30 DAY MOVEMENT RESET CHALLENGE
Humans are designed to move. We need to use our bodies in a variety of ways throughout the day in order to maintain range of motion and function. Prolonged periods of single position activity such as sitting or standing in place creates deficits in our ability to move freely, use our joints effectively and live without pain. Unfortunately many modern jobs and activities require us to frequently be in these less than ideal positions for many hours per day.
30 DAYS TO FREEDOM
This 30 day reset challenge is designed to help you reclaim your function and range of motion in basic human positions and promote joint function and health by restoring what has been lost. I challenge you to complete the following activities every day for the next 30 days.
Do your best to complete ALL the prescribed work EVERY day.
Break the work up into as many small sets as you need to throughout the day.
As time goes on you will find you are able to perform longer sets and complete the work with greater ease and efficiency.
Try to relax in these positions. Remember: These are BASIC positions for humans, try to let the position do its work on you and don't tense up even though it may be uncomfortable at times.
This is HARD WORK. Once you start you will realize these time domains are actually quite substantial. Keep in mind that these positions might be inherently uncomfortable- your hands might hurt from hanging.. Your shins might burn from squatting... Don't get discouraged, just keep doing the work and be consistent.
30 MINUTES: SQUATTING
Squatting is quite possibly the most natural human position there is. Children squat constantly during play and use it as a position of rest. Before chairs, humans used squatting as a resting position. Reclaiming your resting squat position is one of the most valuable and useful pursuits and it will work wonders for your tissue and joint health.
Guidelines: The resting squat is unlike its fitness derived counterpart. Unlike squatting under external load such as with a barbell, there is no wrong way to "rest" in a squat. Don't worry about maintaining an upright posture or "flat/neutral" spine, just let your back round naturally. However, there are two rules to this particular challenge:
1. You must keep your heels on the floor. This will help promote ankle flexibility by not allowing you to "cheat" your way into a low squat.
2. You must squat as low as you possibly can.
7 MINUTES: HANGING
Humans evolved from primates. Primates climb trees. Hundreds of thousands of years of evolution gave us a unique proficiency at hanging and swinging from trees. Hanging is something that has been almost completely lost in modern society even though the benefits to the body are undeniable.
Guidelines: Just remember to relax into the hang and let gravity do the work. For some the most challenging aspect of integrating hanging work into your day is simply finding something to hang from. Don't be afraid to use what you have. Hang from anything and everything: Pull-up bars, door frames, playgrounds, gymnastics rings, rock climbing holds, scaffolding etc.
5 MINUTES: ON YOUR HANDS
A baby crawls before it can walk. Developmentally, crawling and using the hands/arms for movement is part of us from the start. Returning to this vantage point is an incredible way to rehabilitate lost strengths and ranges of motion in the body.
Guidelines: Start easy. Hold a simple plank or a bear crawl position. Do a downward facing dog pose from yoga. As you get more comfortable, you can progress to experimenting with all kinds of hand balancing variations.