Mobility exercises
- Do each exercise for about 45 seconds.
- Combine 3–4 exercises (some exercises span 2 or more images).
- The objective is to get up and away from the screen and mobilize your joints.
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Shoulder mobilization
- Starting position:
- Stand upright.
- Slightly bend knees.
- Step 1:
- Pull shoulders forward.
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Shoulder mobilization
- Step 2:
- Squeeze shoulder blades together at the back.
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Lift shoulders.
- Starting position:
- Stand upright.
- Slightly bend knees.
- Execution:
- Inhale while lifting shoulders.
- Exhale while dropping shoulders.
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Low windmill
- Starting position:
- Stand upright.
- Slightly bend knees.
- Step 1:
- Place hands loosely on shoulders.
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Low windmill
- Step 2:
- Rotate thoracic spine and shoulder.
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Low windmill
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Shoulder circles
- Starting position:
- Stand upright.
- Slightly bend knees.
- Execution:
- Circle shoulders forward and backward.
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Big arm circles
- Starting position:
- Stand upright.
- Slightly bend knees.
- Let arms hang loosely.
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Big arm circles
- Execution:
- Slowly raise one arm in front of the body and bring it back in a circle.
- Follow hand with your eyes.
- Then do the other arm.
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Torso rotation
- Starting position:
- Stand upright.
- Slightly bend knees.
- Clasp hands behind your head.
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Torso rotation
- Execution:
- Rotate torso from side to side in a controlled manner.
- Do not rotate hip.
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Arm pendulum
- Starting position:
- Stand upright.
- Stretch arms in opposite directions.
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Arm pendulum
- Execution:
- Swing arms back and forth in opposite directions.
- Let knees bounce along.
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Head tilt
- Starting position:
- Stand upright.
- Slightly bend knees.
- Clasp hands behind your head.
- Execution:
- Slowly tilt head to the side and, via a forward motion, to the other side.
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Torso mobilization
- Starting position:
- Stand upright.
- Stretch arms upward.
- Keep shoulders low.
- Slowly tilt to the side.
- Tilt via middle to the other side.
- Do not rotate shoulders and hips.
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Torso mobilization
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Stretch
- Starting position:
- Stand upright.
- Clasp hands above your head.
- Point palms upward.
- Execution:
- Imagine that you are pushing up the ceiling.
- Keep eyes on your hands.
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Apple picking
- Starting position:
- Stand with feet shoulder-width apart.
- Alternate hands in reaching up to the ceiling. Stretch body completely.
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Upper body twist
- Starting position:
- Stand with feet shoulder-width apart.
- Stretch out arms to the sides at shoulder height.
- Turn hands forward and backward in opposite directions.
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Head pendulum
- Starting position:
- Stand with feet shoulder-width apart.
- Let arms hang loosely by the side.
- Let the chin hang toward the sternum.
- From this position, slowly roll your head, alternating from right to left.
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Leg pendulum
- Starting position:
- Stand upright.
- Hold onto the wall or a chair if necessary.
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Leg pendulum
- Execution:
- Lift one leg, and swing it back and forth.
- Let arms swing loosely or support them at the hips.
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Pelvis tilt (hip swing)
- Starting position:
- Place hands on hips for support.
- Keep tilting the pelvis back and forth.
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Pelvis tilt (hip swing)
- Step 2:
- Then do it from right to left.
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Hula-Hoop
- Starting position:
- Place hands on hips for support.
- Circle hips as in Hula-Hoop.
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Hula-Hoop
- Starting position:
- Place hands on hips for support.
- Circle hips as in Hula-Hoop.
- Change direction.
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Cat hump
- Starting position:
- Stand with feet shoulder-width apart.
- Place hands on thighs.
- Lift sternum with a long back.
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Cat hump
- Execution:
- Pull the chin toward the sternum.
- Round your back (tilt hips toward sternum).
- Pull in belly button.
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Sword puller
- Starting position:
- Stand with feet shoulder-width apart.
- Stretch arms out to the sides at shoulder height.
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Sword puller
- Execution:
- Bring hands together behind back and open again (alternating between right and left).
- Keep shoulders low.
- Pull in belly button.