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The Moonshots Podcast goes behind the scenes of the world's greatest superstars, thinkers and entrepreneurs to discover the secrets to their success. We deconstruct their success from mindset to daily habits so that we can apply it to our lives. Join us as we 'learn out loud' from Elon Musk, Brene Brown to emerging talents like David Goggins.
[Music]
hello and welcome to the moonshots
podcast it's episode 159
i'm your co-host mike parsons and as
always i'm joined by the man who's
rather flexible mr mark pearson freeland
good morning mark good morning mike i
have to admit to you and our listeners i
am not
dialing in and
making the podcast i'm not doing the
crab i'm not doing some impressive yoga
move i'm just sitting down behind my
microphone recording live to you mike so
hopefully after today though i can
become a little bit better at that
are you telling us mark that you need to
uh limber up a little bit are you
telling us you need to like get out a
few kinks
i think inspired by today's show number
159 after we dig into today's episode
with roger frampton the flexible body
move better anywhere anytime in 10
minutes a day that's quite a promise
isn't it i think mike that you and i and
our listeners we're all going to have a
little bit more
knowledge and awareness as well as
flexibility and movement in our
day-to-day lives i'm quite excited as we
reach the end of our health series to
really come back to the basics and look
at the body
very important part of health very
important fourth pillar to our health
series
and i think mark it's so great that we
chose to study
an author a book a set of ideas around
having a more flexible body
and what i felt was very interesting
was
the fact that he calls out roger
frampton calls out our big
enemy
and that
enemy
is sitting
down
that's right
this is doing until damage to our body
and that's why our hips and our backs
and our necks and well pretty much
everything tends to get very achy so if
you're listening to this podcast if
you're a moon shotter the chances are
you do a lot of your work at a computer
and if you're doing that you're often
sitting down and therein lies the
problem so mark today we've got a great
journey where we're going to unpack the
problem and in classic moonshot style
we're going to have some solutions we're
going to have some daily habits that you
can embrace to have a more flexible body
so you can feel better work better
that's pretty good isn't it
yeah i'm i'm pretty excited it's
certainly something that i perhaps have
de-prioritized as i get older but the
truth is you really can do these
stretches whether you're traveling or
whether you're at home whether you've
got five or ten minutes or more in your
day it's so so easy and so yeah
but for somebody like me i just forget
about it or i de-prioritize it and the
truth is that is causing me inflexible
damage isn't it
well roger takes it even further mark he
says the good news
amongst all of these tight hips backs
and so forth
is that we actually start our lives as
children as being insanely flexible
and we
lose it and he helps us
regain it so it's not like we actually
have to learn something really new to
our bodies we have to remember
and so i think this is such a perfect
way to wrap up our journey into health
so far where we've done breath
sleep
where we've done
diet with michael pollan now we're into
the body and we're not going to focus on
high
intensity interval training or you know
protein powders or any of that sort of
stuff
we're going to get back
to basics which has really been a big
theme of this series we're going to get
into stretching and moving the whole
body
taking care of some fundamental things
how we sit how we stand
and we've got some great practical tips
so much ahead in this show mark where do
you want to start our journey into roger
frampton and the flexible body
well perfect mike you've done a great
introduction but i think it's time for
roger frampton himself to introduce us
and our listeners to him his theory and
flexibility as well as what he calls the
frampton method
hi i'm roger frampton a corrective
exercise coach i'm also an international
model and i've appeared on numerous
catwalks for some of the biggest
designers in the industry now it's fair
to say it's highly competitive
and likes or not you need to keep in
tip-top shape so i created a method of
exercise that delivers extraordinary
results and can be done anywhere anytime
so what's wrong well firstly it's
important to understand that we are born
with fully functioning bodies
but the long periods spent wearing shoes
and sitting in chairs have restricted
our body's natural ranges of motion
the fitness industry and in particular
gyms have become obsessed with
superficial appearances
so the measures for progress have become
weight
sets
repetitions and even attempts to target
muscles
individually so instead of how many
squats can i do or what muscle groups
does a squat work the question what
technique should i apply when squatting
to ensure the best posture and maximum
impact will serve you better in the long
run when the goal itself
is a better understanding of how your
body moves efficiently
measures such as fat burning will take
care of themselves so what's different
about the method well several years ago
i attended an adult gymnastics class now
bearing in mind i'm fully personal
trainer qualified and have attended
courses all over the country i still
managed to get my technique corrected
by a six-year-old girl this gave me a
true realization that us adults have
absolutely no idea of how our body has
adapted so i created the three p's that
make up the frampton method primitive
can i achieve a primitive position i.e a
squat posture can i keep my spine
straight and my feet straight within a
squat and progress
when you begin to apply
the exercises on this channel
progress will occur
