Home practice ideas for regulars
For folk who are after a simple written reference point this might be a good place to start. The patterns represented here are all well worth repeating! Do in front of a mirror where you can and notice the changes, especially between sides, it can be very inspiring. All of Katy Bowman’s books have written programs (with photos) and I especially recommend Dynamic Aging as a great place to start.
3 simple standing ideas - best when taken regularly…..every day! (back of leg, front of leg, shoulders)
Hip hinge into a deep back of leg release
Lunge (our lovely stable lunge, think pelvis, ribs, head and vertical shin)
Chest Opening at Wall
Strong Foundation Standing
Calf Elevators x 6 and Hip Shift Side to Side (can add a Pelvic List )
Calf Stretch 1 (can add a shoulder release like reach back/reach across or a hip hinge)
Calf Stretch 2
Calf Elevators x 6 and Hip Shift Side to Side (Pelvic List option)
Top of Foot Stretch (and Quadricep if you can)
Lunge
Calf Elevators x 6 and Hip Shift Side to Side (Pelvic List again. Could use block this time and add leg swing)
Things you could add to your session:
Repeat the sequence and feel how your form improves every time, especially in Calf Elevators and Hip Shift / Pelvic Lists
Release your knee caps, back up your hips, think about external rotation of your thighs, mind your ribs and your head position too.
Floor Series Hips
Legs on the wall
No. 4 at the wall
Happy Baby at the wall (do 2 sets of the whole series and on the second set to a wide/straight leg groin release here)
Check the motions of your pelvis and ability to pelvic rock in between exercises. Consider a set or 2 of Clam shells in between sets.
Floor Series Shoulders
Chest Opening warm up and twist
Rhomboid Pushups or Reach and Release on your back
Repeat
For a Stronger Sequence:
Rhomboid Pushups
Thoracic Stretch and Back of Wrist Release
Rhomboid Pushups into optional Tricep Pushups
Cross Lateral Thoracic Stretch and / or Thoracic Twist
Rhomboid Pushups into optional Tricep Pushups
Kneeling plank into full plank (shoulder blades broad, ribs lifting away from floor but hips relaxing down - lift your navel though… you’ll know when you’ve got it….your core will tell you)
Rest as needed and try the plank again in the forearm position!
Dynamic Aging by Katy Bowman
Dip into this regularly along with any other Katy books you might own. Check out the Nutritious Movement website where there are many great resources, many of them free. Even if you are thinking, '“oh, I read that book years ago” give it another go. I promise you, it will resonate deeper now. The more we do the actual practices and think about them in the context of our lives the more it all starts to reveal itself in exciting and empowering ways. Thanks for coming along!