Welcome back.
Day three,
The longevity movement challenge.
Your longevity isn't only about how long you live.
It's about how well you move while you're living.
And your joints might matter more to that equation than you think.
In a study that followed over 3,
000 adults for more than a decade,
The people with the stiffest joints in midlife had nearly twice the mortality risk as the people who stayed mobile.
Your range of motion isn't just a party trick.
It's a vital sign.
Today,
We give your mobility some love.
As we move,
Avoid any painful ranges of motion.
Gentle discomfort from stretching is absolutely normal.
Sharp pain is not.
Okay,
Let's get started.
Alright team,
So set yourself up a little wider than hip distance with your feet.
And we're gonna put a little bend in our knees and we're just gonna let ourselves lean forwards.
Now you can grab onto your shins to do this,
Ankles or big toes,
Depending on how flexible you're feeling.
We're not really trying to stretch the back here.
We're looking to work mostly into the hips.
So we start with this long spine position,
And then we're just gonna bend the knees and sink the hips a little.
So straighten.
And bend.
Inhale.
And exhale.
Ooh,
That feels good.
That's it.
So not going too deep,
Too fast.
You can think of this just as a.
.
.
Slow and steady massage into these big joints and tissues.
Let's take three more.
Iterations moving towards straight legs and moving towards a squat.
Just letting the breath move,
Letting it feel good.
All right coming down from there you can use the hands to come all the way down out of your squat and we're going to set ourselves up again here with kind of a wide stance so I would say almost twice the distance between your hips.
And you can check in here.
So arms go back behind us.
You windshield wiper your knees to one side.
You should end up with a sort of 90 degree bend in one leg,
A 90 degree bend in the other.
Come back to center.
Windshield wiper to the other side.
And then just do that again.
Coming to that original side,
Adjust as needed here.
And what we're going to do is we're going to work on opening primarily this bottom hip.
So I want you to begin by reaching across the body.
And then drawing back with that elbow.
Reaching across.
And drawing back.
I've got this hand here to kind of support my body a little bit as I reach.
And again,
We're just gonna progressively move deeper.
What I wanna think about is this top hip closing.
In and I should feel a progressive stretch into that bottom hip.
Let's just take two or three more iterations here,
Extending further,
Coming closer to the ground,
Deepening the stretch,
And then we'll hold here.
For a couple of breaths.
So as you come in,
Just find a place that's comfortable,
Extend.
Let the head bow down towards the floor.
And then press your way back up.
And maybe with no hands,
Alternating to the other side.
Setting yourself up,
Adjust the feet as you need.
You've got a hand on the floor here if you need it.
And then we're just going to begin to Saw.
Like,
The most interesting thing about this was the sensations in your body,
Particularly the hips that you're on.
So finding a nice,
Long,
Rhythmic movement where you're exploring and allowing the movement to be helpful,
To be healing,
To be supportive to your body.
Let's take a couple more.
Focusing on this closing of the hip like your right hip we're looking to swing over and down towards the ground.
And this next one,
Just find some length and pause and let yourself hold the pose for a moment.
Relax as much as you can.
Let the breath lengthen out.
And easing your way back out,
Coming back to center.
Okay,
So we're going to work into the soles of the feet Coming on to all fours,
Set yourself up.
Knees come together to touch,
Your toes curl under.
And two options here,
You can bring yourself into this sort of position.
You might already feel a stretch in the bottoms of the feet,
And this might be enough.
But if you can,
Give a little bit of weight to your heels.
I'm going to sit back onto the feet.
Then we take the arms out,
We turn the palms to face back,
Thumbs down.
Take the palms to the back of the low back here,
Stack them.
And then take a nice deep breath in.
And a breath out.
Now with your next breath in,
Lift the chest,
Look up.
And exhale round.
So my gaze rolls up,
My chest lifts up,
My elbows press back.
And then my gaze rolls down,
My shoulders roll forwards,
Elbows forwards.
Inhaling.
All right.
Exhaling round Let's take three more.
Last one,
Full arch,
Heart lift.
And exhale to center.
Good.
Shake the hands out,
Bring the weight forward,
Give your feet a little tap.
Now,
Option here,
Knees together,
Ankles together,
To sit back onto the ankles.
Again,
You have an opportunity to be up if that's a bit too much for the heels,
But if you can,
We're just sitting back onto the heels.
And this time the arms reach out.
And they come to stack right behind the head.
And then here,
Inhaling,
Heart lifts,
Elbows back.
Exhaling,
Rounds.
Elbows together.
Breath in,
Arch.
Breath out rounds.
I'm just looking for range of motion,
Particularly between the shoulder blades.
Waking up the thoracic spine.
Last one,
Inhale lift.
And exhale release.
Ah,
Coming to a comfortable seat and just taking a breath.
Okay team,
Notice how you feel.
Hopefully a little looser,
A little more embodied.
And ready for your day.
If you want more mobility.
Spend a few minutes today sitting on the floor.
While reading,
Talking,
Or writing an email.
Choose different sitting positions that mobilize your hips in different ways.
Whatever you ask your body to do will become easy,
Including all of this.
Tomorrow we'll discover how movement can slow biological aging.
We'll see you there.
