Move Your Way to Less Stress!

Hey, hi, Master T here, Theresa Byrne. If you are ready to move your body with me, join in. We're gonna start with a nice and easy across your body. Now, if you've done these videos with me before, I'm gonna ask you to do something slightly different. I want you to focus on the pullback of that arm. So instead of extending, focusing on the extension, pull back, pull back, pull back, pull back. It slightly changes the angle of the muscles that Pull back, pull back, pull back. So out and back, out and pull back, out and pull back. 8, 7, 6, 5, 4, 3, 2, 1. Nice, relax. Now we're gonna do elbow, elbow, elbow, elbow, elbow. One of my very favorite self-defense techniques. Boom, chaka boom. Breathing in and breathing out. Let your body take over for just a few minutes. 10 minutes. That can change your mood and your neurochemicals in 2 hours. Boom, boom, boom. 8, 7, 6, 5, 4, 3, 2, 1. Good. Now we're gonna do an elbow to the back. Pity the fool who's coming back behind you. Boom, boom, boom. Hands come back up towards your face and you're just going to extend. Extend, extend. It's a good warm-up for your shoulders. Don't hyperextend. Nice and easy. Boom, boom, boom. And keep your feet moving, whatever that looks like for you. Any kind of moves we do in martial arts, we engage our whole body. We very rarely just use one part. We're always using something with our lower body, something with our upper body, and something with our core. Nice. Shake it out. My last favorite elbow Elbow is across the midline. Nice and easy. This one will be a swing. So you're just swinging, and it's a great warm-up for your shoulders and your upper back. If you tend to have stress in your upper back or in your neck, this can be a nice move to help release some of it. Oh yeah, your shoulder blades will thank you. It's like a hug from the inside. I always think when we have muscle soreness, I like being just a little sore, like feeling that my muscles have done some work. And I think of it like a hug from the inside. So let's make some hugs. Good. Oh, look at all these elbows we've got going today. 3, 2, last one here, last one here. Nice. Shake it out. Go ahead and bring your arms forward. Good. Now bring them backward or backwards. I'm not sure which is grammatically correct. Backward? Backward. Cross in front, reach behind, get that nice stretch. All of the heads of your shoulders. There are 3 heads: anterior, posterior, and the other one. And stepping forward, open your chest. Medium. Good. Your shoulders have 3 muscle heads, your deltoids. Open the chest. Stepping forward. Nice. Now, if you've been doing this for a while, you know I like the brain challenge of reaching across, but we're also gonna add balance. 1, 1, 1, 1. And if you're feeling kind of flexy, go with your forearm, but make contact. You want to send that message to your brain of contact. If you're feeling really flexy, you might be able to get your elbow. Oh. But you decide, what is your body feeling like today? What feels good? And what feels good might change every day. I often tell my clients, my students, that what is worth today for your body, or what's working today for your body, might change tomorrow. Depends on your dehydration. Are you thirsty? Is your body thirsty? Good. Relax. Now we're going to kick it out. How much sleep did you get? What kind of fuel are you using? All of those things will determine The level of your body's capability of output. So some days, if you've slept great and you've had enough water, you ate well the day before or that day— Take these to sidekicks. You might have a little bit more in the tank, in your body tank. And if that's the case, then you might be able to push it. So on those days, push it a little bit. Push it good. Now we're gonna do a knee circle. Opening up that hip. Oh, I love these. These are some of the moves I would highly recommend just to stand up from your desk. 4, 3, 2, 1. Awesome. All right, I'm gonna have you take a sumo squat. Toes are facing out, and whenever you do any kind of squat, you want to make sure your knees never go in front of your toes. It's very, very difficult on your knees, too much pressure. So this is a sumo squat. You're gonna go Up and down. Now if you're feeling particularly coordinated, you might be able to throw a punch. If you're not feeling coordinated, just hold it with that sumo squat. And you're going down to your level of comfort, not mine, not the person next to you, not someone else's. Squat down, center. And anytime you do a squat, you also want to make sure that you're not leaning Oftentimes I'll see students with their heads forward. You want to try to keep your head and your upper body up as you're squatting. Now hold it down. Speed bag. Nice. Away from your face. Woo-hoo! Good. Now switch directions with the speed bag. Slight pulse in your squat. I love a sumo squat. Might be burning. Feel the burn! My last name is Byrne. I should have done something amazing with that. 2, 1. Nice. Now we're going to go back fist. Side, side. High, low. High, low. High, low. High. You're hitting with the back of your fist. Hence the name back fist. We're going to add some squats. And we're going to speed it up. Anytime I speed it up, you decide. How fast do I want to go? Am I in a push-it day? Am I in a make-things-harder day? Or am I— I'm lucky to get through today and I'm going to move my body because it's good for me. Get ready for it. High, low. Good. We're going to add a squat. Squat. To your level of comfort. 1, 2. And again, the speed of your punches might be high-low, high-low, or it might be— High-low, high-low. It's all of you. Everyone's body is different with different amounts of fast-twitch, slow-twitch muscles, endurance training, flexibility, how our bodies are created, how our bodies show up, how our muscles work. There are some similarities, Physiologically, and then we also have unique differences. 4, 3, 2, last one. Hi! Shake it out. Okay, we're gonna do a combination, and you're gonna do a front leg opener. Set that leg down, kick to the back. Make sure you don't kick anything. So crescent, back, crescent, back. We're also working on balance. All right, knee, kick back. Knee, kick back. Knee, kick back. Make sure there's no one behind you or a screen. Knee, kick. Knee, kick. Knee, kick. 2 and 1. Switch sides. Circle, kick back. Circle, kick. Thank you so much for taking care of your body today in whatever Capacity. You do. Maybe you need to take a break, maybe you need a nap. We all need movement, we all need some flexibility, some stretching every day. 2 and 1. Nice. Now we're going to do a punching kicking combination. So I'm going to put your left leg forward. My system is supposed to be started left leg forward, but We're gonna do jab, cross, hook, hook, and then a back knee. 1, 2, hook, hook, reach, knee. 1, 2, hook, hook, knee. 1, 2, hook, hook, knee. Boom! You're simulating grabbing onto an opponent's chest or shoulders or head. Only in defense. Now, if you're like, but Teresa, I can go so much faster, let's do it a short count of fast. One, two, hook, hook, knee. One, two, hook, hook, knee. Boom, boom, boom, boom, pow! Let's see what you got. Four, three, two, last one. Nice. Other side. Jab, cross, hook punch, hook punch. Jab, cross, hook. Jab. Oh, sorry. Hook, hook, knee. It's always embarrassing when you forget. Oh yeah, I was doing that. Knee. 1, 2, hook, hook, knee. 1, 2, hook, hook, knee. Bam! Couple more and then we'll speed it up to your level of comfort. Hook, hook, knee. Ready? Let's go! 1, 2, hook, hook, knee. 1, 2, hook, hook, knee. 3, 2, last one. Nice! All right, now shake it out. May you enter your day or exit your day or plop in the middle of your day some goodness and some endorphins and feeling good. Thank you for taking the time. Have a great one.