A movement snack that is... Sorry, I know, it feels like you've been tricked but please read on... you might just like this idea 💡

I first came across the concept of Movement Snacks from Biomechanistic Katy Bowman. Katy suggests that incorporating movements into our day on a regular basis can be just as effective as traditional exercise bouts, and the WHO guidelines on exercise supports this idea - they say "Physical activity refers to all movement", so if we're looking to meet the recommended guidelines, know that every move counts!

And thinking of your movement snacks like taking a break, might just make them more appealing ☺️

Over the course of the last term of classes we have been working on compound movements with a view to including them into our movement diet in the form of “Movement Snacks”, helping us to achieve that all important muscle strengthening component within the recommended guidelines.

What's a compound movement, you might well ask? Compound movements are multijoint movements, movements that involve more than just one joint and because of this, when chosen wisely, they can, quickly and easily, make up a whole-body exercise program. In fact, most whole-body exercise programs revolve around four patterns of movement:

1.Squat

2.Hinge

3.Push       

4.Pull

 Leet's use the Push as an example; one example of a push movement is a push-up.

Now before you close this email thinking, well forget that, I can't do a push-up. Rest assured, I guarantee there is a push-up variation for everyone! In fact, I truly believe that there are variations of all movements for everyone - whatever your limitations!

We just have to get a little creative...

Here's an example of how we can work on push up variations - in the images above I am showing just a few examples of modified/enhances versions of the movement.

In images 1 & 2 I have taken away body weight altogether, and instead I am using resistance bands to add load to the movement - the same could be done with weights or water bottles etc.

In images 3 & 4 I have raised the ground up with some blocks to shorten the range of movement and I set my knees sown too, to shorten the lever - both of these things make the movement way more achievable.

And these are just a few examples - if getting down to the floor isn't available to you, then we have wall push-ups, sofa push-ups, kitchen counter push-ups - the list goes on...

Performing a push-up, of any variation, gives us a lot of bang for your buck - it strengthens the core, wrists, elbows, and shoulders and all the muscles supporting these joints - making it a really great movement snack.

And current class term members, remember, if you haven't accessed it already. Movement Snack videos are now available to you in the Members VIP Practice Space - you can access these and all your other member benefits via your class reminder emails.

If you're not a member of Butterfly Yoga & Pilates you can check out all that I offer here.

I hope to see you at a class soon!

Best wishes Patricia