Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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joint_mobility:demos:beginnig_warmup [2014/12/25 13:41] gunn |
joint_mobility:demos:beginnig_warmup [2016/10/15 14:12] 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 | ||
+ | * Shoulder Rolls: Back/Fwd | ||
=== 2. NECK (3-5 Reps) – Crown to Coccyx Alignment === | === 2. NECK (3-5 Reps) – Crown to Coccyx Alignment === | ||
- | * Shoulder Rolls (flow breathe) | + | * 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 === | === 3. SHOULDERS (3-5 Reps)–Shoulder Pack === | ||
- | * Roll Back/Forward (flow breath) | + | * Roll Back/Forward/Alternate |
- | * Opposite Roll | + | |
- | * Opposite Roll Arms Locked | + | |
* Arm Swings: Side/Front/Top/Back/Low | * Arm Swings: Side/Front/Top/Back/Low | ||
- | * Arm Swings: Top Bottom 8ths | + | * Arm Swings Figure Eights: High Low/Side to Side/Front Back |
- | * Arm Swings: Right Left 8ths | + | * Rope Pull + Hip Root |
- | * Arm Swings: Front Back 8ths | + | |
- | * Rope Pull Rolls + Hip Root | + | |
=== 4. ELBOWS (3-5 Reps)–Elbow Orientation === | === 4. ELBOWS (3-5 Reps)–Elbow Orientation === | ||
+ | * Down: Thumb to Armpit Circles | ||
* Side: Thumb to Ear Circles | * Side: Thumb to Ear Circles | ||
* Front: Thumb to Chin Circles | * Front: Thumb to Chin Circles | ||
- | * Bottom: Stir the Pot | + | * Stir the Pot |
- | * Side: Figure 8ths | + | * Single Arm Figure eights |
* Scarecrow | * Scarecrow | ||
=== 5. WRISTS (3-5 Reps) === | === 5. WRISTS (3-5 Reps) === | ||
+ | * Arm Raises | ||
* In–Up–Out–Down/Circle | * In–Up–Out–Down/Circle | ||
- | * Down–In–Out–Up/Figure 8ths | + | * Down–In–Out–Up/Figure eights |
- | * Up–Out–In–Down/Figure 8ths | + | * Up–Out–In–Down/Figure eights |
- | * Drop to knees: | + | |
- | * Palm Down, Fingers Out Circles | + | |
- | * Palm Down, Fingers To Knee Rock | + | |
- | * Fist to Wrist | + | |
- | * Knuckle to Thumb | + | |
- | * Palm Up, Fingers to Knee Rock | + | |
- | * Leg Drive Up | + | |
- | * Wrist Waves | + | |
- | === 6. WAVES: (3-5 Reps)=== | + | === 6. Fingers (3-5 Reps)–Grip Confirmation === |
+ | * Roll “Ice Cream Cone” – “OK” | ||
+ | * Knuckles | ||
+ | |||
+ | === 7. WAVES: (3-5 Reps)=== | ||
* Washing Machine | * Washing Machine | ||
* Shoulder–Elbow–Wrist | * Shoulder–Elbow–Wrist | ||
* Wrist–Elbow–Shoulder | * Wrist–Elbow–Shoulder | ||
- | === 7. Fingers (3-5 Reps)–Grip Confirmation: Cone/OK === | ||
- | * Roll “Ice Cream Cone” – “OK” | ||
- | * Knuckles | ||
- | === 8. Thorax/Chest (3-5 Reps)–Core Activation/Hollow body === | + | |
+ | === 8. Chest (3-5 Reps)–Core Activation/Hollow body === | ||
* Chest Openers | * Chest Openers | ||
- | * Ribcage Circles | + | * Ribcage: Fwd/Back/Side/Circles |
* Spine Rollups | * Spine Rollups | ||
- | * Side-to-Side Glide | + | * Arms out, Side-to-Side Glide |
- | === 9. Hips (3-5 Reps)–Hip Recruitment === | + | === 9. WRISTS ON FLOOR( 3-5 Reps) === |
- | * Hands/Feet To Floor: Hip Rotations/Figure 8ths | + | * 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 | * Leg Drive Up | ||
- | === 10. Spine (3-5 Reps)–Leg Drive/Toe Grip === | + | === 11. Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip === |
- | * Bend back/Fold forward | + | * Hip Thrust Fwd/Fold Fwd, Hip Back |
- | * Side Stretches | + | * Squats |
+ | * Hip Drive Up Side Stretches | ||
* Dizzy Circles | * Dizzy Circles | ||
- | * hip root | + | * Hip Root |
* Swipe the Bench | * Swipe the Bench | ||
- | * Hip Circles: Hips/Arm/Head | + | * Hip Circles: Head/Head & Arm Up |
- | === 11. Hip Joint (3-5 Reps) === | + | === 12. Hip (3-5 Reps) === |
* Leg Swings: | * Leg Swings: | ||
- | * Knee Up | + | * Knee Up |
- | * Straight | + | * Straight |
- | * Cross Front | + | * Cross Front |
- | * ide Circles | + | * Side Circles |
* Back Circles | * Back Circles | ||
* Hip Openers | * Hip Openers | ||
- | === 12. Knees (3-5 Reps) === | + | === 13. Knees (3-5 Reps) === |
* Bicycle | * Bicycle | ||
* Corkscrew/Front–Side | * Corkscrew/Front–Side | ||
* Soccer Kicks | * Soccer Kicks | ||
- | ===13. Ankles (3-5 Reps) === | + | ===14. Ankles (3-5 Reps) === |
* Up–Back–Side–Side/Circle | * Up–Back–Side–Side/Circle | ||
* Back On Toes: Side–Side/Circle | * Back On Toes: Side–Side/Circle | ||
- | === 14. Balance Drill (Hold 8 Sec Each) === | + | === 15. Balance Drills === |
- | * Forward–Side–Back–Forward–Tree | + | * Single Leg: Forward–Side–Back–Forward–Tree |
+ | * Toe Squats | ||
- | === 15. Breath Flow: Push/Pull Arm+Hip Root === | ||
- | |||
=== 16. Warm Ups (8-10 Reps) === | === 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 ===== |