Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
This shows you the differences between two versions of the page.
Next revision | Previous revision Next revision Both sides next revision | ||
joint_mobility:demos:beginnig_warmup [2014/12/10 11:10] gunn created |
joint_mobility:demos:beginnig_warmup [2016/10/15 14:12] gunn [Joint Mobility Routine] |
||
---|---|---|---|
Line 1: | Line 1: | ||
====== Joint Mobility ====== | ====== Joint Mobility ====== | ||
+ | ===== 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 | ||
+ | * Cross Front | ||
+ | * 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 ===== | ===== IntuFlow by Scott Sonnon ===== | ||
+ | * [[joint_mobility:principles | Ten Principles of IntuFlow by Scott Sonnon]] | ||
=== Beginner === | === Beginner === | ||
* [[http://www.youtube.com/watch?v=bsMPqP7hxRk | Scott Sonnon Intuflow Beginner Part 1]] | * [[http://www.youtube.com/watch?v=bsMPqP7hxRk | Scott Sonnon Intuflow Beginner Part 1]] |