I remember exercising as a young boy I always used to participate in a classic joint mobilty routine to warmup before martial arts training with my Dad. At age 5 I never really knew the real benefits of this ritual until many years later...
Now age 41 I can appreciate every movement that I'm applying. I now have a modified routine I do before I eat breakfast,this is a fantastic way to wake up the body and loosen up any stiff joints that maybe causing irritation or discomfort. It's also a great way to encourage positivity for the day ahead.
I've noticed that if performed consistently I can move better during workouts which helps with training progress.
Below is my joint mobility routine. I start by using repetitions of 5-10 on each exercise but if I'm paticularly stiff in certain areas I increase the rep range to 20-30 reps.
The beauty about joint mobility exercise is that you can perform them anywhere ie first thing in the morning before and after workouts or even as a workout itself with higher reps. I've found it helps me significantly with lifting movement patterns like heavy deadlifts, squats, overhead presses especially when training with awkward sandbag lifts where the unstable shift in sand, can force you into somewhat unconventional planes of movement,this can sometime-if loading is misjudged,lead to injury. In other words it's a great injury prevention if participated frequently.
Here's my routine below try to build in a new morning habit when you get out of bed,this way you'll be charged up ready for the day ahead. Start by completing 5-10 reps on each exercise if you can do more great.
Look up & Down
1:Stand with feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Look up,hold for 1-2 secs then look down, chin on chest. Repeat
Head forward & back
1:Stand with feet hip width apart knees soft.
2:Shoulders back with neutral spine position looking straight ahead.
3:Push head forward so neck is extended out. Then pull head back with chin to starting position. Repeat
Head rotations-Look over each shoulder
1:Stand with feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Look over left shoulder & pick a spot to focus on then do the same on the right shoulder. Repeat
Ear to shoulder-lateral head tilt
1:Stand with feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Laterally tilt head to the side leading with the ear. Then repeat on the other side.
Egyptian
1:Stand with feet hip width apart, knees soft with arms up,in line with the shoulders.
2:Rotate through the shoulders keeping palms facing up-really feel the shoulder joints working.
3:Rotate head and pivot hips in the same direction.
Alternating shoulder rolling
1:Stand with feet hip width apart knees soft.
2:Shoulders back with neutral spine position,hands on thighs.
3:Alternate shoulder rolls in a swimmers backstroke movement keeping hands on the outside of the thighs. Draw circles movements with the on the thighs.
4:Reverse the above movement to mimmick a swimmers front crawl with hands still on thighs.
Arm circles
1:Stand with feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Circle both arms crossing over in front of you. Change direction.
Single arm circles forward & backwards
1:Stand with feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Circle arm forward so it lightly brushing the ear then lower down past the thigh in a continuing manner. Change arms.
4:Circle arm backwards so it lightly brushed the ear then lower down past the thigh in a continuing manner. Change arms.
Mexican wave
1:Stand feet hip width apart knees soft.
2:Shoulders back with neutral spine position with arms by sides.
3:Swing arms back and simultaneously drive hips backwards pushing the backside out maintaining good posture. (Like a kettlebell hip hinge action)
4:Drive the hips forwards with arms swinging up above the head.
5:Repeat the movement.
Hula hoop circles
1:1:Stand feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Draw a circle with your hips in one direction in a hula hoop movement.
4:Change direction and repeat.
Gong waist rotations
1:Stand feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Start by rotating through the waist in a quick left to right motion.
4:Arms hanging loosely swinging around each side of the body
5:Allow the opposite foot to pivot in rotation
6:Open up stance as you complete more reps.
Lateral spine bends
1:1:Stand feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Lateral bend to the right with hands on hips keep head facing forwards.
4:Visualise bending sideways over a barrel.
5:Repeat on the left hand side.
Bow & Bend
1:Stand feet hip width apart knees soft.
2:Shoulders back with neutral spine position.
3:Begin by breathing out and slowly bending forward lowering the hands to the ground keeping the legs straight. Opening out each vertebrae when bending forward.
4: Return breathing in,and slowly come back to an upright position. Feel each individual vertebrae moving into alignment finishing with the neck.
5:Then move into a upper back bend keeping the legs straight. Lower back remains straight.
Marching in place
1:Stand feet hip width apart knees soft.
2:Raise right knee to chest area while simultaneously raising opposite arm above the head.
3: Repeat on opposite side of the body in a continuous manner.
3rd world squat.
1:Stand feet hip width apart knees soft,feet at 45 degree angle.
2: Squat down as low as possible (bottom to heels)breathing out keeping knees in track with the feet. Arm out in front at eye level for balance.
3:Hold at the bottom part of the rep for 5-10secs
4:Return breathing in to the start position
Rolling sit-up
1: Sit on the floor legs together out in front with body upright.
2:Slowly lower and lean to the right controlling the upper body contracting through the midsection.
3:Lower the body to the ground but keep shoulders off the ground then roll across to the left hand side keeping midsection tight.
4:Lift the upper body back to a sitted position with controlled movement.
5: Repeat the movement by lowering on the left hand side of the body and finishing up on the right hand side.
Downward dog pump
1:Start in a downward dog position,hands shoulder width apart feet hip width apart.
2:Keep arms straight, midsection tight with legs straight and heels on the ground,relax the shoulders.
3: Begin by slowly lowering the pelvic to the ground keeping arms straight and strong throughout the move.
4:Hands and feet are the only contact with the ground. Look up at the bottom phase of the movement.
5:Return by pushing backside up to starting position. Repeat
Cossack drill
1:Feet positioned outside of shoulder width apart at 45 degree angle.
2:Squat to the right hand side with left leg straight and toes facing up to the sky-keep back upright in a neutral position.
3:If needed put hands on a chair for support.
4: Keeping feet flat whilst squatting to the right hand side.
5:Move fluidly from right to left.
For more details on joint mobilty checkout my follow along YouTube video.
Joint mobilty for restoration and longevity
Marc Liburd
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