Name: Playbook - Nathan Tsuji - Day 17
Uploaded: 2022-12-31T21:30:38.997Z
Duration: 10 min
Description: Day 17

Nick Lucki

Here we go! I’m the beginning of this challenge I had you try box breathing. We did in 4 counts, hold 4 counts, out 4 counts, hold 4 counts and repeat.
This time I challenge you to try 5 counts of each, for 4 minutes total. I recommend propping your timer where you can see it as sometimes your sense of time can dilate when doing breath work.
After doing this breath work however spend 5 minutes or more grounding yourself and focusing on the good things that have happened to you this past month.

Lay on your back, lift your arms straight up and take a deep breath. Exhale and lower your arms down to the floor. Palms down, trying to have your palm and fingers have contact with the floor. This might require a slight bit of effort, but not much. Stay here for the duration and breath deeply. Do your best to belly breathe, which is when you breath from your belly button, so it goes up and down. Try to avoid shallow chest breaths.

Grounding

Day 17

Day 23

Day 22

Day 21

Day 20

Day 19

Day 18

Day 16

Day 15

Day 14

Day 13

Day 12

I have always ended my showers with a cold blast. It is amazing how it feels, and how it changes your outlook and mood - invigorating your body as well as you’re mine too!

Day 11

I did this foam rolling routine using my log foam roller, instead of the vector. it worked out pretty well although the log is a little bit bigger. It might be good to indicate that this exercise can be done with a log if you don’t have a vector.

Day 10

Day 9

I love this routine!  It is my go to after a strenuous or stressful day!

Mary

The Bicep Openers is so under rated but so effective for not only your biceps but also your shoulders.

I’m 5 days into these stretches and exercises and I am sore, but it is a “good” sore.

Day 8

These last seven days exercises are a good set of grounding yourself. Really helped me stay motivated while healing. Wrist exercise really helped relief my lower arms from all the fatigue from typing so much. The breathing exercises were mediative.

Day 7

Day 6

Day 5

Day 4

I love all the precise detail you put in these stretches. It’s good to know what you’re supposed to feel instead of guessing.

Day 17

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