Three Moves for the Long Haul

Prepare to endure life’s challenges with these moves.

Treat your movement (and mindset) restrictions while you train: That’s a key principle underpinning celebrity fitness and self-care expert Jill Miller’s philosophy. She presents three moves to do now for greater endurance later—whether in your next workout or in your everyday tasks.

To get started, you’ll need an ALPHA Ball and a Coregeous® Ball.

Suprapatellar Pouch

https://www.youtube.com/watch?v=J91U4a6Zshg

Equipment: one ALPHA Ball

The physical manifestation of endurance may as well be located in the tendons of your body. Your tendons are often referred to as your internal spring system that both stores energy and zings it into your body. Healthy tendons and their associated fascial tissues endow your muscles with additional elasticity for the long haul, especially when you are in pursuit of long-term athletic goals like a marathon or ultra-race or any complex obstacle course. The suprapatellar pouch is the spot where your quadriceps muscle converges directly above your kneecap, and it’s worth some extra care: It must remain pliable and springy to give you the power to persevere through the miles, hills and hurdles. This movement will restore your knee, quadriceps and hip function.

• Sit on the floor and place an ALPHA Ball just above your kneecap. Make sure it’s not on your quadriceps.
• Lay face down and slowly bend and release your knee several times.
• Move your thigh slowly from side to side several times.
• Continue for 2–3 minutes and then repeat on your other knee.

Visceral Breath With Coregeous Ball

https://www.youtube.com/watch?v=BxrWy23m_48

Equipment: Coregeous Ball

Over the past few years, we’ve use Coregeous on the front of the abs, the low back and all over the ribs, but we haven’t practiced one of my favorite approaches to self-care: attending to the side. Gently massaging and cradling the sides of your torso has restorative effects for your internal organs. Your torso will feel longer, low back pain may disappear and your rotational movement will be improved.

• Place the Coregeous Ball against your waist and lie on your side.
• Breathe in for a count of four. Then hold your breath and contract your abdominal muscles for a count of four.
• Exhale and release for a count of eight.
• Continue for 2–4 minutes per side.

Matador Circles

https://www.youtube.com/watch?v=izgg_M2PFaQ

Equipment: yoga mat, kettle bell or strap

My weakest link has always been my ability to carry things. When I learned this move from my teacher Glenn Black, it gave my shoulders integrated endurance like nothing else had. It’s a dynamic range-of-motion exercise that requires you to create your own resistance using your back, shoulders and arms. You can do it with a yoga mat, kettle bell, towel or strap.

• Hold your mat (or whatever equipment you’re using) straight out from your shoulder sockets, and as you grip the mat, try to pull it apart. Keep that tension throughout the movement.
• Bend your elbows to bring the mat toward your chest. Begin to move the mat in a circle, sustaining that tension between your hands as you “stir” your mat in a circle.
• This movement is called horizontal abduction, and you probably don’t have the opportunity to practice it on a daily basis, so you should feel fatigued afterward.

Videography: Todd Cribari, inspirostudio.com
Hair and Make-Up: Chanel