General
- Every day 10-15 training, short but regularly (every day)-> build a routine
- Avoid the root causes: e.g. cold, lack of or repetitive motion, stress, lack of magnesium (symptom: strong craving for chocolate)
My daily stretch and strengthening routine (ca. 10-15 minutes):
- 15-25 „good“ situps:
- Lay on the floor/mat, feet flat on the floor
- Hands on temples and elbows pointing outwards
- Keep head and neck long and straight
- Lift the body only up to the lower ribs
- Slowly roll up and down, vertebra by vertebra
- As a counter-movement: gently press your head onto the mat for 10 seconds.
- Remain lying on your back:
- Feet flat on the floor
- Press your lower back into the mat
- Alternately stretch one leg forward, keeping your lower back pressed into the mat; the closer you keep the stretched leg to the floor, the harder it gets
- 15 repetitions per side
- Shoulder bridge:
- Maintain your posture as before, with your feet as close to your butt as possible.
- Tense your stomach slightly.
- Option 1: Lift your pelvis and either hold this position (20-30 seconds) or
- Option 2: lift one leg, keeping your pelvis straight, and hold for 5 seconds, then switch legs (5-8 repetitions) or
- Option 3: Lower your hips and lift them again (2x 20 repetitions).
- Note: Make sure to keep your pelvis as high and straight as possible, while slightly tensing your stomach muscles to avoid arching your back.
- Stretching the hip flexors: Kneel with one leg and lunge forward with the other; straighten your upper body, slightly tensing your abdominal muscles, push your hips forward, and stretch for at least 1 minute; then switch to the other side.
- Medium lunge while standing, supporting yourself with your hands on a wall or sturdy piece of furniture (e.g. heavy table), place your back foot as far back on the floor as possible, keep your upper body upright, tense your core muscles slightly and push your pelvis forward until you feel a stretch in your calf; stretch each calf for at least 1 minute
- “Elephant walk”: Bend forward, supporting yourself with your hands on a step (or large cushion, low table) if necessary, stretch one leg at a time, the other leg can remain slightly bent, hold for 5 seconds and change legs; 20-30 repetitions each side
- Plank/forearm support: keep your body straight for as long as possible, tense your buttocks and core muscles, breathe calmly; a positive effect will already be achieved after 30 seconds
Strength and mobility, with focus on the upper body:
For the past few weeks, I’ve added a new routine to my daily practice: An Instagram reel that went viral – and now, he put it on YouTube as follow-along video.
I really like the routine since one can adjust the effort as needed, slower in the beginning (or on bad days) and fast if you are progressed a bit.