Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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joint_mobility:demos:beginnig_warmup [2014/12/25 13:32] gunn |
joint_mobility:demos:beginnig_warmup [2016/10/15 14:47] (current) gunn [Joint Mobility] |
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====== Joint Mobility ====== | ====== Joint Mobility ====== | ||
+ | * {{exercise_routines:joint_mobility_201610.pdf | Joint Mobility Reference PDF}} | ||
===== 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 === |
- | + | * Down: Thumb to Armpit Circles | |
- | ==== 4. ELBOWS (3-5 Reps)–Elbow Orientation ==== | + | * Side: Thumb to Ear Circles |
- | • Side: Thumb to Ear Circles | + | * Front: Thumb to Chin Circles |
- | • Front: Thumb to Chin Circles | + | * Stir the Pot |
- | • Bottom: Stir the Pot | + | * Single Arm Figure eights |
- | • Side: Figure 8ths | + | * 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: | + | |
- | o Palm Down, Fingers Out Circles | + | === 6. Fingers (3-5 Reps)–Grip Confirmation === |
- | o Palm Down, Fingers To Knee Rock | + | * Roll “Ice Cream Cone” – “OK” |
- | o Fist to Wrist | + | * Knuckles |
- | o Knuckle to Thumb | + | |
- | o Palm Up, Fingers to Knee Rock | + | === 7. WAVES: (3-5 Reps)=== |
- | • Leg Drive Up | + | * Washing Machine |
- | • Wrist Waves | + | * Shoulder–Elbow–Wrist |
- | + | * Wrist–Elbow–Shoulder | |
- | ==== 6. WAVES: (3-5 Reps)==== | + | |
- | • Washing Machine | + | |
- | • Shoulder–Elbow–Wrist | + | |
- | • Wrist–Elbow–Shoulder | + | === 8. Chest (3-5 Reps)–Core Activation/Hollow body === |
- | ==== 7. Fingers (3-5 Reps)–Grip Confirmation: Cone/OK ==== | + | * Chest Openers |
- | • Roll “Ice Cream Cone” – “OK” | + | * Ribcage: Fwd/Back/Side/Circles |
- | • Knuckles | + | * Spine Rollups |
- | ==== 8. Thorax/Chest (3-5 Reps)–Core Activation/Hollow body ==== | + | * Arms out, Side-to-Side Glide |
- | • Chest Openers | + | |
- | • Ribcage Circles | + | === 9. WRISTS ON FLOOR( 3-5 Reps) === |
- | • Spine Rollups | + | * Palm Down, Fingers Out Circles |
- | • Side-to-Side Glide | + | * Palm Down, Fingers To Knee |
- | ==== 9. Hips (3-5 Reps)–Hip Recruitment ==== | + | * Fist to Wrist |
- | • Hands/Feet To Floor: Hip Rotations/Figure 8ths | + | * Knuckle to Thumb |
- | • Leg Drive Up | + | * Palm Up, Fingers to Knee |
- | ==== 10. Spine (3-5 Reps)–Leg Drive/Toe Grip ==== | + | * Wrist Waves |
- | • Bend back/Fold forward | + | |
- | • Side Stretches | + | === 10. Hip (3-5 Reps)–Hip Recruitment === |
- | • Dizzy Circles | + | * Down Dog Hip Rotations |
- | • Swipe the Bench | + | * Leg Drive Up |
- | • Hip Circles: Hips/Arm/Head | + | |
- | + | === 11. Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip === | |
- | ==== 11. Hip Joint (3-5 Reps) ==== | + | * Hip Thrust Fwd/Fold Fwd, Hip Back |
- | • Leg Swings: | + | * Squats |
- | o Knee Up | + | * Hip Drive Up Side Stretches |
- | o Straight | + | * Dizzy Circles |
- | o Cross Front | + | * Hip Root |
- | o Side Circles | + | * Swipe the Bench |
- | o Back Circles | + | * Hip Circles: Head/Head & Arm Up |
- | • Hip Openers | + | |
- | ==== 12. Knees (3-5 Reps) ==== | + | === 12. Hip (3-5 Reps) === |
- | • Bicycle | + | * Leg Swings: |
- | • Corkscrew/Front–Side | + | * Knee Up |
- | • Soccer Kicks | + | * Straight |
- | ====13. Ankles (3-5 Reps) ==== | + | * Across |
- | • Up–Back–Side–Side/Circle | + | * Side Circles |
- | • Back On Toes: Side–Side/Circle | + | * Back Circles |
- | ==== 14. Balance Drill (Hold 8 Sec Each) ==== | + | * Hip Openers |
- | • Forward–Side–Back–Forward–Tree | + | |
- | ==== 15. Breath Flow: Push/Pull Arm+Hip Root ==== | + | === 13. Knees (3-5 Reps) === |
- | + | * Bicycle | |
- | ==== 16. Warm Ups (8-10 Reps) ==== | + | * 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 | * 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]] |