10 Mins for Your Mind (Activity + Movement))

Hey, Theresa Byrne, Master T here, and if you are in a place where you can move your body, I'd love to have you join me. We're going to start with some very simple moves, warm-up, range of motion. One of my favorite range of motion exercises is to start with your shoulders. We go up and then down on our body column. So start with bent elbows, go ahead and extend those arms if you don't have shoulder issues and it feels right. The other option is Single arms. You're swimming, you're swimming. Good. Now elbows and go backwards. And again, if you don't have any impingement or difficulties with your shoulders, go ahead and take your arms all the way back straight. And you can also do single arm, which I invite you to do both. Good. Now cross in front and Arms come across. Try to switch which one is on top. Beautiful. Our bodies are always talking to us. Arms up, arms up, and open, open, open. We just have to learn how to listen. Open, open, open. Nice. Now you're gonna rotate. And go ahead and make contact if you want to with a closed fist. Good. Hands on your hips. We'll do hip rotations. We also do some work on your neck. I don't love to do neck work straight off because I like to warm up your shoulders and these muscles on the sides of your neck, your trapezius, and there's a bunch of scalenes and a bunch of other things that will not be on the test. But I like to warm up other parts before we start on the neck. Push side to side. You're working on these little hip stabilizers that can shorten sometimes if we sit a lot. These muscles need some attention. All right, now let's work on your neck. So we're going to start with shoulder rolls. Both shoulders backwards. Good. Now both shoulders forward. And you might notice one direction feels more comfortable than the other, and that's okay. Good. Now single back. Single, single, single. And even just doing these little exercises every day can help— go forward— bring you back to a centered place in your mind and your body, make you feel better. Nice. Good. Now arms up overhead, reach side to side. Good. Making sure your knees are not locked, slight bend, so your quadriceps, the front of your legs, are activated. Now hands on your hips, neck to the left and the right, just to your level of comfort. Breathing in. And if you don't get dizzy, you can look up, down, up, down. Up, down. Now if you want to go over to one side, look down, over to the other side, just monitor that you don't get dizzy. One of the ways we get dizzy is by making— spotting everything along the way. If you just kind of gentle your eyes, glaze them over as you rotate your neck, you'll feel a lot better. All right, let's do some hip circles. Out, Word. And this does not have to be high. It can be whatever your level of comfort is. The more that you can do it to your level of comfort, the more that your ability can grow. So sometimes when we push outside of our comfort zone, especially with muscles, tendons, ligaments, bones, we end up with pain. But if we push to the level of discomfort, not pain, We can see a difference in that growth, kind of that growth mindset too. So we're going to do knee strikes. You're going to pull up that knee and then tap it with the other hand, doing cross-body. And if you're feeling like you've got some good flexibility today, you can make contact. I want you to make contact because from a neurological perspective, making contact helps you engage Your whole brain, contralateral training. And you depend— you decide where, where am I most comfortable? Elbow, forearm. 3, 2, and 1. Good. We're gonna warm up our legs with little front kicks. You just pick up that knee and extend those toes like you're kicking something off of it. Good. Now we're gonna stick on one side. Pick a leg, any leg. You do 10 of these. 5, 4, 3, 2, 1. Switch sides. 3, 4, 5, 6, 7, 8, 9, 10. We're gonna go back to the other side. 8 of them. 2, 3, 4, 5, 6, 7, 8. Good. Working balance. 2, 3, 4, 5, 6, 7, 8. Switch. 6, 5, 4, 3, 2, 1. Switch. 6, 5, 4, 3, 2, 1. Switch. 4, 3, 2, 1. 4, 3, 2, 1. Switch. 2, 1, 2, and 1. Nice. Shake it out. Shake it out. You got some good work going on in there. Now I want you to think about going side to side and bringing your heel up. Depending on your knees, depending on your flexibility, you might be able to get that heel all the way to your booty. And if not, it's still okay. You're still working. It's still a good movement. Making sure you're stable on your feet as you're doing this move. And we're gonna switch it out. We're gonna bring that leg to the front, so it's front and you're gonna make contact. If you can't reach your heel, you can tap your knee. If you can reach your heel, great. Hacky sack, I think, is that— that's what this one's called. Nice. 3, 2. Last one here. Here. Now we're gonna go opposite side. I'm sorry, up, up. So you're gonna reach behind you, tap that heel if you can, your opposite hand. So a lot of the training that I do helps engage your brain in a way that will send a message That you're using your whole brain. So it's right and left and cross-body. And now we're going behind us, which can also be confusing because it uses different synapses. 3, 2, 1. Nice. All right, go ahead and put your right leg in front. Hands are up. And this is what we call a boxer shuffle, boxer stance. So we're going to just start with a jab and a cross, and you're going to go to your own tempo. Moving your body, lower body. You are on the balls of your feet, rotating your hips, especially as you do that cross and even that front jab. Good. Nice. Keep it up. Keep it up. Keep it up. Good. Give me 5, 4, 3, 2, 1. Now we're gonna go jab, cross, knee, Jab, cross, knee, kick. 1, 2, knee, kick. 1, 2, knee, kick. Speed up those punches. Kick. 1, 2, knee, kick. Now the last thing that we work on is speed, power, or, or flexibility. Truly, you want to have the technique of it down. So if this is fast and you feel like your technique is suffering, you're losing your balance, it hurts, slow it down. Last one here. Nice. All right, we're gonna go to the other side. Same thing, boxer shuffle, jabs and crosses. And every time you do these punches, make sure that you do not hyperextend. Your elbow. Another thing you want to make sure that you are not doing is pushing your shoulders up to your head. So you want a nice long neck. If you needed to defend yourself, your hands would come up, but they don't need to stay here. It elicits too much stress and strain on our necks and our shoulders. All right, we're gonna go jab, cross, Knee kick, jab cross, knee kick, jab cross, knee kick. Your speed. One two knee kick or one two knee kick. One two. You know the moves. One two knee kick. One two knee kick. One two knee kick. One two knee Kick. Couple more. 3, 2, last one. Nice. And we end every one of these with a second of gratitude. Thank you for you. Thanks for doing this. Hope to see you soon.