Integrative Movement Institute

Breathing exercises can lower heart rate, blood pressure, and more. You owe to yourself to take just two minutes and spend time taking slow, gently breaths in and out through your nose.

Once you master single-leg drops, progress to moving the arms and legs at the same time.

Master = maintaining optimal alignment, breathing and control.

Placing your feet up on the bench vs the floor:

Reduces stress on the spine
Better aligns your core muscles for activation
Using two weights instead of one:

Helps keep the arms and shoulders in better alignment
Decreases compensations

If you inventoried your daily routine, is there something you do every day that, if you changed it, would change your life? Maybe not immediately, but you can see how over time.

Good sleep hygiene helps keep cortisol low. If you are struggling with sleep, review your pre-sleep routine. Are you preparing to sleep? Decrease screens and activities that keep your mind spinning after your head hits the pillow.

Set your mind before your workout. Slow, gentle breaths to calm the body and mind are a great way to do it.

Keeping self-care simple---take your vitamins:)

Take a two-minute microbreak to take slow, gentle breaths. Just two minutes can allow your body and brain to shift back to clarity and productivity.

Once you can master both legs from the wall while keeping your spine, neck, and shoulders optimally aligned, progress to single-leg drops. The key to success continues to be maintaining optimal alignment, breathing and control.

For the health of your spine and shoulder joint, set up with optimal joint alignment and in a stable position.