MOVEMENT ADVENT 2024

Fun daily movement #14

Primal Play Method Movement Advent

Day 14: BEAR POSE

Welcome to Day 14 of our 24 Days of Movement Advent(ure)! 🎄

Today’s challenge is the Bear Pose—a static, quadruped position that engages your core, shoulders, legs, and stabiliser muscles in an isometric hold. This movement might look simple, but the effort lies in maintaining the pose with precision and control.

The Bear Pose is an excellent way to build strength endurance while teaching your body how to stabilise itself in a functional position. It also draws on the Primal Play Method® by mimicking the posture of a bear, connecting you to natural, animal-inspired movement. Let’s get ready to pause, pose, and feel the burn!

Why Participate in thIS Movement Advent(ure)?

The 24 Days of Movement Advent(ure) brings you playful, effective exercises inspired by the Primal Play Method®. These daily challenges are designed to build strength, mobility, and endurance while keeping fitness fun and engaging. Let’s keep exploring, playing, and strengthening our bodies together this holiday season!

“It’s time for an active play movement snack”

Today’s Movement Challenge

Bear Pose

Time to Play: Hold for up to 60 seconds

1️⃣ Crouch Down: Begin on all fours with your hands and feet shoulder-width apart.
2️⃣ Align Your Body: Position your shoulders, elbows, and wrists in alignment.
3️⃣ Knees Under Hips: Drop your knees directly under your hips, keeping them elevated a few inches off the ground.
4️⃣ Neutral Spine: Maintain a neutral back position, avoiding arching or rounding.
5️⃣ Hold the Position: Engage your core and stabiliser muscles to keep your body steady.

⏲ Pro Tip: Focus on controlled breathing to help maintain the position. You may notice small adjustments happening as your stabiliser muscles work to keep you balanced—this is part of the challenge!

Why Try This?

The Bear Pose is a deceptively simple exercise with a host of physical benefits:

Strength Endurance: Builds strength in your shoulders, arms, legs, and core through sustained effort.
Stability and Balance: Activates stabiliser muscles to improve overall body control and coordination.
Functional Fitness: Mimics natural movement patterns, enhancing your ability to move efficiently in daily life.
Core Activation: Strengthens your abdominal muscles, which are essential for posture and injury prevention.
Full-Body Engagement: Engages multiple muscle groups simultaneously, making it an efficient exercise.

This static hold also encourages mindfulness and focus, as you’ll need to concentrate on maintaining proper form throughout the movement.

Level Up Your Practice

🆙 For an extra challenge:

Extend the Duration: Hold the Bear Pose for up to 90 seconds or longer.
Add Movement: Lift one hand or foot off the ground while keeping the rest of your body stable.
Slow Shoulder Taps: Tap your opposite shoulder with one hand at a time, maintaining balance.

🌟 Looking for a gentler option?

Hold the position for 20-30 seconds and gradually increase the duration over time.
Lower your knees to the ground for more support.

Tips for Success

Focus on Form: Keep your spine neutral and your core engaged to avoid unnecessary strain.
Controlled Breathing: Breathe deeply to stay relaxed and focused during the hold.
Start Slow: If this is your first time trying the Bear Pose, hold for shorter durations and build up gradually.

Share Your Progress

How did today’s Bear Pose feel? Did you notice those small stabiliser muscles kicking in? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I’d love to see your attempts and hear your feedback!

Don’t forget to invite a friend to join the fun—it’s always better when we move together!