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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:
  • 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)

  • 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
  • hip root
  • Swipe the Bench
  • Hip Circles: Hips/Arm/Head

11. Hip Joint (3-5 Reps)

  • Leg Swings:
  • Knee Up
  • Straight
  • Cross Front
  • ide Circles
  • 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

Intermediate

joint_mobility/demos/beginnig_warmup.1419543718.txt.gz · Last modified: 2014/12/25 13:41 by gunn
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