Welcome to this eight-week video series brought to you exclusively by Whole Life Challenge in partnership with MovNat. Each week, coach Danny Clark will teach you new movements designed to increase your mobility. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.
Strength, mobility, power, and speed are all qualities innate to human beings – assuming we practice movements that are natural to humans. MovNat is a method designed to restore your ability to move naturally. In fact, that’s what “MovNat” stands for. So let’s take a break from all the trappings of modern life and get back to some basics.
In this series, we’re going to focus on ground-based movements that will build your mobility. Each week we’ll build onto what you’ve learned, so by the end, you’ll have a whole repertoire of movements you can practice. And if you practice these movements regularly, they will also build body awareness, stability, strength, and awareness of your environment. Plus, you might just have some fun.
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If you are brand-new to any kind of movement practice, don’t worry – these movements are scalable to all fitness levels and body types and I’ll show you how to do that in each video. No matter what “shape” you’re in, you may be surprised at what is difficult and what comes easily. The important thing is to listen to your body and back off if something doesn’t feel right.
MovNat 10-Minute Mobility Practice: Week 1
To begin, we’re going to work on lying, basic reaching, and side rolling. And, very importantly, we’re also going to remember to breathe. Here’s the sequence:
- Breathing — 10 breaths
- Lying with reaching — 5 breaths
- Side rolling — 2 slow rolls each direction
- Finish with breathing in lying position — 10 breaths
It may not take you ten minute to work through this sequence. That’s fine! I typically tell all my new clients to practice for five minutes in the morning and five minutes in the evening. This kind of movement is both a great way to energize yourself at the start of the day and unwind yourself for a good night’s sleep at the other end.