What Gets You Going in the Morning?

Below is a simple joint mobility routine I use pretty often and am working on implementing it daily.

To watch the routine in real time and get a copy of the Joint Mobility Routine card, go to the link below.

www.strengthunchained.com/joint-mobility-routine.html

Full Body Joint Mobility / Flexibility Routine (inspired by Kettlebell Rx)

GENERAL GUIDELINES

•perform first thing in morning, prior to workout

•maintain good posture throughout

•perform with control and rhythm

•stay with a comfortable ROM

•never force it

•gradually increase ROM and speed

•no bouncing movements

•20–30 reps are good, more if injured

•performing mobility before bed makes it easier to get up

•practice mobility from head to toe

NECK

•circles ( use your head to draw big circles)

•tilting forward and back (chin to chest and lift to sky)

•rotating left and right ( axis straight down the head)

•tilting left and right ( left ear to left shoulder, vice versa, try lifting jaw to ceiling)

SHOULDERS

•arm circles

•shoulder rolls forward and backwards

•scarecrow (loosen rotator cuff, squeeze shoulder blades)

•egyptian (bungee cords pulling you apart)

ELBOWS & WRISTS

•side circles (fully extend elbows)

•speed bag

•wrist flexors/extensors

•eagle claw

•finger wave

•wrist circles

SPINE

•spinal rotations

•spinal side bending (keep hips square)

•hip hinges

•spinal flexion and extension

HIPS

•hip circles

ANKLES

•ankle pedalling

DYNAMIC FLEXIBILITY

•Leg swings side to side

•Leg swings front and back

•Egg beater

•Arm swings horizontal

•Arm swings vertical

What do you think? Will you try it out?