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Personal Training in Clarks Summit - LUX Personal Training

by Libby Aneskewich

Why does your body need movement? 

Getting in the habit of moving every day helps your joints, energy levels, and overall fitness level.

How can you make it easier for yourself to get into that habit? Try natural movements, which are the opposite of the contrived, isolated, and repetitive activities that many of us are used to seeing in the gym.



Deep Breathing
Yes, it is true that you are no newbie to breathing. This is what we do all day, every day, but do you ever stop to practice breathing deeply? Breathing can help improve general fitness by supporting posture, mindfulness, and relaxation. Start thinking of deep breathing as a skill that is worthy of developing. Use your diaphragm to breathe in to not only your chest and belly, but also the sides of your rib cage and the back of your ribs as well. Start your breathing practice by lying on your back. Once you master this position, you can begin trying seated, squatting, or various ground positions.


Deep Squats
The deep squat has many practical applications for humans as it was a position commonly used for resting and eating. If you can’t sit comfortably in a deep squat position, this is something worth spending some time working toward. Not only is this position used during several ground based movements but it also helps to improve posture, hip and ankle mobility, as well as aid in digestion. In some cases, adding a deep squat in your daily routine may help to reduce low back pain. Once you can sit comfortably in the deep squat position, you can begin adjusting how close or far your feet are from one another to make the squat more challenging. Try adding in some deep breathing while you’re here!


Hanging
Hanging from a bar is something we rarely have to do in a day but the benefits are immeasurable. Hanging on a daily basis can help improve your grip, arm, shoulder, and core strength, improve posture, and increase mobility in the thoracic spine. Hanging is also one of the basic precursors for climbing movements. Find a position to hang that is comfortable for your hands and wrists. Begin by hanging for up to 30 seconds at a time, increasing each hang time gradually. Play around with your grip to challenge yourself as hanging becomes easier.


Ground Work
You have to learn to walk before you can run and crawl before you can walk, right? Getting down on the ground to practice rolling and crawling exercises can help with overall body awareness and transitioning between exercises. Getting down to the ground mimics the important movements we need to master to be able to “get up” from any resting position whether it be from a seat or from the floor. Try crawling forward, backward, and sideways on your hands an knees. A few rolls to your back and sideways should get your heart rate elevated and remind you the importance of these natural movements.



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