Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
This is an old revision of the document!
Table of Contents
Joint Mobility
Joint Mobility Routine
1. VIBRATION: (20 Seconds Each)
- Arms–Legs–Together–Chug
2. NECK (3-5 Reps) – Crown to Coccyx Alignment
- Shoulder Rolls (flow breathe)
- Swivel
- Tip Forward–Back
- Tilt Left–Right
- Tilt Tip Forward–Back/Switch sides
- Circles
- ut–Glide–Tuck Circles
- Bobble Head
- Chin Ear/Ear Chin
3. SHOULDERS (3-5 Reps)–Shoulder Pack
• Roll Back/Forward (flow breath) • Opposite Roll • Opposite Roll Arms Locked • Arm Swings: Side/Front/Top/Back/Low • Arm Swings: Top Bottom 8ths • Arm Swings: Right Left 8ths • Arm Swings: Front Back 8ths • Rope Pull Rolls + Hip Root
4. ELBOWS (3-5 Reps)–Elbow Orientation
• Side: Thumb to Ear Circles • Front: Thumb to Chin Circles • Bottom: Stir the Pot • Side: Figure 8ths • Scarecrow
5. WRISTS (3-5 Reps)
• In–Up–Out–Down/Circle • Down–In–Out–Up/Figure 8ths • Up–Out–In–Down/Figure 8ths • Drop to knees: o Palm Down, Fingers Out Circles o Palm Down, Fingers To Knee Rock o Fist to Wrist o Knuckle to Thumb o Palm Up, Fingers to Knee Rock • Leg Drive Up • Wrist Waves
6. WAVES: (3-5 Reps)
• Washing Machine • Shoulder–Elbow–Wrist • 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
• Chest Openers • Ribcage Circles • Spine Rollups • Side-to-Side Glide
9. Hips (3-5 Reps)–Hip Recruitment
• Hands/Feet To Floor: Hip Rotations/Figure 8ths • Leg Drive Up
10. Spine (3-5 Reps)–Leg Drive/Toe Grip
• Bend back/Fold forward • Side Stretches • Dizzy Circles • Swipe the Bench • Hip Circles: Hips/Arm/Head
11. Hip Joint (3-5 Reps)
• Leg Swings: o Knee Up o Straight o Cross Front o Side Circles o Back Circles • Hip Openers
12. Knees (3-5 Reps)
• Bicycle • Corkscrew/Front–Side • Soccer Kicks
13. Ankles (3-5 Reps)
• Up–Back–Side–Side/Circle • Back On Toes: Side–Side/Circle
14. Balance Drill (Hold 8 Sec Each)
• Forward–Side–Back–Forward–Tree
15. Breath Flow: Push/Pull Arm+Hip Root
16. Warm Ups (8-10 Reps)
- Squats
- 90 degree squats
- Cassock left, right
- Flat footed drops left, right
- Monster squats
- Leg Drive up
IntuFlow by Scott Sonnon
Beginner
-
- Spinal rock, quad hop, breathing squat
Intermediate
