(2017/08/18, the conclusion of the series — how to handle your issues! Enjoy! – Coach Dunte)

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If you have followed this series so far, then you are more aware of the little warnings your body sends when it is unhappy. As discussed in Part 1, if your walking rhythm is a little off or your hips are not quite even, there could be issues at your feet and ankles. As covered in Part 2, a tight low back and aching neck indicate that your seated posture needs improvement. And as shown in Part 3, some kinds of discomfort show up right as you wake up in the morning.

To wrap up this series, try some of my favorite morning movement routines and add a little self-care to your evenings.

Get Your Motor Running

If you used the in-bed, toe-to-head diagnostics from Part 3, you have already taken a big step forward. Each of these sequences will help you loosen up after hard practices or before morning training sessions (if you take them). They can be used as warmups or can stand alone.

Morning Movement #1 – for general awesomeness

1. 10 each x chin-to-chest, then chin-to-sky
2. 10 each x left ear to shoulder, then right ear to shoulder
3. 10 x shrug your shoulders up to your ears
4. 10 each x lean your body to the left, then lean your body to the right
5. 10 each x twist slowly as far clockwise as you can, then twist counterclockwise
6. 10 each x arm circles forward, then backward
7. 10 each x hip circles clockwise, then counterclockwise, with your feet far apart
8. 20 x squats

(I also like to do this at the end of a long day sitting, like after car rides or conferences.)

Morning Movement #2 – for tight hips & hamstrings

1. 10 x back extensions
2. 5 right & left (R/L) x scorpion twists
3. 10 R/L x heel lifts, from hands-and-knees position
4. 10 R/L x fire hydrants, from hands-and-knees position
5. 10 x bent-knee hip bridges
6. 5 R/L x lying leg swings
7. 5 R/L x figure-4 hip bridges
8. 5 R/L x lunge to lizard pose, alternating

(This is my favorite pre-warmup set before hurdle practice or playing rugby, activities which require loose and powerful hips. Use it before warmups for the second day of camp or tournaments!)

Help Yourself Recover

Once you have loosened up, trained or played hard, and relaxed with your friends, there is one final task before bed. If you spend 5 minutes at night helping your muscles relax and resetting your posture, they will receive more blood flow while you sleep which will help you recover faster. When tight schedules, long workdays, and hard practices are the standard, you have to give your body some love to keep it running happily.

This article will present some massage techniques, some awesome stretches, and some ways to relax into great posture. You do NOT have to do all three things every night. Choose one massage technique or one stretch. Then choose one posture reset. On another night, select two different options.

Self-massage suggestions for ultimate

• 1 minute R/L x ball massage on bottom of feet
• 1 minute each R/L x roller massage soleus (lower leg near the ankle) & calves
• 1 minutes R/L x roller massage quads (front of thighs)
• 1 minute each R/L x stick massage groin & outer thigh
• 1 minute R/L x ball or roller massage outside of hips
• 2 minutes x roller massage upper back
• 1 minute R/L x ball massage chest & front of shoulder
• 1 minute R/L x ball massage back of shoulder

(Feet, calves, & quads are worth the most; choose them more often than the others!)

Stretching suggestions for ultimate

• 1 minute R/L x wall calf stretch (and wiggle your toes throughout)
• 1 minute R/L x pike calf stretch
• 1 minute R/L x kneeling ankle & calf stretch (“ankle rocker lunge”)
• 1 minute R/L x kneeling hip flexor stretch
• 1 minute R/L x seated hurdler stretch
• 1 minute R/L x modified pigeon pose
• 1 minute R/L x figure-4 knee hug
• 2 minutes x supported deep squat

(Kneeling stretches and hurdler/pigeon are the most useful; choose them more often than the others!)

Posture resets for everyone

• Wall leg split
• Leg drain + floor angels
• Box breathing
• Crocodile breathing
• Cat/cow sequence
• Bird dog hold
• Controlled crawl
• 1-leg stance (“hip lock” from Fast Kids Don’t Train Slow)

(Box breathing and crocodile breathing are the most useful, but all of these do the job well.)

Remember, you don’t need to do everything every day. Pick either ONE massage area or ONE stretch. Then pick ONE posture reset. Together, you will spend around 5 minutes helping your body release tension from training and your mind relax from the day. Done daily, that adds up to better circulation, deeper sleep, and a healthier system.

This series has been about paying attention. Your body is always sending you messages. Your job is to listen carefully and respond to those messages. If you are training hard, you also have a responsibility to help yourself recover. Take a few small actions every day before things are out of whack.

You will feel better more often. That means you will get to train harder more often. And that — consistent, hard training — is the key to getting better.