as a result so how will this change your
life well through the frampton method
you'll begin to understand your body the
way you hold yourself
walk and even stand slouching just
becomes a thing of the past as parts of
your body take responsibility for
holding you in the powerful postures you
know we're currently sat in the driving
seat of the most powerful machine in the
world
but with a fitness industry comparing us
to lego characters let's prove once and
for all that good bodies are simply a
byproduct of a deep understanding
of how to move efficiently
and graciously
wow primitive
posture
progress
those are the three p's of the frampton
method
and what i love is we've just discovered
that there's this very much this back to
basics theme i mean i just go back to
the previous show with michael pollan in
defense of food he was talking about
five ingredients or less if your
grandmother doesn't know the ingredients
don't eat it what frampton's doing is
exactly the same for our bodies from a
kind of a physical perspective he's
saying make sure that we're making
progress we have great posture and that
we can do these primitive
uh stretches
and positions i really like what we've
kind of uncovered so far mark how do you
feel when you apply
uh roger frampton's three ps to yourself
how do you think you're doing
well you know what i've always been
pretty lucky because my uh primitive
element so the ability to do i guess
what's called a deep squat you know
where you're sitting on your heels and
your
your spine or your bums nearly touching
the floor for some reason i've always
been relatively lucky and able to do
that so my posture when i'm at least
doing that move
allows my spine to be straight but
i'm very very bad when i'm sitting down
in a chair because i i really hunch over
and even though i've got you know an
ergonomic screen the keyboard the stand
the whole nine yards the truth is those
elements that you can purchase the
high-tech wizardry it doesn't really
matter unless you're really conscious
about how you're sitting yourself you
know i think what roger's really
reminding us here is you don't need
those big expensive gyms in order to get
the superficial gains that we're kind of
convinced that we really really want
he's reminding us just go back to basics
you know this six-year-old child showed
roger that she was far more flexible and
therefore agile than and he was even
though he was a qualified pt
i think for me it reminds me
that
by just taking a breath going back to
the basics and thinking well
the body's just about movement about
muscles about stretching
i can therefore have a slightly better
posture and a better spine
by just going back to those essential
things much like like a child would i
love this idea of of the energy of a
child helping me get a better
active and flexible body i think it's
it's really interesting
yeah and and the um
the one thing i would say for those of
you who
have yet to really get into any sort of
yoga practice
i think roger franken's
framework and method
is a perfect stepping stone if you just
want to loosen your body up
if you just want to have better posture
if you just want to feel better because
you you get that blood circulating
throughout your body i think this is a
great stepping stone maybe you might be
looking at yoga and thinking oh you
don't want to have to go to
you know the gym to do your yoga session
or it's not convenient or maybe you
don't feel comfortable doing it that's
okay what i quite like about the
frampton method and what i like about
sort of gymnastics and and this idea of
stretching and just bodyweight stretches
is personally for me
i find that i get like
the calmness and the buzz of of yoga but
also
i get to kind of work out the body i
really engage my muscles using a lot of
different stretches i'm a huge fan of
stretching in the morning
and so
i think ahead of us on this show might
we're going to get into some of the kind
of core
problems that we need to tackle with
this kind of modern modern sedentary
knowledge worker lifestyle and then
don't worry everyone
mark and i have got a ton of cool little
suggestions stretches
to challenge you and we've also got a
big question uh to ask of ourselves uh
for this show mark you know we we uh we
did a big question uh on diet uh
last week this week what's the big
question that we're asking of ourselves
and of all of our listeners
well i'd like listeners myself and you
mike as we go through today's show and
hear from roger frampton as well as when
we reflect on the show after hearing it
what is the one activity in your day
that you can now do while standing
we hear from roger about standing about
posture about doing these primitive
moves but the truth is we do a lot of it
while sitting down so let's ask
ourselves what is that one activity in
our day
that we can actually now do while
standing
big one big one and while you're kind of
contemplating hey could i maybe do that
call or that chore or maybe if i'm just
doing some light email maybe i can do
that standing rather than sitting while
you are contemplating that something
else we should contemplate is our
fabulous
members mark
we are so grateful for your support um
we are so
uh lucky that we are now starting to
cover some of our basic costs that it
takes for us to produce this weekly show
and more importantly we're just so
jazzed to know that everybody out there
is loving the show so much that they
want to learn out loud together with us
they want to be a member they want to
support us
so mark drum roll cue the trumpets
let's do a shout out to all our members
those who are uh totally flexible with
their mindsets and wanting to improve
and become more flexible every day
include bob
niels john and terry brydie nile sandy
and ken dietmar tom byron and mark
helena yaniv marjan connor rodrigo
yasmin and spaceman
mike i need to go and revisit this show
on breathing to even be able to get all
