If I could only give you 3 exercises (or movement patterns) to keep your body functioning well and pain-free for as long as possible, these would be them:
- Deep Squat
- Hanging
- Spinal Waves
When you’re born, you automatically learn some skills without assistance, as if nature has preprogrammed it.
Among these skills are the deep squat and hanging. In the deep squat, you fold your body together, and when you hang, you essentially do the opposite – you unfold yourself.
Two extremes that you can do from a young age. And they are easy to maintain if you regularly perform these movement patterns. However, if you neglect them, it can lead to various problems in your ankles, knees, hip, back, neck, shoulder, etc.
The third movement pattern is the spinal waves. Extremely important to me because you not only learn to control your spine, but you also prevent it from stiffening. You can counteract a hunched back, a hump, a swayback, and, of course, pain along the spine.
That’s why I want to introduce a 30-day challenge for each movement pattern.
- 30-Day Deep Squat Challenge – can help with knee and back pain
- 30-Day Hanging Challenge – can help with shoulder pain and impingement syndrome
- 30-Day Spinal Wave Challenge – can help with back pain and poor posture
[If you are dealing with injuries or undergoing treatment, consult with one of our expert physical therapists for guidance on what exercises / movement patterns are suitable for you. In Colorado: Therahand or Therapydia. In California: Bacci & Glinn Physical Therapy]
I have to give credit where credit is due. Ido Portal inspired me to write about these movement patterns. I learned the Spinal Wave at one of his seminars. Look him up – he is the best ‘movement teacher’ I have ever met.
Which challenge should I start with, or can I do all of them at once?
You can do all of them at once or one after another.
I recommend the following order:
- Deep Squat
- Hanging
- Spinal Waves
After you completed the challenge, you have three options:
- Continue
- Maintenance
- Stop
Continue: If you continue, you could get into more advanced movement patterns, like one arm hanging or different squat variations or more complex movements with the spine.
Maintenance: By maintenance I mean doing just enough to not lose the newly gained things.
The maintenance approach could look like this:
[Days 1-30] Deep Squat Challenge
- Deep Squat: 30 minutes accumulated throughout the day
[Days 31-60] Hanging Challenge
- Hanging: 7 minutes accumulated throughout the day
- Deep Squat Maintenance: 5 minutes per day
[Days 61-90] Spinal Wave Challenge
- Spinal Waves: 5-10 minutes, 1-3 times per day
- Hanging Maintenance: 1 minute per day
- Deep Squat Maintenance: 5 minutes per day
[From Day 91] New Habit – Only 11 minutes per day
- Spinal Waves Maintenance: 5 minutes
- Hanging Maintenance: 1 minute
- Deep Squat Maintenance: 5 minutes
Stop: I would advise against stopping, or you’ll soon be back to where you started.
Now I wish you lots of success with the “3 essential exercises for lifelong well-being”.
Feel free to leave a comment below if you have any questions.
Click here to start with the deep squat for healthy knees.
Move More. Do More.
Marco Meyer