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7 days ago2 min read

Day 5 of 12 Days of Movement

🌟 Day 5 of 12 Days of Movement: Squats for Strength and Warm-Up! 🌟


Today’s movement is all about squats—a powerhouse exercise that activates multiple muscle groups, gets your heart rate up, and warms up your entire body! Squats aren’t just for the legs; they work your core, glutes, and even your back muscles, making them a fantastic way to build strength and stability. 🏋️‍♀️


✨ Here’s your goal: Try 10 squats today!


Here’s how to get the most out of each squat:


1️⃣ Start with Your Feet Right: Stand with feet about hip-width apart.


2️⃣ Engage Your Core: Take a deep breath in, then gently brace your core like you’re getting ready for a big lift. This helps keep your spine stable and supported throughout the movement.


3️⃣ Sit Back and Down: As you inhale, bend your knees and sit your hips back as if lowering into a chair. Keep your weight in your heels and chest lifted, avoiding the urge to tip forward. Aim to lower until your thighs are as parallel to the floor as possible. 💪


4️⃣ Press Up Strongly: Push through your heels to return to standing, squeezing your glutes at the top. Exhale as you rise to complete the move with power and control.


Bonus Tip: Want an extra challenge? Try holding a lightweight or add a pulse at the bottom of each squat! But remember, form is key—make sure you’re squatting with control to avoid any strain on your knees or back.


✅ Did You Know? Squats help improve your balance, mobility, and posture, all while toning your legs and glutes. Plus, they’re a great way to get your body warm and ready for any activity!


Try 10 squats today to feel the power of movement! If you can try to build it up to 10 squats for every hour you are awake. Every day of practice brings you closer to a stronger, healthier body. 🌈


Follow me for more tips and daily exercises to keep you moving and feeling great! 🌟👣





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Dec 162 min read

Day 4 of 12 Days of Movement

🌟 Day 4 of 12 Days of Movement: Hamstring Stretch for Flexibility and Back Health! 🌟


Today, we’re giving those hamstrings some gentle stretching love with a lying-down hamstring stretch! Did you know that tight hamstrings can actually lead to lower back discomfort? Stretching them out can help relieve tension, improve flexibility, and support a healthy spine. 🧘🏻‍♀️


✨ Here’s your goal: Try 5 stretches on each leg today!


Here’s how to do it:


1️⃣ Lie Down Comfortably: Start by lying on your back on a mat or soft surface. Relax your shoulders.


2️⃣ Bend & Stretch One Leg: Gently bend one knee toward your chest, then extend your leg up toward the ceiling, reaching it as straight as you can. Try to feel a gentle stretch in the back of your thigh. Flex your foot to deepen the stretch. 🌈


3️⃣ Hold & Release: Hold for a few seconds, then bring your knee back toward your chest before stretching it back up. Repeat this bending and stretching motion for 5 reps on each side, breathing deeply as you go.


4️⃣ Switch Legs: Repeat the same sequence on your other leg.


✅ Challenge Tip: For an added stretch, lightly hold the back of your thigh or calf for support. But remember, only go as far as feels comfortable—this should feel like a nice release, not a strain!


This stretch is perfect for gently opening up those tight hamstrings and supporting lower back health. Let’s keep moving towards more flexibility and comfort each day!


Follow me for more tips and daily exercises to stay active and balanced this season! 🌟👣




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Dec 152 min read

Day 3 of 12 Days of Movement

🌟 Day 3 of 12 Days of Movement: Roll Down for Spinal Mobility! 🌟


Today’s focus is all about spine mobility with one of my favorite moves: the Roll Down. This exercise not only helps release tension but also stretches and strengthens your back, giving your whole body a reset. It’s a simple yet powerful way to boost flexibility and feel lighter in your movements. 🧘🏻‍♀️


✨ Here’s your goal: Try 2 Roll Downs today!


Here’s how to get the most out of it:


1️⃣ Stand Tall & Relaxed: Start with feet hip-width apart, knees soft, arms by your sides, and shoulders relaxed. Take a deep breath in to center yourself. 🌬️


2️⃣ Slowly Roll Down: As you exhale, gently drop your chin toward your chest and begin to roll down one vertebra at a time. Imagine your spine unraveling like a string of pearls. Let your arms hang heavy as you move down.


3️⃣ Feel the Stretch: Keep rolling down slowly until your hands reach as close to the floor as comfortable. Don’t force it! This is about feeling a gentle stretch, not reaching a certain point. You should feel a nice release through your back and hamstrings. 🌈


4️⃣ Roll Back Up Slowly: When you’re ready to come up, slowly roll back up, letting each vertebra stack one on top of the other until you’re standing tall again. Take a deep breath at the top and notice how much lighter and looser your spine feels!


Challenge Tip: Try to keep each roll down as smooth and controlled as possible. Let this be a moment to check in with your body and release any tension that might be hiding in your neck, shoulders, or lower back. 🌟


Doing this twice today will give your spine the love it needs to stay flexible and mobile. Consistent practice like this can lead to a happier, healthier back over time!


Follow me for more daily tips and exercises on our journey to a more active, balanced you! 🌟👟





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