of those members out in one breath
look to all of you including our latest
spaceman and to
our very first member bob nolly who's
been with us since the start thank you
so much very grateful
you're helping us we have to pay
web hosting we have to pay podcast
hosting
there's a number of additional costs
that we pay out of our pockets
just so that we have the chance to share
with you and we're totally totally
grateful
for your support and mark if you become
a member at moonshots.io every single
month you get to listen to something
that's pretty cool what is that
every single month in addition to our
weekly podcast so by no means is this
changing the plan everybody we'll still
be doing our weekly show but
every so often as you guys can all hear
we run into these themes and topics and
areas that just deserve a bigger deep
dive ideas such as motivation ideas such
as circle of control and frameworks as
well as the art of communication
here's a little teaser for you listeners
coming out in the the uh the month of
december will be our sixth episode our
sixth
shot
member series master series all about
the art of communication and in those
are 90 minute comprehensive deep dives
into very specific
topics that we uncover every single
month so by joining us
on patreon and becoming a member a
moonshot member you can get access to
the master series and deep dive into
these topics with myself and mike every
single month
so there you have it moonshots.io click
on the member button you can do it in
fact if you're listening right now if
you're enjoying roger frampton because
we're a lot more of him to come and
you're thinking i want to work on my
communication a little bit this is
something for the new year that i could
jazz up a little bit just become a
member we'll be publishing it next week
you get to listen to the art of
communication masterclass if you head
over to moonshots.eo and become a member
now something else we can do according
to roger frampton is to take care of our
spine we talked a little bit earlier
about how we end up sitting so much of
the day and that's doing a lot of things
to us and we're getting a little
disconnected to our body so let's start
this real examination of some of the
science behind the flexible body book by
roger frampton
now let's hit it let's get into the key
thing that's right it's our spine
this is me strutting down the catwalk
for calvin klein
the casting director thank you the
casting director was backstage before
the show teaching us how to walk in a
strong posture
feet straight belly button in shoulders
back and down
but why in my early 20s
was i being taught how to walk
more importantly why did walking this
way feel so alien but yet on the outside
to the audience
it looks quite powerful
i mean all they were asking me to do was
walk like i was supposed to walk
so i decided to go to a place where just
being in strong posture was common
practice
and i was about to meet the person face
to face
that would destroy my aspiration
of schwarzenegger
forever
so i was attempting an exercise called a
bridge
an adult gymnastics class
and i just couldn't get my arm straight
let alone my body off the ground so the
coach calls somebody over
who demonstrates this movement
effortlessly
she was a six-year-old girl
but what i really began to see is the
principles being used in gymnastics
class were identical to the posture cues
are being given backstage during fashion
week
it's the language of gymnastics that's
not based on individual muscles
but based on
movements of the joints
and the skeleton
for example they use shoulder
instead of biceps triceps hips
instead of quads hamstrings
completely the opposite to what the
fitness industry prioritizes
fitness talks muscles
before spine
you see gymnasts focus on how
they are moving their body
and they also just happen
to have awesome posture
and a really strong core
it's really no coincidence this is a
byproduct of working with the body
in fact prioritization of the spine
is a much smarter approach
if you happen to damage your spinal cord
you can actually lose the ability to
move any part of your body and this is
something we've been reminded of our
whole lives
stop slouching
sit up straight
engage your core
get your elbows off the table
they all mean the same thing
all your parents were saying was
prioritize your spine
you see the thing is as humans we were
just born with full range of motion
i mean mike i don't know about you but
it definitely
got me sitting up straight
yes
yes
chest yes sir hit straight
snap the heels
pretty good so he's really saying like
don't over obsess about the bicep think
about the shoulder
think about posture think about core
respect the spine as some
central
uh foundational
basis by which all movement comes from
i really and and how surprising was it
that when the models are told to
actually walk with confidence and look
good
he's like they're just re-teaching you
what you get in gymnastics
that's the same concepts
as what you get taught in gymnastics but
that shows you everyone forgets these
basic principles of good posture good
core strength
and this is what he's teaching us i love
this kind of stuff i think this is great
mark i i think this really is a good
summation actually of the entire series
we've done on health you know we've
covered breathing we've covered sleep
we've covered food and now we're digging
into the body
and i think what roger is calling out
there is he was 20 he's or he's in his
20s he was learning how to walk again
and i think
these four aspects these four elements
that we've covered within the health
series
are all pretty essential things that we
have perhaps forgotten about you get
taught it once maybe you move on and you
develop bad habits for example with your
body you might be slouching or you might
be sitting in an awkward position and
you'll deprioritize your spine i think
this series for me mike has really
illustrated and brought up a number of
