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AV.Ancestral Vigor

Movement

The 10-Minute Body

Feel better in the way you move.

The 10-Minute Body

Simple ten-minute mobility routines for the movements and activities that fill your day.

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Routine (page 8)with Chang

Morning start

Ten minutes in two-minute blocks. Pause and rest whenever you need to.

  1. 10-2 min: easy supported march
  2. 22-4 min: shoulder rolls and comfortable arm movement
  3. 34-6 min: ankle rocks, change side halfway
  4. 46-8 min: seated rotation, alternating slowly
  5. 58-10 min: easy walk or comfortable seated movement

Chang's tip: Short on time? Use one minute per block for a five-minute session. The schedule is not a test.

MobilityAncestral Vigor

Tracker (page 27)with Chang

Movement practice record

Record which variation you used, not just the minutes.

  1. 1Day: the days don't need to be consecutive
  2. 2Routine and support used
  3. 3Comfort or response afterward
  4. 4Next choice: repeat, simplify, substitute or seek advice

Chang's tip: At the end, keep one action and change one obstacle.

MobilityAncestral Vigor

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Pairs well with

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Mobility and walking cover most of an everyday day.

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