Welcome to week #2 of the NIa Divas' Summer Treasure Hunt to find the magical you.

But first...Week #1's treasure was the ANKLE. How'd you do?  Experiences to share?  Comments welcome.

Your Body's Treasure: Clue #2

I am a hinge joint.  I can yawn, but I'm not the mouth.  I do not bear weight.  Keep me healthy by using your hands, all of your fingers, and wrists.  When I am fully mobile, I allow your arm to extend into a straight line and fold in with forearm and upper arm touching

I Am Energized By...

Upward Blocks.  Start in "A" or Riding (Sumo) stance with legs wider than hip width apart; feet are facing forward and parallel to each other; knees are slightly bent.  Spring load your legs and spine by hugging muscles in along the bone with each exhale and gently releasing with each inhale.

To do the Upward Block, start in Ready Position.  Ready Position is palms up with fingers curled into a fist, elbows in and pulled back and down, with forearms hugging the sides of the body.

From Ready Position, simultaneously bring one elbow and forearm up, blocking the area in front of your face and forehead, while the other elbow and forearm draws back to maintain vertical alignment.  Alternate sides.  With each block, exhale and sound up!, yes!, or no!

As you do your blocks, the alignment of your forearms stays within an imaginary picture frame.  Powerful blocks come from moving out of and returning back to Ready Position.

Practicing blocks creates dynamic upper body coordination and improves improves your ability to start and stop.  Blocks will also build your arm strength and speed and will naturally endow you with added physical confidence.

Additional Nia moves to energize this joint include: Downward, Inward, and Outer Blocks; Punches; Strikes; Chop Cuts; Cat Stance.

In Every Day Life...

Sense me every time you reach for something, or push or pull a door open.  Sense the motion of your arms pulling in and out from me.

By starting movement of me closer to the core of the body, your intrinsic muscles (smaller balancing muscles along the bone) engage and your extrinsic muscles (larger power muscles) can relax.

By moving in and out from the core, I can help you gain mobility along the spine and strength and flexibility in your chest and upper back muscles and arm muscles.

We wish you a pleasant week of continued discovery!

Until next week,
Nia Divas Lesley Tinker and Jill Pagano
Certified Nia Instructors
Inspirational Fitness for an Extraordinary You