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Mobility 1

This document provides instructions for 6 exercises: 1) Ankle mobilization - Move your leg in different positions to mobilize your ankle in 3 sets of 10 reps. 2) Shoulder dislocations - Use a stick to turn your hands back in 3 sets of 12 reps to dislocate your shoulders. 3) Around the worlds - Move your shoulder in a circular motion while on your side in 3 sets of 12 reps. 4) Wrist rock backs - Flip your forearms back and forth from a hands and feet position in 3 sets with an unspecified number of reps. 5) Dynamic 90/90 stretch - Follow a video to perform this stretch in 3 sets of 10 reps. 6)

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71 views8 pages

Mobility 1

This document provides instructions for 6 exercises: 1) Ankle mobilization - Move your leg in different positions to mobilize your ankle in 3 sets of 10 reps. 2) Shoulder dislocations - Use a stick to turn your hands back in 3 sets of 12 reps to dislocate your shoulders. 3) Around the worlds - Move your shoulder in a circular motion while on your side in 3 sets of 12 reps. 4) Wrist rock backs - Flip your forearms back and forth from a hands and feet position in 3 sets with an unspecified number of reps. 5) Dynamic 90/90 stretch - Follow a video to perform this stretch in 3 sets of 10 reps. 6)

Uploaded by

NirvQx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1

ANKLE MOBILIZATION

way of performing the exercise


put your leg on the floor, make the other knee behind •
you
hold your metatarsal with your hand •
go up with your chest, press your thigh forward without
.lifting your heel off the floor
three times per each side - 10 reps - stay in the position •
. for 10 seconds
.
2
SHOULDER DISLOCATIONS

way of performing the exercise


using a stick, grab both sides then turn your •
hands back
you don’t have to go down to the end, go •
.. down as much as you can
3 sets – 12 reps •
to watch the exercise video, click on the photo •
.
3
AROUND THE WORLDS

way of performing the exercise


sleep on your side, bend your upper leg on •
.. something high
move your upper shoulder in circular motion •
with your chest
12 reps –3 sets •
to watch the exercise video, click on the •
photo
4
WRIST ROCK BACKS

way of performing the exercise


sit on your hands and feet
make your shoulders, thighs and your knees at 90 •
.degrees
flip your forearms to the contrary as much as you can ( •
follow up the video ). if you can’t, leave them this way
hold your forearms on the floor, move back with your •
waist then go back to your first position
to watch the exercise video, click on the photo •
5
DYNAMIC 90/90 STRETCH

way of performing the exercise

follow the video to get your exercise •

done

.3 sets 10 reps– •
to watch the exercise video, click on the •
photo
6
CHILD’S POSE

way of performing the exercise

take into consideration opening your thighs ( follow •


the video )
move back with your whole back, not your hands •
3 sets- 10 reps •
to watch the exercise video, click on the photo •

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