GOYA33: Get Off Your Arse

It was last year when I attempted folks from around the world to start moving. Folks who didn't think they could do. And we got a phenomenal number. 

This was the plan.

It didn't happen overnight, and it didn't happen in take one, but we got to 1000+ folks in 100+ cities by the third take. 

This time we are going far beyond with our dreams for the good old butt. After all it's not for aesthetic purposes alone but also for moving. It's now a know fact that Dead Butt Syndrome is too prevalent. 

Strength training, whether we think we are doing it or not, is the one that actually keeps us alive. It starts from us attempting to move as sperms on that ultra marathon effort or when we come into this world and take that very first breath, it takes a massive effort to go against the resistance on the lungs from the surrounding environment and we still manage to take that first breath.

Whether you like it or not, but each time you raise that leg of yours to walk or raise that arm to lift that spoon, you are strength training. Let me help you with a basic discipline and soon enough it'll become second nature for you. 

We'll be doing 3 very basic exercises, 3 times a day, doing 11-33 repetitions depending on how you feel about them. The best part is that these exercises can be done by any one no matter what the fitness level be and can be done anywhere.

Day 1 / GOYA 1

a. Be a 9 yr old b. Pretend you are ready to go to bed to avoid homework c. Play 'My Sharona' d. Close your eyes e. Just let go GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

You might find this a bit too silly to be doing when your boss calls you. If so, try Pelvic Tilts. For this you can actually do them while standing to. But just start with how its demonstrated below. 

1. Lie on your back. 2. Bend both your knees. 3. Put your left hand behind the small of your back and your right hand on your non-existent six-pack muscles. 4. Push your lower back against the floor. You'll notice that while doing this your pelvis rotates back. 5.

Day 1 / GOYA 2

A quarter of all the bones, muscles, ligaments & tendons that are there in the human body are in your feet. Start using them. GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

Day 1 / GOYA 3

Heel raises done on a regular basis, 5-8 sets a day, get your calves to be activated again and get your feet to start moving yet again. Very important for all, not only for runners and sportspeople. GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

Do these exercises every third day.

Day 2 / GOYA 4

If running is your love, strength training is your mother-in-law. You need to strength train to perform at optimum levels and avoid injuries. And squats are one of the most important for runners. GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

If you find that too easy, get on with proper squats.

Courtesy sitting on chairs, we have forgotten how to squat. Start squatting to become better at running and other sports. Start now. GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

Day 2 / GOYA 5

Most people do Hamstring stretches incorrectly. Just a slight modification and you are doing well, otherwise injuries that weren't present earlier would come visiting. GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

Day 2 / GOYA 6

Lie flat on your tummy. Now tighten your gluteus maximus muscle-the butt. Hold this for 5 seconds. Slowly let go. Repeat 10 times. Do 10 sets throughout the day. GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

Day 3 / GOYA 7

Sit tall like a puppet. Put your right forearm above or just behind your head. Hold the right elbow with your left hand. Gradually start pulling your right elbow with your left hand to the left side. Go as far as you comfortably can. Repeat for the other side.

Day 3 / GOYA 8

Shoulder Blade Retraction 1. Sit tall on a stable surface, ideally a chair with no wheels. 2. Have your feet flat on the ground. 3. Imagine a string attached to the top of your head is pulling you up. 4. Let your shoulder relax completely. 5.

Day 3 / GOYA 9

Primarily based on the original work of Anne Gibbons, my mentor in osteopathic medicine and tutor at LCOM, whom I dedicated my book The Pain Handbook to. 1. Sit tall on a stable surface, ideally a chair with no wheels. 2. Have your feet flat on the ground so that you are stable on your own feet.

One exercise I want you to every day is BREATHE. Yep. Everyone takes that for granted. Put an alarm for every hour and just mindfully breathe for 60 seconds as demonstrated below. 

Breathing tends to keep you alive but we all take it for granted. Maybe just spend a few minutes a day on deep breathing. You might actually then truly experience living. GOYA (Get Off Your Arse) now. Fb: https://www.facebook.com/drrajatchauhan/ Twitter: https://twitter.com/drrajatchauhan Website: https://drrajatchauhan.com

Once you've done this for magical 33 days, it would have become a habit. Do remember not only GOYA yourself but spread it around too. Everyone deserves a better life. Just that we forget that charity needs to start with our own selves.

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