Here are some ways to sneak in T-Tapp through out the day (we all have those Hoedown in the bathroom stories…) I thought you all would like to join in on the fun ways that you sneak in T-Tapp each day!
- Up and down stairs – toes forward, tuck butt, (curl your core) ribs up, shoulders over hips, and KLT
- Standing in line (cooking/doing dishes) – weight in either 1 leg or both legs, bend knee(s), tuck butt, shoulders over hips, KLT (Great for lower back too!)
- Pushing shopping cart/lawn mower – palms up
- Walking – roll off last 2 toes, butt tucked, shoulders over hips, KLT, no duck feet!
- Tuck butt and roll shoulders back and centered (do not shrug up toward the ears, press all the way down or rolled forward), lift your ribs.Your upper back should be relatively flat (not curved forward)
- Ears need to be aligned over your shoulders and hips, while keeping the chin from jutting forward; this neutral position distributes the weight of your head throughout your spine. Keep that chin back, too. Strive to do this all the time; walking, driving, standing or sitting at the computer. (NO forward head postures!)[IMG]file:///C:/Users/Michelle/AppData/Local/Temp/msohtml1/01/clip_image001.gif[/IMG])
- Stress relief/Back Fat – shoulder rolls done with deep breathing. Palms forward and reach Jazz hands down toward the floor , then roll shoulders up, back and down while taking a deep inhale, then twist your thumbs as far back as you can, exhale bigger than you inhaled as you pull your ribs together. Repeat 4 times to the back and 4 times to the front. Really focus on the shoulders shrugging up toward the ears and then the opposition of the hands reaching to the floor.
- Head rolls. Assume proper linear alignment. Roll shoulders as above then really open palms and twist thumbs to the back wall, reach your arms toward the ground to help stabilize your shoulders. Now perform the head moves sequence from PBS making sure to breathe! (You can also grasp hands behind your back as in Inst one or use the towel as in MORE to really give a good stretch to the pecs and open up the chest)
- Seated Hoedowns – sit at edge of chair, ankles/knees and shoulders all in one line, tuck butt, lift your ribs to keep your shoulders over your hips, hands out to side level with elbows (which are pushing forward) do sequence as if you were doing standing Hoedowns. <maintain activation to your muscles>
- Tone arms with butterflies, triceps curls and hitchhikers. Keep your shoulders back and centered with ribs up and away from your hip bones, focus on extending away with your elbows first then your wrists, makes a huge difference in the upper arms! Make certain your are showing pretty arms by squeezing your biceps and triceps.
- When driving – tuck butt, press lower back and shoulders against the seat, lift your ribs and hold your tummy tight.Here are some ways to sneak in T-Tapp through out the day (we all have those Hoedown in the bathroom stories…) I am discussing this with my weekly class on Thursday and thought you all would like to join in on the fun ways that you sneak in T-Tapp each day!
Who can think of other ways? Name them! 🙂