Three Moves for the Long Haul

Prepare to endure life’s challenges with these moves.

Treat your movement (and mindset) restrictions while you train: That’s a key principle underpinning celebrity fitness and self-care expert Jill Miller’s philosophy. She presents three moves to do now for greater endurance later—whether in your next workout or in your everyday tasks.

To get started, you’ll need an ALPHA Ball and a Coregeous® Ball.

Suprapatellar Pouch

Equipment: one ALPHA Ball

The physical manifestation of endurance may as well be located in the tendons of your body. Your tendons are often referred to as your internal spring system that both stores energy and zings it into your body. Healthy tendons and their associated fascial tissues endow your muscles with additional elasticity for the long haul, especially when you are in pursuit of long-term athletic goals like a marathon or ultra-race or any complex obstacle course. The suprapatellar pouch is the spot where your quadriceps muscle converges directly above your kneecap, and it’s worth some extra care: It must remain pliable and springy to give you the power to persevere through the miles, hills and hurdles. This movement will restore your knee, quadriceps and hip function.

Visceral Breath With Coregeous Ball

Equipment: Coregeous Ball

Over the past few years, we’ve use Coregeous on the front of the abs, the low back and all over the ribs, but we haven’t practiced one of my favorite approaches to self-care: attending to the side. Gently massaging and cradling the sides of your torso has restorative effects for your internal organs. Your torso will feel longer, low back pain may disappear and your rotational movement will be improved.

Matador Circles

Equipment: yoga mat, kettle bell or strap

My weakest link has always been my ability to carry things. When I learned this move from my teacher Glenn Black, it gave my shoulders integrated endurance like nothing else had. It’s a dynamic range-of-motion exercise that requires you to create your own resistance using your back, shoulders and arms. You can do it with a yoga mat, kettle bell, towel or strap.

Videography: Todd Cribari,
Hair and Make-Up: Chanel