MovNat 10-Minute Mobility Practice: Week 4

Welcome to this eight-week video series brought to you exclusively by Whole Life Challenge in partnership with MovNat. Each week, coach Danny Clark will teach you new movements designed to increase your mobility. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.

In this series, we’re going to focus on ground-based movements that will build your mobility. By the end of eight weeks, you’ll have a whole repertoire of movements you can practice. And if you practice these movements regularly, they will also build body awareness, stability, strength, and awareness of your environment. Plus, you might just have some fun.

MovNat 10-Minute Mobility Practice: Week 4

How are the movements going for you so far? Have you tried integrating them into your regular life? This week, you might try sitting or moving through some of these positions while you’re playing with your kids, doing your house work, or even at the office (who needs all that furniture, anyway?).

Let’s get started on this week’s sequence:

1. Start with abbreviated version of last week’s movements
2. Deep kneeling — 5 breaths
3. Deep kneeling with reaching — 5 breaths
4. Tall kneeling — 5 breaths
5. Tall kneeling with reaching — 5 breaths
6. Tall kneeling to half kneeling transition — 2 per side
7. Half kneeling reaching — 5 breaths per side
8. Finish with breathing in lying position — 10 breaths

If you are brand-new to any kind of movement practice, don’t worry – these movements are scalable to all fitness levels and body types and I’ll show you how to do that in each video. No matter what “shape” you’re in, you may be surprised at what is difficult and what comes easily. The important thing is to listen to your body and back off if something doesn’t feel right.

Danny Clark

Danny Clark, CSCS is the Curriculum Director for MovNat, a method for restoring Natural Movement and human physical competence. As a former D1 wrestler and world medalist grappler, Danny experienced both the highs of elite level athletic performance and the lows of pain and discomfort associated with pushing his body too hard.

Danny firmly believes in the power of Natural Movement to find that elusive balance of performance, sustainability, and deep health that is innate to all people of any age and conditioning level.

He can be contacted through @natural.mover on Instagram and danny@movnat.com through email.