Mobility and flexibility go hand in hand, but mobility is more about movement quality. This program is intended for beginners looking to do one of two things: increase general range of motion in your movements, and/or help fix all the creaks, aches, and pops of age and bodily disuse
This program is intended to go hand-in-hand with Starting Stretching.
Always consult with a doctor if you have any injuries, and stop doing things if they produce pain. I am not a medical professional, and cannot afford a lawyer, so use this program at your own risk.
This program is split into two sections - joint mobility and warmup exercises. The Joint Mobility work is quick and should take no more than 5-10 minutes. This should be done daily, preferrably every morning. One could alternately do joint mobility before the warmup exercises.
The warmup exercises should be done before a workout, with the goal of increasing your range of motion for the workout.
Each of the following movements covers one joint. Most of them are "circles" and should be done both clockwise and counter-clockwise. 5-10 reps in each direction is sufficient, but it's helpful to add additional reps for troublesome joints.
Press to the edges of your ROM, but not enough to cause discomfort. This should be gentle. All repetitions should be at a medium to slow pace
Once a week, you should perform a session for a number of reps equal to your age.
- 3 Plane Neck Movement
- Maximally open the hand, then make a fist
- Make a fist and "draw a circle" with your pointer finger knuckle
- Elbow Circles
- Large Arm Circles
- Circular Shrugs
- Keep the arms straight, palms facing upward
- Side Bends
- Bend forward losely, allowing the spine to round
- Arch backward at the top of the movement
- Pelvic Tilts
- Hula-hoop Hip Circles
- Leg Rotations
High Knee Raises
- Done in place
Kick Backs / Butt Kicks
- Done in place
- Point the toes and "draw a circle" with the big toe
- Without twisting the foot, tilt the ankle to the left and right
- Lift toes up then curl them down
The warmup exercises consist of 6 simple movements intended to warmup the whole body while working your mobility and range of motion. You are more than welcome to add additional warmup exercises in here, but these 6 should be included whenever possible
Perform 5-10 reps of each exercise. If you have time, and the work is not too fatiguing, repeating 2-3 times is also recommended
- Keep the hips, shoulders, elbows, and forearms in contact with the wall
- Use a resistance band if possible.
- Cat/Camel Bends
- Full Body Circles via Diesel Crew
Front Leg Swings
- Make sure you're not "kicking"
Side Leg Swings
- Again, don't "kick"