 times, using the abs to make the movement happen. Then try dropping one hip bone down then the other hip down, knees bent, legs still, moving the pelvic bowl side to side. It feels funny at first, but you will feel a stretch across your low back. After releasing your low back, stand up and do 20 squats, right off the side of your bed. Make sure your knees stay behind your toes, engage your core and simply bend your knees, and straighten, pressing up through your heels- 20 times. Your heart rate will go up, but you won’t break sweat. Then start your day. Try doing this 5 times a day, but when you’re at your desk, just do the pelvic bowl rolls standing. You will draw your navel to your spine, feeling your hip bone curl up towards the bottom rib, then release it, press your belly out and feel your low back extend. Do this 10 times and then your 20 squats. If you don’t want to do your pelvic rolls standing, try them sitting, but you’ve got to get up and do the squats.
Doing this simple routine will get you off to a great day. It will release some muscles that might be tight from sleep, and start your metabolism with the increased blood flow created by the squats. We are the smartest animals, we just need to follow our instincts for movement to keep our beautiful bodies healthy.
Have questions? I’d love to hear them. Thanks for reading and have a STRONG day!