This is an old revision of the document!
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 + 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. Chest (3-5 Reps)–Core Activation/Hollow body
9. WRISTS ON FLOOR( 3-5 Reps)
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
11. Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip
Hip Thrust Fwd/Fold Fwd, Hip Back
Squats
Hip Drive Up Side Stretches
Dizzy Circles
Hip Root
Swipe the Bench
Hip Circles: Head/Head & Arm Up
12. Hip (3-5 Reps)
Leg Swings:
Side Circles
Back Circles
Hip Openers
13. Knees (3-5 Reps)
Bicycle
Corkscrew/Front–Side
Soccer Kicks
14. Ankles (3-5 Reps)
15. Balance Drills
16. Warm Ups (8-10 Reps)
Squats
90 degree squats
Cassock
Flat Footed Drop Stance
Monster squats
IntuFlow by Scott Sonnon
Beginner