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

  • Tip Forward-Back
  • Swivel
  • Tilt Left–Right
  • Tilt Nod
  • Circles
  • Jut–Glide–Tuck/Circles
  • Jut–Glide–Tilt/Circles
  • Figure Eights (Chin Ear/Ear Chin)

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)

  • Arm Raises
  • In–Up–Out–Down/Circle
  • Down–In–Out–Up/Figure eights
  • Up–Out–In–Down/Figure eights

6. Fingers (3-5 Reps)–Grip Confirmation

  • Roll “Ice Cream Cone” – “OK”
  • Knuckles

7. WAVES: (3-5 Reps)

  • Washing Machine
  • Shoulder–Elbow–Wrist
  • Wrist–Elbow–Shoulder

8. Chest (3-5 Reps)–Core Activation/Hollow body

  • Chest Openers
  • Ribcage: Fwd/Back/Side/Circles
  • Spine Rollups
  • Arms out, Side-to-Side Glide

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:
    • Knee Up
    • Straight
    • Across
  • Side Circles
  • Back Circles
  • Hip Openers

13. Knees (3-5 Reps)

  • Bicycle
  • 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
  • 90 degree squats
  • Cassock
  • Flat Footed Drop Stance
  • Monster squats

IntuFlow by Scott Sonnon

Beginner

Intermediate

joint_mobility/demos/beginnig_warmup.txt · Last modified: 2016/10/15 14:47 by gunn
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