aha moments that make me realize i can
sit up straight more regularly or i can
prioritize my spine through better
stretching and rather than focusing on
specific muscle groups like biceps
instead thinking about the movements
that you do and allowing the core or the
the muscles to kind of follow the moves
it seems um much more enjoyable actually
you know it seems like a real moment to
kind of get that body a little bit more
flexible and and
improve yourself in the long run
it really does but i i do think we need
to use uh roger's insights here to go a
little bit further to call out the
problem uh the enemy and we've already
mentioned it a lot it's this idea of
sitting and boy mark i i can find myself
sitting for long stretches of the time
for huge parts of the day so let's
actually hear from uh roger
and let's hear his thoughts on why
sitting for too long is bad for your
back
why can't mr esther got clay
spent time traveling the world and
research places where back pain hardly
exists
what she noticed was people's spines
with a flatter lumbar curvature didn't
suffer from back pain
she referred to this as a j-shaped spine
and you can see the difference in the
images here
between the s-shaped spine taught in the
western world
and the j-shaped spine in people
where back pain doesn't exist
goku states the j-shaped spine is what
you see in greek statues and in young
children universally
what she's saying is
we're all born
with a j-shaped spine
now you may have noticed when young
children pick things up from the ground
they drop down into this perfect squat
this is in fact a pre-chair
resting human position
but unfortunately as a consequence of
our current human conditioning
or our culture
this natural resting position is about
to be taken away from this child
he's about to be taught
a resting position is in fact
a chair
and when he soon starts school seven
hours of his day
every day he will be asked to sit
in this quite frankly weird
and unhuman position
now i didn't even take into account the
amount of hours this kid spends watching
peppa pig
according to the british chiropractic
association the total number of people
off sick from work with back pain
increased last year
by 29
from the survey the reason for back pain
was sitting too long in one position
whoa i mean
he's really calling us out that um you
know we think
a natural
position of rest is just slouching back
in the chair and i think we're also
guilty of this right oh my god i am so
guilty
whether it's whether it's in an office
chair whether it's a dinner chair or
whether it's the couch you know i think
they're all guilty of creating what
roger's specifying and and dr gokail are
specifying is this
shaped spine and and i think that
awkwardness if you compare it to a nice
gentle straight line with that little
kick like a j shaped spine an s-shaped
spine to me it kind of feels quite
squashed and you know i sometimes if i'm
sitting down for too long mike i'll feel
as though my body's almost uh got
smaller if you can imagine that because
it's almost compressing upon itself
yes and i think this is what roger's
really reminding us here isn't it yeah
and and and just to just to make sure
that we understand the science here
they have found in indigenous
populations that don't have this
sedentary sharing computer culture that
they have much better healthier spines
they don't have all of these back
complaints i mean just think about how
many times
you and me mark have had
soreness in the back or
sore lower back or how many people you
know who pull out their back or who
become bedridden because they've you
know they've done something to their s1
or their s2
um
it's prolific isn't it like how many
times have you been like oh my back is
really tight
oh
very very regularly and in fact my my
wife had had to have an operation two
years ago on her spine because of this
this tightness
and and you know what people refer to as
slip discs trapped nerves you know it's
all very very common place now isn't it
and yet we're still quite happy to just
go about our days sitting in as roger
calls these awkward chairs rather than
going back to the essentials like a kid
who who squats deeply to pick up
something from the floor i think this is
really the crux of what roger's trying
to teach us isn't it be that a little
bit more agile be a little bit more
conscious of how you move and in the
long run your body and your spine will
thank you for it i mean now's the time
to start making this change isn't it
mike
it really is and if you are feeling
agile i've got another suggestion mark i
think folks could
open up their apple podcast app
and they could search for something
brand new don't you think
yeah yeah something very very flexible
out there in the ether and the internet
is now listeners the master series the
moonshot master series is coming to you
from apple podcasts so if you're
listening to us through the apple
podcast app each week you can now go and
subscribe to the master series where
every single month we do a deep dive a
90-minute comprehensive delve into first
principles and motivation and you can
listen for free for how long is it mike
is it a month's free trial
i think it's like two weeks you can
listen to everything as many times as
you like and then it's a subscription
and we basically created this so that if
if patreon is not your thing and you
much prefer just to get the podcast
through your favorite to apple podcast
app
then you can do so and you can just
subscribe and so just go in to
in fact try it now if you're listening
you can just go and get a free trial
um you can just type in moonshots master
series and you can check out these
great 90 minute master classes that we
do
where rather than studying say roger
frampton
or michael poland individually like we
do every single week on the moonshots
podcast
this is when we pull it all together in
a mega topic
like motivation like first principles
