Silly random idea

This is still a work in progress.

This is for a specific type of situation 

Extreme sports are out: foil surfing, kiteboarding, surfing

High intensity interval training is out

Lifting heavy is out

Light cardio is in

Light lifting is in

Light weight training (including machines and/or your own body weight)

Light stretching is in

Walking is in

Light cycling, rowing machine, elliptical, light brisk walking on a treadmill is in (incline treadmill is banned), very light swimming for no more than 5-10 minutes a few times a week is okay, significant swimming is out (temporarily).

Light calisthenics are in

Including things like star jumps, toe touches, glute bridges, light planks, bird-dog, high knees, inverted rows on rings/trx, or just do light dumbbell rows, light dips are in. Technically some of those could just be called strength training, resistance training or weights. But labels are overated. Just call it resistance training if unsure.

Static exercises like planks and side planks are in.

Gentle sports like badminton and table tennis are in.

Soccer is in

Meditation is banned, or limited to five minutes per day.

**

And so light strength, light stretching, light/moderate casual sporting activity, and some light cardio, and some walking. And maybe some light calisthenics (like star jumps).

Those are in place.

And have been in place for 4-8 weeks.

And then you add in some stuff on top of that.

**

And then, once all of that settles in:

Routine:

Three times a week for 8 weeks. Then stop.

Do yoga warrior one, two, child's pose

Repeat sequence again and again. 4 times. Warrior one each side, warrior two each side. Child's pose. 30-45 seconds each time. Don't over relax or dump tension in child's pose.

And add any two other poses into it.

Throw a sun salutation in there.

**

Finish routine one:

**

Routine two:

Once every day Mon-Friday. For 4 weeks

Experiment with some kung fu stances. Don't over think it. Just experiment. Have fun. Be sensible and unambitous.

Practise for 30 minutes maybe? Wherever works for you.

**

Routine three:

Monday - Friday, once every day. For four weeks

And maybe do some draw the bows, marching on the spot, Iroquois twists (Google the Simpsons), jaw opening tmj exercises

Invent a wai kru. Be casual about it. It's just movement. Include the bow part of it as an exercise. Don't be afraid of cultural appropriation or insulting the culture of Thailand by doing this for your health. You won't do that by accident. Not unless you're being deliberately malicious. Which I couldn't figure out any reason why you would. It's not like it's Native American burial grounds.

Maybe replace child's pose with the wai kru.

The kowtows are one of the important bits. Or Muslim prayer pose.

Quit meditation. Get a faraday space instead.

Squats with anything much more than body weight is out. If you insist on weights or a barbell. Then maybe the bar alone is okay. Just squat or deadlift the bar. And as for bench press, keep it at 20kg or less. Which is a very small amount of weight I know! Pushups are okay, as are women's pushups. If you're totally paranoid about losing too much strength then you could do kettlebell goblet squats with a 12 kg kettlebell. Maximum.

Most effective parts:

Quit extreme sport

Quit high intensity interval training

Quit gruelling cardio

Quit lifting heavy 

Quit swimming (in a significant way)

Quit meditation

**

Do light cardio, in moderation

Do light strength training

Do light calisthenics

Do light basic stretching

Do any light sensible sport (table tennis is best)

Walk

**

Do yoga

Monday, Tuesday, Thursday, Friday

Do warrior one (left side) - 30 seconds 

Do warrior two (left side) - 30 seconds 

Do child's pose - 30 seconds

Do warrior one (right side) - 30 seconds 

Do warrior two (right side) - 30 seconds 

Do child's pose - 30 seconds

Repeat once

Combine it with a few other yoga poses. And maybe do a sun salutation or two. You can modify anything any which way you want, for safety, comfort and ease.

**

That is:

Quit the stuff that reinforces the movement pattern and/or postural habit.

Do light exercise only (light-ish).

Do child's pose (with a few other yoga moves along side it).

****

Extra idea:

Later on, after 8-12 weeks of the important stuff. Just play with various kung fu poses for 30 ish minutes every evening. Play = learn and practise in an intelligent manner. Don't be strict or weird.

First draft to follow (if I ever get around to it). Second draft to follow that. Final version last. This is just the first brainstorm.

Don't forget, most of my ideas are bad. Or half baked. Or useless. But sometimes there is a kernel of truth or a smart idea in there. If only it can be teased out!!

***

There is tightening into the neck, at the front. Like the ribs cage into the neck and sides of the neck into the rib cage. Tightening of neck into torso.

This might be several repetitions of different efforts before it all gets sorted out. Like it might be several different iterations away from success. I don’t trust ideas I come up with straight away.