{Please note: If you are reading this post it's probably because you have one of Eva's Car Charms and you are here for the "how to". However, if you landed on this page just because, and if you are interested in receiving a Car Charm, please DM me.}
Did you know that the average red traffic light lasts approximately 120 seconds?!
That’s 120 seconds that could be spent working on body awareness and mobility that otherwise would be wasted, or even worse, time spent in road rage creating unwanted muscle tension.
Hey there! For those who don't know me yet and are new to my blog, my name is Eva, I’m a physiotherapist and chronic pain specialist. My main mission is to take the intimidation out of movement. Simply put, I strive to help people incorporate more physical activity into their weekly routines and ultimately prevent chronic illness… I have created Eva's Car Charm with 6 exercises that are specifically designed to take about 120 seconds to perform… the perfect amount of time for those never ending red lights or just while you are sitting in basic, boring traffic. This charm is a small step forward in my main mission.
Please see below for instructions & a little video clip on how to perform the exercises. You can also print these instructions and keep this paper in your glove box, but once you perform these a few times, you will know them by heart!
And please remember, small daily movements add up and it doesn’t have to be complicated.
So congratulations, by hanging this charm, you are now one step further towards optimizing your health because YOU DESERVE IT and it’s all STACKABLE (if you are unsure what I mean by stackable, I invite you to read further here)
Eva's Car Charm Exercise Instructions:
1. Turtle Necks: Keep your gaze straight forward. Tuck your chin in and retract back (like a turtle) to resemble a double chin. At the end of the movement, push your chin so that you move just a little more backwards. Lengthening through the back of your neck, while keeping your eyes forwards at all times. Hold for 2 seconds at the end of the movement, then relax. Repeat 5 repetitions as a dynamic stretch.
2. Neck Orbits: Sitting tall with both hands on the wheel, look over one shoulder as far as you can, moving only your head, not your body. Return back to the starting position and then repeat by looking over the other shoulder. Complete 2 turns to each side.
3. Pelvic Spins: Sitting upright with both hands on the wheel, gently tighten your tummy muscle and pull your shoulder blades back and down. Tilt your pelvis forwards so that you are arching your back / sticking out your buttocks. Now pull forward by contracting your pelvic floor and tucking your tailbone inwards. Try to keep your shoulders and upper back still during the movement. Repeat 5 repetitions of arching and tucking.
4. Shoulder Shircles: Sit tall. Shrug your shoulders up to your ears, then roll them back and downwards by squeezing your shoulder blades together. Repeat 5 repetitions… also try saying “shoulder circles” 5 times fast, now you get it?
5. Roof Reach: Push your tailbone out behind you, sit nice and tall and have both arms on the steering wheel. Squeeze your shoulder blades together and extend your left arm overhead to touch the roof of the car. Push into the roof for 2 seconds then bring your hand back to the wheel. Repeat with your right arm. Tighten your abdominal and buttock muscles throughout this exercise and try to keep your shoulder blades squeezed while pushing. Complete 2 repetitions on each arm.
6. In & Outs: Roll forward on your sitting bones, stretch yourself through your spine pushing the shoulders back while having both hands on the wheels. Breathe in through your nose, concentrating on the air coming deep into the diaphragm. As you breathe out, relax totally, try not to use any muscles and let the elasticity of your chest push the air out through the mouth. Complete 3 deep breaths.
Et Voila!