Your daily routine for personal progressionDec 17, 2021
When it comes to feeling comfortable in your own skin, your daily routine matters. Your posture, flexibility and range of motion (or mobility) are all important components of a healthy, happy body.
However, daily lifestyle habits can cause muscle tension or fatigue, back pain and alignment issues because we spend so much time sitting hunched over our computers and smartphones, carrying heavy bags incorrectly – and driving for long periods of time, all while forgetting to breathe, which can lead to a build up of tension in the body.
We also run the risk of carrying poor posture or muscle imbalances into the sports we do without sorting out the source or root of the problem. For instance, carrying a heavy bag repeatedly on one shoulder can result in uneven pressure on one side of the pelvic joint and sitting at a desk for long periods of time can put strain on the neck, shoulders and spine.
Whether you’re a runner, cyclist, swimmer or triathlete – practicing a few daily breathing and mobility exercises, along with meditation to lower general stress can go a long way towards correcting these issues. The good news is, you don’t have to spend hours doing this, it just takes a few minutes a day. I’ve suggested a morning mobility routine, daily routine and ongoing routine below to help you stay strong and balanced – both mentally and physically.
ALSO SEE: How to release upper body tension
Morning mobility routine
As you wake, spend a few minutes on this routine before your day begins. It’ll make the world of difference to your mind and body. If you’re generally rushing in the mornings, try to wake up 20 minutes earlier to start your day from a place of calm.
- Start with a breathing reset or meditation for 5-10 minutes (15 minutes per day is ideal). Sleep can sometimes make you feel a little out of sorts. Morning breathing is a great way to reconnect with yourself before the day gets going.
- Spend a few minutes writing in a journal. Here’s a great guide on how to start if you haven’t tried it before.
- Before you head out the door, wake up your muscles and get the blood flowing with a quick pre-workout mobility routine for 5-10 minutes.
- Work on one appropriate run cue per week. Not sure what I mean by running cues? Sign up to my 10 Running Cues Program for a weekly guide to help you transform your running.
- Practice calm breathing before bed
- Nose breathe (sleep and nose breathe if possible)
Total time: 5-10 minutes
Your daily mobility routine
These moves are ideal for releasing tension in the body and creating space if there’s been tightness or restrictions. Ideally you want to find a few minutes a day to practice these moves. Make it part of your daily routine like brushing your teeth or having a shower.
- Round and arch while syncing your breathing
- Work on achieving soft synchronous hips
- When in doubt breathe out
- Practice nose breathing. It’s a big plus if you nose breath when you sleep. Click here to read my in-depth blog on nasal breathing.
Total time per day: 5 minutes
For ongoing progression
- Intent is everything. Wake up and say a prayer of gratitude. Acknowledge that your life is the result of your thoughts words, deeds and intent. Take responsibility and ownership of your life.
- Do anonymous works of greater good
- Practice 15 to 20 minutes of movement and mobility exercises with breathing every day. Check my YouTube channel or blog for specific mobility moves.
- Then, opt for 15 to 20 minutes of breathing reset exercises or meditation
- Spend time writing in your journal
- Always do a pre-exercise warm up and curate your intent before running. It’s never a good idea to carry tension or anger into your runs as this will restrict breathing and movement.
- Try a post-run decompress such as the Penguin exercise.
- If you have the time, walk for around six hours per week. this is ideal for creativity, insight and to ground your nervous system and physiology
- Read or listen to an audiobook once a month.
- Practice nasal breathing as often as possible.
- Practice gratitude before you sleep and make sure to calm the nervous system.
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