Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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joint_mobility:demos:beginnig_warmup [2014/12/25 13:31] gunn [Joint Mobility] |
joint_mobility:demos:beginnig_warmup [2016/10/15 14:17] gunn [Joint Mobility Routine] |
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| ====== Joint Mobility ====== | ====== Joint Mobility ====== | ||
| ===== Joint Mobility Routine ===== | ===== Joint Mobility Routine ===== | ||
| - | ==== 1. VIBRATION: (20 Seconds Each) ==== | + | === 1. VIBRATION/SHOULDER ROLLS: (20 Seconds Each) === |
| * Arms–Legs–Together–Chug | * Arms–Legs–Together–Chug | ||
| - | ==== 2. NECK (3-5 Reps) – Crown to Coccyx Alignment ==== | + | * Shoulder Rolls: Back/Fwd |
| - | * Shoulder Rolls (flow breathe) | + | |
| + | === 2. NECK (3-5 Reps) – Crown to Coccyx Alignment === | ||
| + | * Tip Forward-Back | ||
| * Swivel | * Swivel | ||
| - | * Tip Forward–Back | ||
| * Tilt Left–Right | * Tilt Left–Right | ||
| - | * Tilt Tip Forward–Back/Switch sides | + | * Tilt Nod |
| * Circles | * Circles | ||
| - | * ut–Glide–Tuck Circles | + | * Jut–Glide–Tuck/Circles |
| - | * Bobble Head | + | * Jut–Glide–Tilt/Circles |
| - | * Chin Ear/Ear Chin | + | * Figure Eights (Chin Ear/Ear Chin) |
| - | ==== 3. SHOULDERS (3-5 Reps)–Shoulder Pack ==== | + | |
| - | • Roll Back/Forward (flow breath) | + | === 3. SHOULDERS (3-5 Reps)–Shoulder Pack === |
| - | • Opposite Roll | + | * Roll Back/Forward/Alternate |
| - | • Opposite Roll Arms Locked | + | * Arm Swings: Side/Front/Top/Back/Low |
| - | • Arm Swings: Side/Front/Top/Back/Low | + | * Arm Swings Figure Eights: High Low/Side to Side/Front Back |
| - | • Arm Swings: Top Bottom 8ths | + | * Rope Pull + Hip Root |
| - | • Arm Swings: Right Left 8ths | + | |
| - | • Arm Swings: Front Back 8ths | + | === 4. ELBOWS (3-5 Reps)–Elbow Orientation === |
| - | • Rope Pull Rolls + Hip Root | + | * Down: Thumb to Armpit Circles |
| - | + | * Side: Thumb to Ear Circles | |
| - | ==== 4. ELBOWS (3-5 Reps)–Elbow Orientation ==== | + | * Front: Thumb to Chin Circles |
| - | • Side: Thumb to Ear Circles | + | * Stir the Pot |
| - | • Front: Thumb to Chin Circles | + | * Single Arm Figure eights |
| - | • Bottom: Stir the Pot | + | * Scarecrow |
| - | • Side: Figure 8ths | + | |
| - | • Scarecrow | + | === 5. WRISTS (3-5 Reps) === |
| - | + | * Arm Raises | |
| - | ==== 5. WRISTS (3-5 Reps) ==== | + | * In–Up–Out–Down/Circle |
| - | • In–Up–Out–Down/Circle | + | * Down–In–Out–Up/Figure eights |
| - | • Down–In–Out–Up/Figure 8ths | + | * Up–Out–In–Down/Figure eights |
| - | • Up–Out–In–Down/Figure 8ths | + | |
| - | • Drop to knees: | + | === 6. Fingers (3-5 Reps)–Grip Confirmation === |
| - | o Palm Down, Fingers Out Circles | + | * Roll “Ice Cream Cone” – “OK” |
| - | o Palm Down, Fingers To Knee Rock | + | * Knuckles |
| - | o Fist to Wrist | + | |
| - | o Knuckle to Thumb | + | === 7. WAVES: (3-5 Reps)=== |
| - | o Palm Up, Fingers to Knee Rock | + | * Washing Machine |
| - | • Leg Drive Up | + | * Shoulder–Elbow–Wrist |
