June 26 Thrive Movement and Self Care

June 26 Thrive Movement and Self Care

Our thrive movement for the day is the lovely tabata of planks.  A tabata of planks feels so strengthening and elongating. When you are doing the planks feel your body’s tubular strength and how all the different muscles support each other. Focus energy and attention on your gluts and backside and let them do some of the work so it is not all the stomach.  For the tabata, you will try to hold the plank the whole 20 seconds and then rest 10 for one round and do 8 rounds  for a  total of 4 minutes.  You can do whichever form of plank you find the easiest or you can change the plank variations each round, so one plank a the top of the push up, one on the front of elbows, one with the right arm up, one with the left arm up, one with the right leg up, one with the left leg up, one with right arm and left leg up and one with left arm and right leg up.  The variations make for a real challenge.  But just get 8 rounds in and do what works best for you.  Self care activity is a fabulous stretch for your lower back: you lay on your back and bring your knees up toward your chest and then cross your legs at the knees with the right leg on top, let the legs drop towards the right side, letting the weight of your leg add more stretch to the twist of your back. Take a few deep breaths and try to relax into the position, letting gravity pull your legs down. Then pull your legs back up to center and cross the left leg over the right knee and then let your legs fall towards the left side, giving your spine a great twist. Take a few deep breaths and relax into the twist.  Again pull your legs to center and take the left leg off the right and straighten your legs. Twisting the spine is great for the hips, low back and for all the internal organs.  We are made to twist but don’t get enough twisting in our daily lives.  This stretch is especially good after long car or plane rides.