Click HERE to Discover these 80
Keto-Friendly and Healthy Slow Cooker Recipes
If you’re feeling stiff from working at a desk all day, take
just 60 seconds to reset your body with this quick routine.
As we all know by now, constant sitting leads to lack of mobility in the hips,
shoulders, and spine.
Luckily,
performing certain mobility exercises can help you to improve your posture, ease pain and stiffness,
and prevent future injuries like throwing out your back.
Getting
your mobility back doesn’t need to take long. In fact, you can do it in just
one minute with the right exercises.
Take
one minute out of your busy day to hack your mobility and reawaken your hips,
spine, and shoulders with these exercises. Perform each of these exercises
back-to-back whenever you’re feeling hunched and stiff, or if you know you have
a long day of sitting ahead of you.
How to Hack Your
Mobility in 1 Minute
Windshield
Wiper with Hip Pop Up | 6 reps
Watch
this video - How to Do
a Windshield Wiper | Ab Workout
Increase circulation to the hips, lower back, shoulders, and
spine with this easy mobility exercise.
1. Begin seated on the
floor or mat, with your knees bent and your feet on the floor.
2. Place your palms down
behind your hips to support you, keeping your shoulders and elbows relaxed.
3. Inhale to lower both
knees to the right. Then, exhale to press into your palms and lift your hips up
towards the sky as high as you can. You should feel a stretch in your hips and
shoulders.
4. Lower your hips down
and bring your knees back to center. Repeat in the other direction.
5. Continue for a total of
six reps.
Down Dog to Cobra | 5
reps
Watch this video - Downward Dog to Cobra (active warm-up)
This exercise improves mobility by lengthening the hamstrings,
opening the hips, shoulders, and chest, and warming the spine.
1. Begin in a high plank
position with your shoulders stacked over your wrists and your hips in line
with your shoulders.
2. Exhale to lift your
hips high, bringing your body into an upside-down V-shape to come into your
down dog. Engage your abs.
3. Take an inhale to come
into cobra by slowly lowering your pelvis to the ground and then lifting your
chest up. Keep your shoulders down and bend your elbows more if your back feels
tight.
4. Exhale to use your abs
to lift back up to down dog. Alternate between down dog and cobra for a total
of five reps.
Squatting
Twists | 6 reps
Watch
this video – Squat
Twist
This exercise quickly increases mobility in your ankles, hips,
thoracic spine, and shoulders.
1. Begin standing with
your feet slightly wider than hip-width distance and your toes pointing
slightly outward.
2. Slowly sit your hips
all the way back and down towards the ground to come into a low squat position.
Bring your palms together in front of your heart and press your thighs open
with your arms.
3. Place your right hand
on your left shin, and inhale to twist your torso to the left. Lift your left
arm straight up and back.
4. Hold for a moment, then
switch sides.
5. Repeat for a total of
six reps.
Thoracic Bridge | 6
reps
Watch
this video – Thoracic
Bridge
Here’s
the perfect remedy to sitting all day. This bridge variation improves your
thoracic and hip mobility while also improving stability in the shoulders and
core.
1. Stay in a low squat
position. Lean back and place your right palm on the ground a couple of feet
behind your right hip, with your fingers facing away from your body.
2. Lean back into your
palm and lift your hips up so that you are in a tripod position. Your knees should be stacked over your ankles
and your shoulder stacked over your wrist.
3. Lift your hip bones up
towards the sky, keeping your right shoulder down and away from your ear. Reach
your left arm across your body to the right for a gentle spinal twist.
4. Lower your hips back
down to the ground, place your left palm down behind you, and switch sides.
5. Repeat for a total of
six reps.
Watch
this video - The
PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)
Written by Kelly
Collins
Author Bio:
Kelly is a certified
Personal Trainer with NASM, a Yoga Alliance Registered Yoga Teacher, and has
her B.S. in Kinesiology from San Diego State University. She is co-owner of
Roaming Yogi Adventures, a yoga and adventure-based retreat. She believes that
having fun and well-rounded exercise is the key to maximizing strength,
flexibility, and mental health.
A lot of people have
gotten results from the Keto diet, and enjoyed the foods that it has to offer.
However, many of the people who are following this diet have a hard time
finding the recipes that they need, especially ones that are quick and easy to
complete.
Fortunately, Kelsey
Ale, noticed this problem, and decided to do something about it. She’s found
that making recipes in a slow cooker gives you meals which are not only
delicious, but also take very little time to make. Mostly you just put a few
simple ingredients in the slow cooker, and let it do the rest.
To find out more, click
on – Keto Slow Cooker Cookbook
