A resting position
For our exercise routines, we typically have two types of rest.
There’s the full on; “just relax, breathe and walk around shaking loose”. And then there’s the “resting position”. The former is relaxing and designed to help bring your pulse rate down, breathing closer to normal and let your body recover.
The “resting position” is a bit more active…
In essence, we use 4 positions and we ask you to get into any one of them whenever we “ask” you to get to a “resting position”.
- The V-Sit position,
- the Push-up Ready position,
- the Half-squat, and
- the Handstand.
The good (great?) news is that while you’re supposed to be in “a” resting position, you may actually change positions as you need to or would like to. For instance, you could start in a V-Sit, cycle through all of the other positions, and then return to the V-sit again.
One very, very important thing to focus on while in the V-Sit: Your back.
Your back needs to be in what we call a “neutral” position. That means not swayed and not rounded. The quickest way to get into the neutral position is to “brace” your core muscles. Imagine being really ticklish in your belly region and someone attempts to tickle you. The first thing you do isn’t to run away, it’s to “brace” (or harden) your abdominal muscles and your back muscles. Do that as you sit down and before you pick your legs off the floor.
When in this resting position, it’s perfectly fine to keep your knees bent and your ankles relaxed. Just don’t put your hands on the ground, hold your knees with your arms or anything else to make it “easier”.
The Push-up Ready Position
The middle examples are highly exaggerated! But they illustrate the point; The push-up ready position is on straight arms, body in a strong plank position with your ears, your shoulders, your hips and your ankles in a straight sloping line. If you feel tired and your hips start dropping or raising , you curve your neck, or your arms start to wobble; change your resting position.
This is a position there quite possibly are more ways to “mess up” than we can count. If you make a small mistake, not biggie. Just try and keep your upper body behind your knees. Think about keeping your knees behind your toes and “sliding”/pointing towards an imaginary point over the middle of the space between the big toe and the index toe. When you squat down, make your butt reach towards a wall (or tree, etc) behind you.
We’re not saying all of these squat positions are “bad”. Some of these positions are examples of correct positioning for certain other exercises or modalities. But for our “resting position”, they’re not at all the “right thing”.
This is (although you can lower your arms if you can do it without rounding your back):
Finally, there’s the Handstand. If you can’t do a handstand, there are loads of great tutorials available “on the internets”! It is technically challenging and can be very hard on the shoulders (so don’t do this unless you know what you’re doing and your doctor has agreed its something you can do). It can ultimately be an awesome resting position, especially if your routine is leg heavy (i.e. with lots of jumps, squats and running).
At the same time, if you’re really tired, we’d probably suggest you try something other than this position. After all, there are a few different ways you could wind up causing injury to yourself. If you have any sort of pressure or head related issues, remember that this position causes a lot of blood to flood to the head which means increased pressure and discomfort.
If, after that disclaimer, you’re still feeling like its something you’d like to use…
When doing the handstand, try to keep your weight on the “balls” of your hands – the area right behind where the fingers meet your palm – while at the same time keeping the back of your palm in contact with the ground. You also will want to keep your whole body “tight” and “squeezed” to help yourself fight gravity. (See the guy on the right of this picture…)
The exercises provided by Wicked Strong Chicks, LLC (and strongcubedfitness.com/bitbettercoaching.com) are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. Wicked Strong Chicks, LLC (and strongcubedfitness.com/bitbettercoaching.com) disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.