Let's MOOOOVE!

Hey, Theresa Byrne here, Master T my students call me. And if you're in a place where you can do some movement and some stretching, let's get this party started. So we're going to start with our neck. If you want to put your hands on your hips, I just want you to rotate side to side. A lot of times our necks, uh, get really tight and it's because of our shoulders, because we're back. Side to side. Now go up Up and down, up and down. If you tend to get dizzy, don't— spot, but don't stay committed. So don't look the entire time you're going up or down. So go up and go down. So we get dizzy because we're watching all the motions. So side, side, up, down, side, side, up, down. Good. Now let's rotate your shoulders. Again, a lot of people end up with stress in their neck or their upper back because Shoulders. Oftentimes when we're sitting or we are typing or we're driving, we're in a hunched forward position. So shoulders back, now shoulders forward. Good, nice circles. And now the next one, you're going to go opposite shoulder rotating back. Good, breathing in. And if it feels good to move your neck, go ahead and do that. See what you can release. This part of our body does tend to hold a lot of stress. And go forward, single shoulder roll. What? What? When I teach this to kids, it's like, you coming at me? You coming at me? You coming at me? Good. Now the next one, bring your shoulders up towards your ears and then drop, drop, up and drop. Oh gosh, that feels good. 3, 2, 1. Now single, single. So we're teaching our shoulders that they can move independently. It doesn't mean that all by themselves, but they don't have to be Locked in step with each other. So you're kind of trying to give your body and your brain the message that your shoulders can move separately. Good. Now big circles, bigger circles. Going back. Now going forward. Good. Yo, your body is going to be so thankful for you. Good. Now cross in front, reach behind. Breathing in. Breathing out. Breathing out. Whatever you've got going on today, at least you're taking this few minutes for yourself. Kind of get yourself aligned, get yourself feeling good. Arms up and down. And these movements are based on a lot of systems, longtime systems. Range of motion is using the motions that our bodies and our joints and our muscles were built for. And go ahead and rotate. And doing it in a way that is easy and not stressful allows our bodies to stay in the aligned positions that it likes. 3, 2, 1. Nice! We're gonna do knee touch and make contact. If you're feeling more flexible today, go ahead and rotate and touch that forearm. If you're feeling Mm-hmm. Go ahead and bring your knee across, but you kind of decide what's your low back feeling today. These are such good exercises. You're working your muscles, working your joints, working your core. 3, 2, and 1. Nice. Go ahead and rotate your hips. Every time I do any workshop live online, I'll almost always teach a few of these because there are certain things— switch directions— that we can do with our body every day to help it move forward to the best of its ability. That's really what we want. 2, 1. Good. Push side to side. So when you stand up from your desk, or when you move from one room to the other, try a couple of these. Swing your arms, swing your hips, do some Good. And knee circle. So these are things you can do. I do a lot of these while I'm making coffee in the morning. I'll do leg swings, some little squats. I'm actually going to teach you something called a shallow squat today. 3, 2, and 1. All right, so let's talk shallow squat. So oftentimes, the most important thing about a squat is that your knees never go in front of your toes. too much pressure on your knees, because your knees start to take that pressure, and you want to drop your booty, not your forehead. So if a full squat is a challenge, so you do what's called a shallow squat, and in martial arts this is also called a bob, like something's coming at your head and you just bob out of the way. So let's bob and weave. It's like a shallow squat and then up. Good. Nice. And we're going to add some punches to this. Squat and up. And you sort of— you shift your weight as you come up on each side, and then punch. 3, 2, and 1. Good. I'm going to teach you my other favorite squat. It's called the sumo squat. Much like its name, it's for a sumo fighter. Your knees are facing out. Everything is still in alignment. My hip, my knee, and my toes are all facing out. In the same direction. And again, my knees are not going in front of my toes. It's too much pressure. So sumo squat. It's a wide squat. Just bring your legs up and down. And while we're here, let's do a speed bag. So you're going to your level of comfort. 3, 2, 1. Good. We're going to hold it and switch the direction of your hands. I like to move my arms when I'm also doing my lower body. It takes my mind off the fact That my legs might be going, hey, what are you doing? 3, 2, 1. Good. Come up and shake it off. All right, let's go ahead and put your left leg in front. We're gonna go jab, jab, cross. 1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2. Jab, jab, cross. Jab, jab, cross. Jab, jab, cross. Now make sure you're not hyperextending. Your elbows, when you punch, you leave a little bit of a bend, and you use your muscles to stop it. Now we're going to slightly change that. 1, 1, cross. 1, cross. You're going to cross your body, open up, and then throw across, right? 1, 1, cross. 1, 1, cross. 1, 1, cross. 1, cross. 1, 1, cross. 1, 1, cross. 1, 1, cross. There you go. 8 more. 7, 6, and go whatever speed you're comfortable with. 2, and last one. Nice. We're gonna switch to the other side. Jab, jab, cross. Jab, jab, cross. And when you do this jab, pull it fully back. Jab, jab, cross. Jab, jab, cross. Jab, jab, cross. Jab, jab, cross. 1, 2, 3, 4, 5, 6, 7, 8. 1, 1, 2. Good. Now we're going to slightly change the angle of those jabs. Cross your body, open, and then a cross punch. 1, 2, cross. 1, 2, cross. 1, 2, cross. 1, 2, cross. 1, 2, cross. Shoulders are nice and relaxed. Sports kinesiology is one of the things that I've studied, and And being able to stay in alignment helps your body through any perceived imbalances, or weaknesses, or one side is stronger than the other. And when you're doing things in alignment, your body actually starts to get aligned, and the muscles that you need to strengthen get strengthened. Good. Last one. Nice. Speed bag again. Good. I want you to drop your shoulders, and we're going to do shallow squats again. What? We just did those. I know. They're really good for us. At least I'm not doing lunges. Ooh, that makes me want to do lunges. 3, 2, 1. Excellent. So go ahead and put your left foot in front, and you're going to pick up your foot, kick, and then throw across. Cross, kick, cross. So this is a front kick with your leg that's closest to the camera. I'm using left, so it's 1, 2, and you have to use your body to rotate as you're punching. So kick, cross, kick, cross, kick, cross, kick, cross. 3, 2, last one. Come on, nice! We're gonna switch to the other side. Front kick, pick that knee up like you're kicking something off your toes, and then throw a cross punch. Kick, cross, kick, cross, kick, cross, kick, cross, kick, cross, kick. I love this exercise because it's so good, and you're working your core and your waist without even thinking about it. Oftentimes we just think, oh, That we need to do sit-ups or crunches. There's so many other movements that we can do, exercises that we can do to work that core. It's one of the reasons I think boxers have such great abs is because of all the work from the punches. 2, and 1. Nice! Go ahead and shake it out. Last thing that we're gonna do, uh, we do inside Outside, inside hip. So one last thing for your hip. So you're gonna bring that leg across, bring that leg across. And if you feel a tendon or some kind of like pulling right there, just keep that low. Good, inside. Good, bring it inside. 3, 2, 1, and 1. All right, thank you so much for being here. Thanks for taking care of your body, and thanks for everything that you're doing in the world. Take care.