One of the most important tools we have for building energy, stimulating healing in the body and relaxing the mind is what we call, at the C.H.E.K Institute, a Work-In.

In my first video post for the CHEK Blog, we’re talking Working In 101. I’ll take you through the basics of what makes a movement a Work-In exercise and talk about how you can work in. Have a watch, enjoy, and if you have questions, add them to the comments section below!

3 Work-In Exercises You Can Do Anywhere, Anytime

Breathing Squat

  1. CHEK Breathing SquatTake a comfortable stance, wide enough to squat down between your legs. Place your arms at your sides or up in front of you.
  2. Inhale, then lower yourself down as you exhale. Go as low as you comfortably can, pause, then inhale as you return to standing.
  3. Repeat at the pace you naturally breathe. Breathe through your nose. If you need to exhale through your mouth, keep a little tension in your lips.

Tempo – 4 seconds down/pause/4 seconds up
Reps – work up to 100

Cross Crawl

Cross Crawl

  1. Raise your arms up.
  2. Pick up your left leg and bring your right elbow to the left knee as you exhale.
  3. Alternate sides.

Tempo – breathing pace
Reps – 10-20 each side

Thoracic Mobilization

  1. CHEK Thoracic MobilizationsHold arms straight out to the side, stay relaxed.
  2. Turn your right arm up and left arm down.
  3. As you look down the left arm, slightly contract the right arm as you turn the palm up and inhale at the same time.
  4. When you naturally want to exhale, turn your head to the other side and reverse arm positions, repeating to the opposite side.

Tempo – breathing pace
Reps – 10 each side

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