Kia Ora warriors !!!

WEEK 6 IS ON with new dynamic stretches for the arms and shoulders.

Last week we saw together :

Week 5: Arm Yoga – static stretches for the shoulders and arms.

And this week we will practice dynamic stretches for the shoulders and arms.

Before we present this week’s exercises, we want to talk about a subject that affects almost all of us: sedentary lifestyles.

What is a sedentary lifestyle?

A sedentary lifestyle is a daily lifestyle that includes little physical exercise, which can lead to health problems. The way we live in modern cities increases the likelihood of this habit. Everything around us is designed to save time and avoid strenuous physical exertion, and people are more engaged in mental than physical activities.

The more frequent consequences of a sedentary lifestyle are :

• Tendency to obesity and weakening of bones.
• Immediate fatigue in the face of any activity requiring physical effort.
• Storage of cholesterol in the arteries and veins.
• Digestive problems. Neck and back problems that cause frequent pain.
• Propensity to muscle tears. General fatigue and stress.

Sedentary people do not usually recognize that they are sedentary until the consequences for their health become apparent.

We decided to start this week with this topic to highlight the fact that, while physical activity outside our work environment is very supportive, the questions we can ask ourselves are:

• Do you use your car to get to a few blocks from your home?
• Do you take the elevator to get to the first floor?
• Do you move around the office, sitting on your working chair instead of standing up?

This is another habit change we suggest you make when you become aware of it. Cycling, walking, climbing stairs and other similar activities help combat sedentary lifestyles.

A sedentary lifestyle is closely related to correct posture, due to lack of movement and weakening of the body through lack of use.

If you are an active follower of our blog, you already know that we prefer prevention whenever possible and avoid getting to the point where we need a cure.

To prevent pain, try to notice the posture you adopt during your day. When you see that your posture is not correct (as we did in last month’s article), try to correct it. By doing this regularly, your body will adapt to the habit of good posture.

Trying to move in every situation of the day is an ideal combination, which allows us to exercise outside our work environment, but also to take care of our posture when we are not exercising.

Regular exercise helps to increase your energy, as we saw last week. Although this practice produces fatigue at the time, a few days later, when supercompensation occurs, we feel fit and with more energy.

The mind plays a very important role in our good health. Let’s briefly discover together the role of the mind and the relationship between body and mind by tackling the subject of stress.

The relationship: body and mind

Psychological stress can increase vulnerability to a number of diseases. This is where activities such as yoga play an important role. As we discussed last week, yoga is not just a physical discipline. Next week, when we continue with restorative yoga, we will expand on this theme of yoga as a tool to reduce stress.

This week’s exercises:

Last week we worked on stretching the shoulders from different angles. As we did in the second week of the September challenge, this week we propose to perform these movements in a dynamic and controlled way to generate blood circulation.

We have added a few exercises to this week’s exercise families.

NEW: You have the possibility to do COMBO exercises.

• Try to do at least 5 minutes a day,

The exercises are divided into families.

We are working with 3 families of stretches this week:

• Standing
• Sitting on a chair
• Sitting on the floor

The aim of this week is to add these new exercises to your agenda. Don’t forget you can find the exercises on your tracker for the week, as well as in the reel on our Instagram page.

A reminder of how it works:

• I start my timer (if time catches up with you).
• Do the exercises using the PDF, which you can print out and put on your fridge, for example.
• Do the exercises for at least 5 minutes.
• Fill in your tracker with your score of the day!

This last step seems unimportant, but it is our little quantifiable guide to what we do and how often we do it. It’s like collecting points in a video game every time we stop to do the exercises. It’s very satisfying to get to the end of the week and see what we’ve done.

In the same way that it is our inner voice that complains that we are not achieving the goals we have set for ourselves. If we hear this little voice, the solution is: do our exercises and be diligent so that we don’t feel the same way next week.

Acro-Wine