Blog - The Curious Mover
Get on UP with a breakDOWN: Part 2
Hopefully for the last two weeks, you have been practicing your get up movement without weight. Good form and understanding of each step is very important, as well as having the basic required strength acquired before you load it up. If you have been so diligent as to practice your get up as a January goal, your next step is here. You have earned the right to load it with weight. This creates a whole different strategy of work but you want to heed some precautions mentioned below.
Get on UP with a breakDOWN: The Turkish Get Up
I have chosen one of my go to full body exercises that works everything, The Turkish Get Up. Not only does this exercise work the whole body, but it’s valuable for a functional reason. It will keep you mobile and strong to get up from and down to the floor. That action is lifesaving. Ironically and unfortunately, that movement tends to be avoided as we get older. We will lose it if we don’t use it, and it is important at any age to be able to get off of the floor. Gravity is a constant companion during our lifetime, and it doesn’t discriminate, so we can fall at any age.
Side Plank, Side Bend, Star
I was surprised by how much these simple exercises worked. Why the surprise? I think of strengthening the lateral body by standing upright and lunging to the side as more functional, relating ground force to gravity. But these were on a mat sitting sideways and what do “rising clams” have to do with functionality?
Hips Don’t Lie #3
For the final installment of hip mobility and strength, we work primarily in the transverse plane. This first video took you mostly through the sagittal plane. The second video took you into the frontal plane. This video is the rotational plane in which we need movement as well. More on that later.
Hips Don’t Lie #2
This version we are working the hip in parallel and external rotation in the frontal plane. It will also challenge balance, whole body connection, and foot flexibility and stability. I also think we need to move our pelvis around our hips more, thus the sexy, yet important second exercise. There is an over emphasis on pelvic stabilization exercises these days, and not enough mobility. I say “Free the Pelvis!”
Hips Don’t Lie
Gluts. The booty. Everyone wants to do exercises for them. But in my over 2 decade career and practice in this field, I am finding essentially the gluts need to train in “load” phase. What is load?