like we will next week the art of
communication and we have tons of clips
mark we we have on average nine clips
in a 90-minute show with downloads and
transcripts and
frameworks and
it'll keep you busy that's for sure when
it might
yeah it's taking the learning out loud
model and method and applying frameworks
downloads and additional breadth of
clips to that that analysis and
education so come join us listeners come
and join the moonshots master series and
continue learning out loud as we delve
into these pretty big comprehensive and
very important
topics on the master series
yeah and that that master series that'll
power your mindset just like roger
frampton will uh he's got
now
the opportunity to give us some very
practical
steps that we can take if we want to
deliver on great posture if we want to
have a really good sense of progress in
how we develop our body and how we keep
ourselves in good shape so we can be the
very best version of ourselves he's got
a mindset um
advice for us
so
now we go into the practical now we go
into getting the job done of having a
flexible body so let's have a listen to
roger frampton himself so you're also
working a little bit like what edo
portal says like they're you're working
on new neural patterns like holding a
planche is difficult and i'm in hand
balancing courses and it's very
difficult but i get a crazy workout but
when i go workout for an hour i'm not
thinking i'm going to work my shoulders
and work my abs i'm just trying to hold
a handstand for like a two-minute
handstand
last weekend and everything's working
but i find it's so mentally challenging
and that's what you do with your yeah
it's huge i talk about the mindset of an
athlete so i think i always say like you
know look at look at like a female
sprinter really hard for women to get a
six-pack and you know these girls have
got abs you know and then
and then if you think of that person are
they when they go to training are they
trying to get a six-pack
no they're not they're not trying to get
a six-pack they're always trying to
improve their performance
however when in the fitness industry
we're trying to get six-pack trying to
get a six-pack
like it's just a slightly different way
of thinking the athlete is always
thinking how can i improve my
performance you know it doesn't matter
whether they're a runner whether they're
gymnastics i love gymnastics
it doesn't matter what the sport is
they're always trying to improve that as
a result of improving that
you get looking better but you're never
trained to look better
don't train to look better instead that
is a result of trying to improve your
performance i mean mike this is a pretty
cha there's a bit of a change for those
of us who have intentionally signed up
for the gym because we want to look like
you know the chris hemsworth or or any
any of the hollywood individuals people
will focus on building let's say big
biceps or a six-pack
when roger's really reminding us here
well no start with the start with just
having
good performance in whatever it is that
you're doing
yeah and and i want to even go back and
really unpack this clip because i think
in here this is the perfect bridge to
some of the exercises we're going to
recommend
he has such a good point
so
he talked about female sprinters
and if you actually recall they all
have just these amazing
um incredibly lean
physiques
but
they're just trying to run fast
and what he's making the point of is if
you focus on a
a body driven outcome
like better movement more speed
and work on a series a sum
of joints and muscles and movement
rather than going to the gym and just
doing the isolated bicep curl
what he's saying inadvertently
you will have
a great
uh
healthy body that looks great by
focusing on those outcomes
and it's such a good um
it's such a good example because you can
guarantee that a lot of women watching
the olympic sprinters and they look at
those female sprinters and go oh my gosh
they're so slim they're so strong look
at those six packs and technically for
women six packs are harder than men just
for basic biological reasons
and
it's interesting
that
none of those female sprinters
train for the six-pack but yet that's
the thing that they get as a result of
focusing on these body outcomes of
better flexibility
more total body strength
i think this is really powerful insight
don't you where he's he's really
encouraging us to focus on the
the root of body mobility isn't he he's
saying go out and try and improve like
london real references in that clip he's
doing a two minute handstand or if
you're running like like
roger references you're gonna have these
results these impacts after working on
that performance so allow it to be
allowed muscle growth to almost be a
a side benefit to actually improving
your performance in exercise and that's
really the crux of this isn't it by
working on your body being able to bend
to squat to roll
you know with more ease than you had
yesterday
your body will then be able to lose
weight or be that little bit more
flexible maybe you'll be able to reach
a different move in your yoga structure
than you had before just by starting
with those basics
the um
i like the shift in thinking here now
he has a bunch of
different thoughts and exercises
i think if you're really excited about
roger frampton's book the flexible body
he also has uh another book called the
seven stretches so just you know jump
onto your favorite bookstore he's got
lots and lots of um
great programs you can go to his website
roger.coach
you can get all sorts of stuff let's now
mark
let's break down sort of some of this
into some practical things and and the
first thing i want to do
is introduce to you like the the
flexibility
idea that he brings us
um and um you know sort of the the kind
of essential way to think about his work
is he is prioritizing
uh the spine
your hips
your shoulders and how they all come
