Hopscotch Fitness

Dead hang

Really good for 👇

✅ stretching the pecs
✅ stretching the shoulders
✅ decompression and lengthening the spine
✅ improving grip strength

Stretch the sore spots

Adapt your body for more training and less soreness

Get everything moving by cleaning up traffic jams around you shoulder and spine

Improve your grip stretch so you can lift heavier

Wiki trying to do a bretzel stretch… nail it 👌

There are a bunch of symptoms that come with perimenopause and menopause

Some of the symptoms are:

✖️ Muscle loss
✖️ Bone density loss
✖️ Fat increases
✖️ Brain changes - brain fog, forgetfulness
✖️ Increased joint and body pain
✖️ Mood decreases - like feeling flat or anxious
✖️ You might get hot flushes
✖️ Sleep gets worse

Exercise and training can help alleviate symptoms.

So we should lift 💪

Wiki showing a few exercises you could do whilst having neck pain

The 3 examples she has give are

Dead bugs - for core strength

Chest stretch - to help with shoulder position

Thoracic mobility - to help with the spine position

All these will help contribute to getting the body into a better position and take the load off the neck

Not as exciting as biceps and triceps … but super helpful when you can’t turn your head!

Wiki and Fauntine talk exercise whilst having neck pain

Fauntine is the brains behind Heads Up Osteopathy

She has been an osteopath for close to 10 years and a special interest in treating neck, head and jaw pain

She has gone deep down the rabbit hole and has travelled the globe learning from the world’s best manual medicine practitioners

So, can you exercise with neck pain?

What’s the best way to work with neck pain?

Wiki and Fauntine dive in…

Bone density

You might be in your 40’s right now and not really thinking about bone density

But it’s worth knowing about… building some badass bone density will be a good investments into your 60’s and 70’s

… because if you happen to fall over (balance training, a rabbit hole for another day)… it’d be a good idea to have tough bones that are hard to break

So jump and land and put your bones under pressure so they ADAPT and get STRONGER

Because a busted hip is a death sentence for some people… so get jumping

Perimenopause…

Menopause…

Longevity…

Just being an all round dead set legend…

You know what helps?!

LIFT HEAVY S**T!

What might one do when they’re lifting heavy s**t? 🧐

Here are a bunch of exercises you can do, go forth and lift!

Gentle scar therapy.

Yes, it’s exactly as it sounds, therapy for the treatment of scars.

The scars could be from surgery.

It could be from an accident (like when I crashed and burned on my BMX when I was little, how cool are BMX’s?!)

Or it could even be from a burn.

If you’ve got a scar and you have pain, or numbness, change of sensation or restricted movement. Try gentle scar therapy.

Lift heavy s**t they said

It’ll fun they said

How TF might one lift heavy s**t?

Here’s some ideas 💪