Molding Mobility

Overview

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.

The Program

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.

Joint Mobility

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.

Warmup Exercises

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

2012-11-29 00:00:00 | source