together and balance this is really sort
of the architecture of what he's
proposing and again you don't see him
saying
the bicep or the quad right or or the
lat he's he's really talking about this
system and if you do these
um
i mean if you really work on these
concepts and
we'll give you some examples in a second
you can do all sorts of things you can
reverse back pain you can increase your
flexibility
these can lead to better posture
and getting rid of all of that tightness
but i think what's really interesting
mark is if you focus on things such as
the spine
such as stretching and flexibility i
think what happens is
you really do
get a sense of confidence
through this mastery of the body through
understanding all of those joints and
muscles and movements i cannot tell you
my like when i do a great stretch in the
morning where i do everything from my
neck my shoulders right down to my calf
muscles even my toes
when you do workouts like that when you
do stretches like that kind of feels you
get this confidence right it's it's i
don't know what it is
the blood starts moving the muscles are
activated your mind becomes alive it's
really like a feeling of mastering the
body isn't it
yeah yeah i i can totally relate to that
whenever i use my roller
and i'll focus on my hips or my legs
because they get particularly tight as
well as my
shoulders and and the upper back
actually more so than the lower back
it
the feeling the only way i can describe
it apart from the agonizing uh feeling
that you might get the first or second
time which very listeners don't be put
off if it's a little bit sore the first
time you use a roller it goes away after
that
it's a feeling it's so good
i can't i can't express how
good actually
and just so we're clear
these foam rollers so if you're not sure
what we're talking about just google
foam roller
nice kind of chunky three to six inch in
in width probably about three foot long
um oh my gosh just roll those bodies
and when you use those or when you're
doing stretching as you were just saying
mike the the feeling that i can express
is it's like waking up it's suddenly
you've got this clarity and i think it
is exactly as you just said the blood is
flowing your things are firing in your
brain because suddenly for me i'm
starting to feel again and sometimes at
least i'm guilty of this i'll be in my
own brain i'll be thinking about emails
about work about things i've got to do
in my day but by stretching and by using
maybe a firm roller or doing some form
of exercise it helps me bring myself out
of my mind and into my body
and i can start feeling my toes like you
say i can feel my back my hands and i've
got a little bit more awareness and for
me that's when i'm really waking up when
my body is as awake as my mind and
you're ready to learn you're you're
ready to engage and to think clearly
it's it's it's blown out the cobwebs
hasn't it
blown other cobwebs is exactly how it
feels
so uh look let's talk about some of his
advice
um and practical things that we can do
the first one we're gonna get run
through a couple of these together so so
listeners if you're thinking
uh about the question that we had for
today's show what is one activity in
your day that you'll now do standing
as you consider that maybe you want to
do a little stretch and uh engage the
body maybe what you'll want to do is um
think about some of these as options for
you to incorporate into your daily
practice
um i think a great one that he has
for beginners who are getting into the
world of stretching is he says to them
look
fine try a couple of stretches and melt
into it now this first advice from him
about melting into it
is really based around and i'll read you
what he says here on a scale of one to
ten intensity you want is to be around
about a five if you manage to last the
time so roughly a minute
uh it will leave you feeling relaxed and
recharged for the day
so if you wanna really get to the first
thing you can do if you're really new to
stretching
try just a couple of stretches
and just melt into it don't push too
hard
just
gradually get into it
keep the intensity level at about a five
and if you can hold that for a couple of
minutes
and just
let it really take hold of your body
and see if it works i think that's a
great way to get into stretching don't
you matt
yeah yeah i've i've certainly used one
of those when back in the day of doing
yoga classes and it feels it feels
amazing just to sit there in peace and
allow your body like you say to
melt into it and it does become a lot
more flexible even just
uh allowing yourself to stay relaxed
yeah it does it does start to open up a
little bit
yeah all right so he's got no he's got
another one so hit us with it man
yeah another great one that i like to do
a lot mike as well even though i'm not
very good at it is just simply folding
in half
so as you stand you can do this while
sitting actually as well sitting on your
floor
think about trying to touch your toes
now if you're a little bit like me maybe
you're still a little bit flexible and
you need roger frampton's help maybe
touching the toes is still a little bit
ambitious at this point but the way for
me mike is i'll stand hip width apart
and i'll fold over really bending in the
spine and feeling as though your body
and your blood is going into your brain
as well as all the tips of your fingers
as you're bending over now you don't
need to stretch too much there you're
not intentionally trying to touch your
toes but just a nice gradual again like
the first tip you're melting into it and
holding that for about a minute
uh whether it's in your house or
wherever you might be you can start to
feel that tension lifting and if you
need to like me you can put a little bit
of a bend in the knees just to help
yourself get that little bit closer and
over time you can get closer to touching
those toes
totally another one he's got for us is
um i want you to imagine lying on the
