Remember those childhood days when you challenged yourself, attempting to stand without using your hands, or leaping like your favorite superhero, or even busting out the wave dance move? Did you realize that these 3 moves can actually make your life easier? This article sheds light on how these exercises can prove beneficial to you. And if you find these actions challenging to perform, don’t worry – we’ve included brief routines to assist you in mastering them!
What you will learn in this article:
Skill 1: The ability to stand up without your hands
The first of the 3 moves that will make your life easier is tha ability to stand up without hands. Because it is great for flexibility, balance, coordination, and of course: strength in relation to your body weight. There are different ways to stand up without using your hands, some are a bit easier while others can be pretty challenging.
Crossed Leg Stand Up
Kneeling Stand Up
Butterfly Stand Up
Backward Stan Up
Pistol Stan Up
Skill 2: Ability to land softly after a jump
Next we have the ability to Land softly after a jump or when dropping down from a considerable height. This ability is key for longevity in ankle and knee health and makes a huge difference between failure and success not only in various sports, but also in everyday life scenarios.
To do it right try to land softly like a cat to absorb the impact on your joints. To make this work do not land flat-footed, but instead let your calves act as stabilizers and land with the balls of your feet. If you can’t do this by now, just start practicing small or little jumps and increase the height step by step. It can also help to practice on softer surfaces first because they’ll help to absorb the impact a bit more.
Skill 3: Ability to move and stabilize your spine
Last we have the ability to move and stabilize your spine. It helps with your posture, prevents yourself from back pain, and makes your spine mobile and stable at the same time. A well trained spine is able to adjust to different tasks, different movements and different situations and with that reduce the risk of injuries drastically.
How to learn to stand up without hands
All rights guys, now it’s your turn to try these moves yourself. Are you able to do them all or do you struggle with some of them? If the latter is the case, we suggest improving your mobility and flexibility especially in your hips.
Assisted Deep Squat
Another great exercise that combines hip but also ankle mobility is the assisted deep squat or deep squat rocks. Just hold yourself onto an object like a door frame and go as deep as possible. From there you pull yourself forward as much as you can while maintaining the proper squat position. Of course we included these and also other mobility exercises for all parts of your body in our Mobility 2.0 Program. Just head over to calimove.com and start today!
How to practice spinal mobility
Spinal mobility and stability can be practiced with different movements for different directions.
A good beginner exercise is the cat cow because it’s focused more on coordination and requires very little strength.
Another good coordination focused exercise are spinal waves but they require a bit more experience and body awareness.
How to practice spinal stabilization
To work on your spinal rotation we suggest the quadruped reach and torso rotations. When it comes to exercises that focus more on strength and spinal stabilization we suggest:
Watch the video to learn more about these 3 moves to make your life easier
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