Call it yoga, muscle activation, mobility, or something else you prefer, this is an easy to implement routine to jumpstart your body. You can utilize this routine in the video below, pieces of it or add to it. A brief yoga flow goes great each morning to awaken the body, periodically throughout the day to battle long bouts of sitting, before and after workouts and as an evening cool down to relax and refresh the body. If you’ve been curious about the benefits of a simple yoga routine to activate the body, read below!
…but what is yoga?
The practice of yoga is always unique to each person. Everyone is on their own journey, has their own needs and personal goals. At Apex Performance Wellness & Rehab, we love yoga and the wide range of benefits it provides, both physical and mental. While the experience in a dedicated yoga studio or class provides a one-of-a-kind feeling, this post is going to discuss a quick yoga routine (in the video below), what we like about it, and how you can implement it into your daily routine immediately.
Benefits of Movement at Work/School…
A sedentary lifestyle has recently climbed to become the second leading killer in the United States. It is a contributing piece to the number one killer, obesity. With technology advancing, jobs in our country have become more sedentary, at a desk, working at a computer. The simple yoga routine in the video is one way to move the body, from head to toe, and combat these long hours of sitting down. With hours of sitting there are both short and long term repercussions:
- Down regulation of muscles
- Chronic pain development
- Injury risk increase
- Abdominal fat increase
- Blood flow slowing throughout body, especially to brain
…so what can you do?
With this easy routine, you can use a brief 20-90 seconds (or longer) every 30-60 minutes to activate muscles throughout the body. This will keep the body ready for that lunch break or after work exercise of choice, keep you feeling fresh and focused at the desk while burning a few extra calories. There are endless movements you can do at your desk, so if your attire a current injury, or chronic pain inhibits some of these movements, make a modification or reach out to us!
How Can Yoga Benefit Athletes & Active Adults…
Athletes and active adults out there, this routine is great to prepare the body for movement, exercise or competition. In the video is Apex CEO, Jeron Mastrud. During his NFL career, while playing for the Miami Dolphins, he and a list of teammates, along with Miami Heat players, worked with a private yoga instructor, Ingrid Roberts. This was a routine used prior to each workout, in the hotel after long flights for away games, and on “off” days to keep the body moving and minimizing onset soreness. As you can see throughout the video, this routine addresses the entire body with a special emphasis on:
- Core activation
- Hip mobility
- Shoulder stability
- Spinal rotation
- Mental preparation
- Overall blood flow through the body and muscle activation
…but I need something custom…
This is a routine that Jeron prefers, but can easily be modified to meet any athletic, exercise or recovery needs. Yoga is meant to be your own practice, so feel free to add in the movements you need to address weaknesses, improve strengths, or recovery the body. Here are some modifications you can make:
- Adding plank time at beginning or adding it in throughout the yoga flow
- Increasing lunge time or reps to address hip mobility
- Increasing pushups to focus on shoulder stability
- Increase rotational movements, both upper body & lower body to address spine
Sounds Great, But I Need an In-Person Session…
Visit us on social media to see more videos, pictures, and favorite modifications of the Apex Performance Wellness & Rehab staff. If you’d like to learn more in person with a 1-on-1 evaluation, visit our state-of-the-art facility. Let us partner with you in becoming a Champion of Your Body!