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.
Full Body Joint Mobility / Flexibility Routine (inspired by Kettlebell Rx)
•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
•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)
•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)
•spinal side bending (keep hips square)
•spinal flexion and extension
•Leg swings side to side
•Leg swings front and back
•Arm swings horizontal
•Arm swings vertical
What do you think? Will you try it out?