Movement Exercises for Optimal Hydration
Movement is essential for healthy flow of energy and water in the body. In general, the more you move, the more energy flows. If you are over 30 years old, you probably noticed by now that lack of movement can increase inflammation in the body, create immobility, and lead to pain and discomfort. Our bodies are like machines that need maintenance. One of the favorite phrases from my yogi teacher that describes the importance of movement is “Motion is lotion.”
Given we live in a society that is becoming more sedentary, as there are increasingly more opportunities to experience life in a joyful way while sitting (think sitting at the beach reading a book, meditating for an hour, talking to your mom or best friend on video chat), it’s essential we incorporate conscious movement into our daily routine to remain healthy.
Fortunately for you, it only takes gentle and simple motion to drive hydration down to all the cells in your body. Here are my favorite exercises to increase flow in the body, improving overall cell hydration and mobility:
Torso Twists
My favorite movement for improving hydration is torso twists. This movement focuses on “lotioning” the spine, where a lot of information travels, and where our main energy centers are connected to. It also helps with wringing out our organs, as well as activating and strengthening our core muscles.
How to Perform Torso Twists:
- Stand with feet shoulder-width apart or sit on a chair.
- Arms bent at your sides at a 90-degree angle or wide open forming a T.
- Brace your core lightly to keep your lower back protected.
- Rotate your torso and shoulders side to side.
- Keep your head up, chin tucked, eyes gazing forward, and breathe comfortably.
Neck Yes & No’s
Our necks get stiff during sleep and when we sit for long periods of time. I highly recommend gentle neck exercises because they provide oxygen and hydration to the brain, which makes a big impact in terms of our energy and mood.
How to Perform Neck Yes & No’s:
- Stand with your feet shoulder-width apart or sit on a chair.
- Yes Movement – Tuck your chin into your chest gently and raise your chin to the sky 5-7 times.
- No Movement – Move your head side-to-side slowly 5-7 times, looking over your shoulders, left and right.
Circular Motion Exercises
The exercises below are all about circular motion, bringing mobility and driving hydration to the fascia in the surrounding area. Keep in mind, I highlight the below section as my favorites because these areas are important for stability, and because they don’t get much movement when we are sedentary:
Neck Rolls
Our necks get stiff during sleep and when we sit for long periods of time. I highly recommend gentle neck exercises because they provide oxygen and hydration to the brain, which makes a big impact in terms of our energy and mood.
How to Perform Neck Rolls:
- Stand with your feet shoulder-width apart or sit on a chair.
- Tuck your chin into your chest, and slowly draw circles around with your chin, moving your chin towards the right shoulder, towards the sky, to your left shoulder, and back down into your chest. Perform 3 rolls, and switch direction for another 3 rolls. Repeat each side another 1-2 times.
Ankle Circles
Our ankles bear most of our body weight, and usually don’t get full range of motion during the day. Show them love by moving them in a circular motion 2-3 times per day.
How to Perform Ankle Circles:
- Sit down on a chair or on the floor with your legs out in front of you.
- Moving only at your ankle, one leg at a time, make a circular motion with your foot in one direction 10 times, and then reverse directions for another 10 reps.
Knee Circles
Our knees also bear a good amount of our body weight, and usually don’t get full range of motion during the day. Show them love by moving them in a circular motion 2-3 times per day.
How to Perform Knee Circles:
- Start by standing with your feet shoulder-width apart, and move your right foot forward about one foot in front of you.
- Moving at your right knee only, keeping your ankles and hips stable, draw small circles clockwise, and increase the diameter slowly as the knee opens up for 5-10 reps, and then reverse direction for another 5-10 reps.
- Repeat movement with your left leg.
Hip Circles
Our hips connect our lower and upper body, and are usually stationary most of the day. Show them love by moving them in a circular motion 2-3 times per day.
How to Perform Hip Circles:
- Stand with your feet shoulder-width apart.
- Brace your core lightly to keep your lower back protected.
- Keep your ankles and feet stable and rooted to the ground, and your head up, looking forward, above the center of your body mass.
- Move your hips slightly forward, and draw clockwise circles, moving to the right, then backwards, the left, and back to the front, repeat 5-10 times, and then reverse direction for another 5-10 reps.