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Joint Mobility
Joint Mobility Routine
1. VIBRATION/SHOULDER ROLLS: (20 Seconds Each)
Arms–Legs–Together–Chug
Shoulder Rolls: Back/Fwd
2. NECK (3-5 Reps) – Crown to Coccyx Alignment
3. SHOULDERS (3-5 Reps)–Shoulder Pack
Roll Back/Forward/Alternate
Arm Swings: Side/Front/Top/Back/Low
Arm Swings Figure Eights: High Low/Side to Side/Front Back
Rope Pull Rolls + Hip Root
4. ELBOWS (3-5 Reps)–Elbow Orientation
Down: Thumb to Armpit Circles
Side: Thumb to Ear Circles
Front: Thumb to Chin Circles
Stir the Pot
Single Arm Figure eights
Scarecrow
5. WRISTS (3-5 Reps)
6. Fingers (3-5 Reps)–Grip Confirmation
7. WAVES: (3-5 Reps)
Washing Machine
Shoulder–Elbow–Wrist
Wrist–Elbow–Shoulder
8. Thorax/Chest (3-5 Reps)–Core Activation/Hollow body
Chest Openers
Ribcage Circles
Spine Rollups
Side-to-Side Glide
=== 9. WRISTS ON FLOOR( 3-5 Reps)
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
9. Hips (3-5 Reps)–Hip Recruitment
10. Spine (3-5 Reps)–Leg Drive/Toe Grip
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)
14. Balance Drill (Hold 8 Sec Each)
15. Breath Flow: Push/Pull Arm+Hip Root
16. Warm Ups (8-10 Reps)
IntuFlow by Scott Sonnon
Beginner