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Mobility Warmup

Updated: Sep 19, 2023

  1. Neck Tilts and Turns:

    • Tilt your head side to side.

    • Turn your neck left to right. Duration: 30 seconds each

  1. Shoulder Rolls:

    • Rotate shoulders forward and then backward. Duration: 30 seconds each direction

  1. Arm Circles:

    • Extend arms out and perform small circles forward and backward. Duration: 30 seconds each direction

  1. Hip Circles:

    • Place hands on hips and rotate hips in a circular motion. Duration: 1 minute

  1. Leg Swings:

    • Hold onto a wall or support.

    • Swing one leg forward and backward.

    • Then, swing leg side-to-side. Duration: 30 seconds each leg, each direction

  1. Ankle Rolls:

    • Lift one foot and roll the ankle in a circular motion. Duration: 30 seconds each ankle

  1. Spinal Rotations:

    • Stand with feet hip-width apart.

    • Rotate the upper body side-to-side, allowing the arms to swing freely. Duration: 1 minute

  1. Quadruped Cat-Cow Stretches:

    • Start on all fours.

    • Arch your back (cat) and then dip it down (cow). Duration: 1 minute

  1. Deep Bodyweight Squats:

    • Stand with feet shoulder-width apart.

    • Squat down as deep as comfortable, keeping heels grounded. Duration: 1 minute

  1. Lunge with a Twist:

  • Step into a forward lunge.

  • Twist your upper body over the forward leg. Duration: 30 seconds each side

This warm-up will help increase blood flow, improve joint mobility, and prepare the body for more intense activities. It's especially recommended before strength training, cardio workouts, or any athletic endeavors.

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