floor in what they call the sphinx pose
so you lie with your tummy on the floor
and this is a great one that he
recommends you can just do if you're
watching a bit of telly
is you lie on the floor and then you put
your hands out in front of you push
yourself up a little bit so you curve
that spine and you don't have to do it
really intensely but what you want to do
is
keep your hips
really nice flat on the ground but then
curve your back up don't push too hard
but actually so you can instead of
looking at the floor you're actually
looking at something like the television
now this is a great one
i actually do this one every morning i
even like twist the spine a bit
to really open it up but this sphinx one
is such a good one and it's a great
recharger each of these ones that we're
mentioning are really good recharges
getting a lot of blood movement
throughout the body to the head
i think that's a really good one if you
want to re-energize the body
uh
do the melt exercise find one exercise
and just melt into it two do the folding
in half or three
do the sphinx pose a lie on the floor
and just curve you back up watch the
television and just feel particularly
down in that lower spine you're doing
all sorts of wonder down there aren't
you mark
yeah you're doing so much wonder and
that spine this stretching that you're
doing in your body ultimately really
really benefits your mindset you know
like we were saying mike when you're
doing your stretching in the morning or
maybe using that foam roller your body
as well as your brain are starting to
come to life and what roger's really
encouraging us is to really consider
that consciousness as well as the word
of mindfulness as you're doing these
stretches you know similar to the
ability of getting out of your brain
when you're exercising when you're
stretching just think about the effect
that it's having on your body as you're
stretching and you're melting and really
allow your body to feel recharged as
well as your mind feeling that
re-energization
that comes with you know that little bit
of exercise and as
we got to remember mike these stretches
they do count as exercise so even if
it's just a five minutes or ten minutes
a day that's still a very light form of
exercise that's just helping your body
become a little bit more mobile as well
as flexible so it's really really worth
doing isn't it
yeah and his last tip so
this is all around recharging your body
is sort of the inverse of the folding in
half is what he calls the opening of
your heart and this exercise you'll
sometimes hear hear this referred to as
back bending all you do instead of
folding over and doing the touching of
your toes we're gonna inverse that and
we're gonna actually
stand and just lean
backwards curve backwards
and open up the heart
very good exercise that can really just
i actually like to have my arms out when
i do this one and so i not only are
opening up the back but really working
on the chest as well
and it's a really good way of
shaking off the day you know maybe
you've
been really focused on something maybe
you've just got a bit of stress in the
body
literally curve it back open up the arms
and just enjoy
the opening of yourself and letting all
of that
blood circulation happen that breath
and energizing uh the body so those are
five tips from roger frampton the
flexible body author five ways that you
can recharge and energize your body
he has a lot of other work uh around
specifically what you can do for the
spine in terms of flexion extension
rotation
getting into hip mobility shoulder
rotation and balance so there's so much
work here we just wanted to give you
five good ones that will help you
recharge and start building that
flexible
body
i think mark before we kind of
wrap up with roger
i think we need to remind people that um
you know we talked about apple podcast
app and how much we'd love them to get
the moonshots master series
uh on that but something that we've been
very fortunate with is that folks have
always wanted to
to give us a rating and review but i
think it now is a good moment to remind
them
how much we need those ratings and
reviews in the apple podcast app right
that's right listeners if you're looking
and listening to us in the apple podcast
app if you're checking out the free
trial for the master series why not give
us a little bit of a rating or review
while you're in there as well because it
really really helps us spread our
message as well as this ability of
learning out loud we get so many tens of
thousands of listeners a month just like
you guys at home and we love hearing
from listeners who are from all four
corners of the globe and the way that
that gets spread and the moonshots
message gets out there is through
ratings and reviews as well as people
sharing it so if you're in your apple
podcast app why not just give us a
little bit of a rating or review and
we'll definitely uh thank you for it in
the future shows as well as beyond
exactly and uh now that you're
you've finished hitting those five stars
i think we're hoping for five stars
right man right yeah
that would be a nice moment
and i'll tell you what
yeah it's christmas it's it's a holidays
gift from you to us so thank you our
dear listeners now another moment is is
upon us not only is it the last clip for
this show
but in fact we're going to end uh with
some thoughts uh on
which moments really matter if you are
pursuing the flexible body so for the
last time on this show let's have a
listen to roger frampton what what any
thoughts you have for me because i'm
training for this race i've got not much
time left couple months um i'm training
like 13 times a week right now nine
sessions for iron man four sessions just
so i can have fun with this thing called
my body because i like break dancing i
can balancing i like moving but for the
iron man there's no creativity i have to
bike and swim and run and do it a lot
that's what i'm doing
