October Workout of the Month: Commit to Daily Self Care
- Justin Grinnell
- Oct 1, 2014
- 2 min read
Taking care of yourself inside and out is a personal responsibility everyone should take seriously. If you don't do it, your body will get mad at you! It’s time to take self-care seriously and move each day!
Although I feel that people should only be working out hard, 3-4 days per week to avoid overtraining and injury, I still think that we need to move each day. Most people have it in their heads that exercising each day is performing a 60-90 minute workout. Moving each day can be much more simple than you would think. If you commit to 10 minutes of movement each day, even on your off-workout days, you will experience some amazing physical and mental benefits. Improved mobility, flexibility, proprioception (body awareness), improved recovery and mental clarity are just some of the amazing benefits when you take the time to move each day.
For the month of October, I am going to challenge you to do something each day. It can be anything that you want. All you need to do is commit to 10 minutes each day to move. It can be Yoga, Pialtes, mobility drills, foam rolling, or even a walk. The goal is to simply move each day.
I am also going to commit to this. I took the State of Fitness 30-day Challenge, so I was forced to move each day. I can tell you from experience that committing to move a little each day provided me with some tremendous benefits. I felt like my body recovered faster from my workouts, my hips and low back felt more mobile after sitting at the computer for an extended period of time, and my mental clarity was always improved after a quick 10-minute movement session.
This month, I am going to focus on a circuit of mobility drills that I will perform each day, no matter what, at any time during the day. Here is the circuit:
Foam Roll or Ball Glutes: 1 minute
Foam Roll or Ball Back: 1 minute
Foam Roll or Ball IT Bands and Quads
Table Top Stretch: 10 reps
Worlds Best Stretch: at least 5 per side
Turkish Get-ups: at least 3 per side
Below are videos of each of the movements:
Foam Rolling
Table Top Stretch
World's Best Stretch
Turkish Get-Up
I am looking forward to see how great I feel by focusing on improving my mobility. Think about what you need to improve upon and commit to doing it 10 minutes each day. You may surprise yourself on how good you feel after you develop this powerful daily habit.
"All human beings should be able to perform basic maintenance on themselves."
-Kelley Starrett
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