Foundational MSTF Exercises - WALL SIT 1. Find a vertical surface you can lean against (e.g., a wall). Place your feet shoulder width apart and about a foot or so away from the wall. Make sure your feet won’t slide on the floor. You can do it barefoot or wear shoes with a good grip. 2. Take a moment to become fully present, then lean against the support so that your entire torso is pressed firmly against it, and then lower your body so your knees are at an angle of about 90 degrees. Keep your shoulders relaxed, and breathe continuously. 3. Hold this position for as long as you can, until your legs can’t hold you any more and you simply collapse onto the floor. 4. Note how long you held the Wall Sit for and try holding it a little longer the next time. 5. As you get stronger, you can make the exercise more challenging by lowering your body another inch or so, and holding it there. Foundational MSTF Exercises - CORE PLANK 1. Get in the plank position. You can choose either the standard push-up position, with your hands on the floor and arms straight, or you can place your elbows on the floor. In either case, your body should resemble a plank. Visualize a straight line running from your ankles through your knees, hips, back, and shoulders. 2. Allowing yourself to be fully present, hold that position without arching your lower back or lifting your hips, keeping your abs tight. Keep breathing, with your face relaxed. 3. Maintain the plank for as long as you can, until you can no longer sustain your form and you simply collapse to the floor. 4. Note how long you held the plank, and try holding it a little longer the next time. Foundational MSTF Exercises - HIP THRUST 1. Lie on the floor and put your feet on a stable surface around the height of a coffee table or a chair. Your knees should be at about 90 degrees. Take a moment to become fully present. 2. Keeping your arms on the floor, beside the torso, start lifting your hips towards the ceiling until they can’t go any higher. At the top of the ROM (range of motion), squeeze the gluteus and hold for half a second. 3. Then lower the hips smoothly and slowly, but do not let them touch the floor. Keep a gap of an inch or so between the hips and the floor. Pause for half a second, breathing continuously, remaining present. 4. Once you are barely able to raise your hips while maintaining good form, do a static hold for about 30 seconds at the top of the ROM, while squeezing your gluteus as hard as possible. Then gradually lower your hips to the floor. 5. To make this exercise more challenging, you can place a weight around your hip area.
✔ Author(s): Philip Shepherd,Andrei Yakovenko,Doug M. McGuff M.D
✔ Title: Deep Fitness: The Mindful, Science-Based Strength-Training Method to Transform Your Well-Being in Just 30 Minutes a Week
✔ Rating : 4.3 out of 5 base on (90 reviews)
✔ ISBN-10: 1623176670
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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