It’s the second-most wonderful time of the year: Sunshine! Sweating! Swamp-hair! Summer! It’s easy to get caught up in toning your ‘swim-suit-body’ but instead, think outside the box by tuning in to what your body, mind and spirit really need this summer.
3 (different) things to tone this summer:
1. Your Hip Flexors. Strong hip flexors keep us moving forward in life– running, jogging, walking and having fun– but they get tight from sitting for extended periods of time (cross country road trips, anyone?) and can lead to low back discomfort. “Hip Flexors” is a non-specific term applied to muscles that bring your hip joint into flexion (closing the gap between your thigh and your belly). Taking time to do a few lunges might sound silly (Thanks, Joey) but can be really effective in both strengthening and stretching your ilio-psoas muscle group.
Start in a simple lunge with the back knee down and top of foot flat on the floor. Take your hands to your hips to make sure your hip points are level and even. After 10 inhales, replace your hands to the ground and lift your back knee without tucking your toes. Hold for 5 counts. Lower the knee back down and repeat the sequence twice more. Switch legs and repeat.
2. Your Plantar Fascia.
Two words: sandal season. Not only are we increasing mileage in our running shoes, but we’re also slipping on sandals for quick walks. Sandals host notoriously terrible arch support and easily incite foot pain. Grab a RAD Round or tennis ball and prop it under the middle of your arch. Apply gentle pressure and roll your foot lengthwise on the ball. Also try “pumping” your foot (like you are applying the brakes while driving) with the ball right at the junction of the heel and the arch. This action gets the Achilles’ tendon in there, too.
3. Your Relaxation Response.
In summer, our energetic output increases exponentially– not only are the days longer, but we can’t bear to miss out on any social engagement or chance to travel. Full-on-summer-engagement can leave us feeling frazzled and in need of a good 2 day nap. Instead, use Crocodile Pose to re-boot your energy by calming down your neurological system and toning your Relaxation Response. Relaxation Response describes the effects of the “rest and digest” side of our physiological parasympathetic system. Ideally, we’d like to tap into our Relaxation Response seamlessly so we feel cool, calm, collected and refreshed most of the time. Meditation is a great way to do this; Crocodile Pose is the best, though!
Lie down on your belly, placing your forehead on your hands. Mindfully slow down your breathing and feel your diaphragm strengthen and tone as it presses into the floor with each inhale. Stay this way for 6- 8 minutes and you’ll feel completely refreshed and rejuvenated when you get up– like you’ve just left a Hawaiian spa.
Let me know what you’ve toned. Have a happy, and health summer!