so advice from you anything that comes
to mind on the on the physical aspect
maybe the recovery or just plant-based
diet or just thoughts in general okay um
because you are yeah because this is
like something that's completely
different to like to what you've ever
done and like to what i do like that's
like this is like this is like the
opposite
i talk about the hair and the tortoise a
lot right by the way the hair and the
tortoise oh the hair on the tortoise
yeah okay yeah so how'd you sit how did
you say that the hair and the tortoise
you say turtle in the world
tortoise yeah we see toys okay so what
are you saying you're saying because
they're slow and steady wins the race
basically
and it's not like oh that's wrong and
this is right but i'm always playing the
tour toys game so i like for no i
haven't ran for years like i don't even
run for a bus okay just because you
cannot be a self-aware when you're
moving past a certain speed
okay so that's
where i'm coming from okay so you're the
slow you're the slow mover as opposed to
the yes mover yeah you want to pay
attention to each movement every
movement and you're super conscious of
where your shoulders are and where your
brain is and where your breathing is
with each movement constantly even
though that's it so you know even as you
said okay gotcha so you're doing right
now i'm stretching my right hip okay
gotcha i believe you
conscious and aware mike i mean look not
only does that feel like a suitable clip
to wrap up roger frampton the flexible
body but actually he has our health
series in general noticing and being
conscious of your breath you're sleeping
you're eating in your body that feels
like a classic tip that you know for me
at least i've totally de-prioritized and
even forgotten about hmm
i think you know
this
um
this could be taken as roger just saying
wake up and realize and listen to and
experience
your body
and as you know
like one of the things that i found
through just
a practice of meditation and breathing
is how
beneficial it is
to be
truly present and aware in your body
and the way in which
you can just get so much
from noticing your movements and being
aware of where you feel good and strong
for example i did my resistance training
yesterday upper body
so i'm not going to say i feel like
arnold schwarzenegger but i'm
approaching that mark and it's just
really good and this is what i mean by
this sort of confidence that you get
from stretching
from um
physical activity
um it really does feed your confidence
the clarity of thought and a way you can
unlock that is noticing every moment
don't just be focused on the on the
bicep be focused on your balance
be focused on your posture have strength
in your core
i think these are great ideas to take
out from roger frampton what do you
think matt
i mean you're totally right noticing
movements building that confidence as
well as clarity in your mindset i mean
mike this is what the moonshot show is
all about this health series for me has
absolutely landed in the sweet spot of
the key lessons and tips that we uncover
every single week together i mean for me
it's been
so practical because we've covered areas
of breathing of eating or flexibility
and sleeping but actually it again
allowed us up into what we're really
trying to communicate on the moonshot
show which is about confidence being the
best version of yourself as well as
creating that clarity
so here's the question mark what is the
one activity in your day
that you're now going to do standing
it's i'm going to
very easily
do meetings while standing maybe it's
just one hour a day
but instead of slouching in front of my
computer while i'm working from home or
in the office i'm going to stand up and
do the call while standing what about
you my dear
i'm i'm gonna go for email
uh i try to batch my email and so i
don't have to worry about
where i am exactly i can move about the
house so i'm thinking like i have this
really nice
deck and barbecue area with a raised
area so i could actually stand out there
do some email while standing there
and then head back and sit down when i
want to
focus on somebody so so
i'm going for a two for one there mark
that's nice i like that a lot
china's sneaking get you know move
around a little bit take a different
location stand up
well mark listen thank you to you uh
thank you for joining me on this journey
into
a flexible body and thank you to you our
listeners the moonshotters our members
to people who are listening to us on
apple spotify
audible
amazon music there's millions of you out
there so we want to say thank you we are
so grateful uh for
you learning out loud with us and we're
especially grateful to those of you who
have become members to support us and
today it was a real celebration of the
body it was a fitting end to our health
series we studied here on show 159 we
studied roger frampton's book the
flexible body and he really gave us an
introduction to his method primitive
posture and progress
and he made a call to arms prioritize
your spine respect your spine
make it number one because his next
thought was you're sitting for too long
you're crushing that back you're not got
that beautiful j you've got what they
call the s
spine and that is doing until damage to
your hips to your shoulders your balance
and he says you have to have
this
this mindset of an athlete focus on the
outcome and you'll get the six-pack
along the way and we had a bunch of
different stretches tips and tricks so
you could unlock the flexible body
and above and beyond every single
stretch and every pose is a key idea of
noticing every movement become one with
your body fill your body know your body
be inside of your body
and join us on this journey of learning
out loud as we discover the power of our
body the power of health and helping us
be the very best version of ourselves
and that's what we're all about here on
the moonshots podcast
that's a wrap