====== Joint Mobility ======
  * {{exercise_routines:joint_mobility_201610.pdf | Joint Mobility Reference PDF}}
===== Joint Mobility Routine =====
=== 1. VIBRATION/SHOULDER ROLLS: (20 Seconds Each) ===
  * Arms–Legs–Together–Chug
  * Shoulder Rolls: Back/Fwd

=== 2. NECK (3-5 Reps) – Crown to Coccyx Alignment ===
  * Tip Forward-Back
  * Swivel
  * Tilt Left–Right
  * Tilt Nod
  * Circles
  * Jut–Glide–Tuck/Circles
  * Jut–Glide–Tilt/Circles
  * Figure Eights (Chin Ear/Ear Chin)

=== 3. SHOULDERS (3-5 Reps)–Shoulder Pack ===
  * Roll Back/Forward/Alternate
  * Arm Swings: Side/Front/Top/Back/Low
  * Arm Swings Figure Eights: High Low/Side to Side/Front Back
  * Rope Pull + Hip Root

=== 4. ELBOWS (3-5 Reps)–Elbow Orientation ===
  * Down: Thumb to Armpit Circles
  * Side: Thumb to Ear Circles
  * Front: Thumb to Chin Circles
  * Stir the Pot
  * Single Arm Figure eights
  * Scarecrow

=== 5. WRISTS (3-5 Reps) ===
  * Arm Raises
  * In–Up–Out–Down/Circle
  * Down–In–Out–Up/Figure eights
  * Up–Out–In–Down/Figure eights

=== 6. Fingers (3-5 Reps)–Grip Confirmation ===
  * Roll “Ice Cream Cone” – “OK”
  * Knuckles

=== 7. WAVES: (3-5 Reps)===
  * Washing Machine
  * Shoulder–Elbow–Wrist
  * Wrist–Elbow–Shoulder



=== 8. Chest (3-5 Reps)–Core Activation/Hollow body ===
  * Chest Openers
  * Ribcage: Fwd/Back/Side/Circles
  * Spine Rollups
  * Arms out, Side-to-Side Glide

=== 9. WRISTS ON FLOOR( 3-5 Reps) ===
  * Palm Down, Fingers Out Circles
  * Palm Down, Fingers To Knee
  * Fist to Wrist
  * Knuckle to Thumb
  * Palm Up, Fingers to Knee
  * Wrist Waves

=== 10. Hip (3-5 Reps)–Hip Recruitment ===
  * Down Dog Hip Rotations
  * Leg Drive Up

=== 11. Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip ===
  * Hip Thrust Fwd/Fold Fwd, Hip Back
  * Squats
  * Hip Drive Up Side Stretches
  * Dizzy Circles
  * Hip Root
  * Swipe the Bench
  * Hip Circles: Head/Head & Arm Up

=== 12. Hip  (3-5 Reps) ===
  * Leg Swings: 
    * Knee Up
    * Straight
    * Across
  * Side Circles
  * Back Circles
  * Hip Openers

=== 13. Knees (3-5 Reps) ===
  * Bicycle
  * Corkscrew/Front–Side
  * Soccer Kicks

===14. Ankles (3-5 Reps) ===
  * Up–Back–Side–Side/Circle
  * Back On Toes: Side–Side/Circle

=== 15. Balance Drills ===
  * Single Leg: Forward–Side–Back–Forward–Tree
  * Toe Squats

=== 16. Warm Ups (8-10 Reps) ===
  * Squats
  * 90 degree squats
  * Cassock
  * Flat Footed Drop Stance
  * Monster squats


===== IntuFlow by Scott Sonnon =====
  * [[joint_mobility:principles | Ten Principles of IntuFlow by Scott Sonnon]]
=== Beginner ===
  * [[http://www.youtube.com/watch?v=bsMPqP7hxRk | Scott Sonnon Intuflow Beginner Part 1]]
  * [[http://www.youtube.com/watch?v=igOhU3EXqr4 | Scott Sonnon Intuflow Beginner Part 2]]
  * [[http://www.youtube.com/watch?v=2_-3yl7NO7A | Scott Sonnon Intuflow Beginner Part 3]]
  * [[http://www.youtube.com/watch?v=HQZrJWeGtH8 | Scott Sonnon Intuflow Beginner Part 4]]
  * [[http://www.youtube.com/watch?v=pFugm34H_IQ | Scott Sonnon Intuflow Beginner Part 5]]
  * [[http://www.youtube.com/watch?v=HKzcleRW9LM | Scott Sonnon Intuflow Beginner Part 6]]
    * Spinal rock, quad hop, breathing squat

=== Intermediate ===
  * [[http://www.youtube.com/watch?v=Z6wv1AKwQ-o | Scott Sonnon Intuflow Intermediate Part 1]]
  * [[http://www.youtube.com/watch?v=fuA9P9A8AoA | Scott Sonnon Intuflow Intermediate Part 2]]
  * [[http://www.youtube.com/watch?v=vADJiTx2Mss | Scott Sonnon Intuflow Joint Mobility Intermediate Part 3]]
  * [[https://www.youtube.com/watch?v=zZVvjfw4yQM | Scott Sonnon Intuflow Joint Mobility Intermediate Part 4]]