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Human beings are amazingly adaptable to the stresses and strain placed upon them by their
environment. Good examples of this can be seen in the transformation of an athlete’s body
when training for sport. An elite marathoner is lean and muscular while a sprinter has large
powerful muscles. This is the result of the consistent training stresses that they place on their
bodies in order to produce the desired change. All physiological systems are governed by this
principle. Unfortunately, it works in the opposite direction as well. When stress is removed
the body responds by getting weaker or losing capabilities that it previously had. This is the
In today's economy, many of us spend our day sedentary. Either typing away on a computer
or sitting in endless meetings. This offers very little variety of movement to keep our joints
and muscles capable. You may have noticed that your hamstrings are tight, hip flexors are
short and your spine has stiffened over time. This is your body adapting to the long hours of
The key to making any physical improvement is to harness the power of consistent training to
your advantage. It does not take much time each day, but you must consistently signal to your
body that you need your full range of motion for it to make the desired changes.
In 6 minutes a day, the average person can greatly improve their body's functional range of
motion.
Move into the downward dog position, hold for 1 second and drop into the Cobra, hold
for one second.This movement pattern will help to improve spinal extension and ankle
mobility while improving hamstring and hip flexor length helping to balance the hours
of sitting at a computer.
The Spiderman Stretch - 10 times per side
Sink deep into this position until you feel a stretch on the glute region of your front leg
and the thigh of your back leg. Rotate your shoulders toward the front knee while
reaching to the ceiling, hold for 1 second and return your hands to the start position.
This movement will improve hip, ankle and knee and thoracic spine joint mobility while
Shoulder blades stay in contact with the ground and the leg crosses over the body to try
to touch the ground on the opposite side - hold for 2 seconds and return to the start
position.
This movement further improves spinal mobility as well as increasing length in hip,
as well as shoulder elevation range of motion. It is also a nice relaxing way to end your
routine!
You will feel great after this routine. But remember, you will need to do it consistently every
day to see the results you want. There are no shortcuts when it comes to human physiology.
If you are having pain, or more difficulty restoring movement to your joints than you feel is
normal, book an appointment with a Physiotherapist. They are experts in human movement
and function and they will be able to customize a program to exactly your needs.