| - | • Wrist Waves | + | * Wrist–Elbow–Shoulder |
| - | + | ||
| - | ==== 6. WAVES: (3-5 Reps)==== | + | |
| - | • Washing Machine | + | |
| - | • Shoulder–Elbow–Wrist | + | === 8. Chest (3-5 Reps)–Core Activation/Hollow body === |
| - | • Wrist–Elbow–Shoulder | + | * Chest Openers |
| - | ==== 7. Fingers (3-5 Reps)–Grip Confirmation: Cone/OK ==== | + | * Ribcage: Fwd/Back/Side/Circles |
| - | • Roll “Ice Cream Cone” – “OK” | + | * Spine Rollups |
| - | • Knuckles | + | * Arms out, Side-to-Side Glide |
| - | ==== 8. Thorax/Chest (3-5 Reps)–Core Activation/Hollow body ==== | + | |
| - | • Chest Openers | + | === 9. WRISTS ON FLOOR( 3-5 Reps) === |
| - | • Ribcage Circles | + | * Palm Down, Fingers Out Circles |
| - | • Spine Rollups | + | * Palm Down, Fingers To Knee |
| - | • Side-to-Side Glide | + | * Fist to Wrist |
| - | ==== 9. Hips (3-5 Reps)–Hip Recruitment ==== | + | * Knuckle to Thumb |
| - | • Hands/Feet To Floor: Hip Rotations/Figure 8ths | + | * Palm Up, Fingers to Knee |
| - | • Leg Drive Up | + | * Wrist Waves |
| - | ==== 10. Spine (3-5 Reps)–Leg Drive/Toe Grip ==== | + | |
| - | • Bend back/Fold forward | + | === 10. Hip (3-5 Reps)–Hip Recruitment === |
| - | • Side Stretches | + | * Down Dog Hip Rotations |
| - | • Dizzy Circles | + | * Leg Drive Up |
| - | • Swipe the Bench | + | |
| - | • Hip Circles: Hips/Arm/Head | + | === 11. Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip === |
| - | + | * Hip Thrust Fwd/Fold Fwd, Hip Back | |
| - | ==== 11. Hip Joint (3-5 Reps) ==== | + | * Squats |
| - | • Leg Swings: | + | * Hip Drive Up Side Stretches |
| - | o Knee Up | + | * Dizzy Circles |
| - | o Straight | + | * Hip Root |
| - | o Cross Front | + | * Swipe the Bench |
| - | o Side Circles | + | * Hip Circles: Head/Head & Arm Up |
| - | o Back Circles | + | |
| - | • Hip Openers | + | === 12. Hip (3-5 Reps) === |
| - | ==== 12. Knees (3-5 Reps) ==== | + | * Leg Swings: |
| - | • Bicycle | + | * Knee Up |
| - | • Corkscrew/Front–Side | + | * Straight |
| - | • Soccer Kicks | + | * Across |
| - | ====13. Ankles (3-5 Reps) ==== | + | * Side Circles |
| - | • Up–Back–Side–Side/Circle | + | * Back Circles |
| - | • Back On Toes: Side–Side/Circle | + | * Hip Openers |
| - | ==== 14. Balance Drill (Hold 8 Sec Each) ==== | + | |
| - | • Forward–Side–Back–Forward–Tree | + | === 13. Knees (3-5 Reps) === |
| - | ==== 15. Breath Flow: Push/Pull Arm+Hip Root ==== | + | * Bicycle |
| - | + | * Corkscrew/Front–Side | |
| - | ==== 16. Warm Ups (8-10 Reps) ==== | + | * 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 | * Squats | ||
| * 90 degree squats | * 90 degree squats | ||
| - | * Cassock left, right | + | * Cassock |
| - | * Flat footed drops left, right | + | * Flat Footed Drop Stance |
| * Monster squats | * Monster squats | ||
| - | * Leg Drive up | + | |
| ===== IntuFlow by Scott Sonnon ===== | ===== IntuFlow by Scott Sonnon ===== | ||
| * [[joint_mobility:principles | Ten Principles of IntuFlow by Scott Sonnon]] | * [[joint_mobility:principles | Ten Principles of IntuFlow by Scott Sonnon]] | ||
