General Mobility:
A great way to warm up at many of your joints prior to any movement you might be about to mindfully engage with.
-
If you do not have a movement practice start here 😄
If you are someone who shows up to a Yoga class and looks around waiting for the teacher to start, wondering what these people who are warming up are doing. Start Here 😆
-
I have abbreviated the number of circles to conserve time in this video. You can start with as little as 2 in each direction. Though I recommend an average of 5x in each direction.
Some practitioners will benefit from more or less, pending personal time constraints and physical capabilities.
The following can and is best done regularly: your body will not retain ranges of motion you don’t use (hence the hackneyed phrase). Consider doing it first thing in the morning (it takes 2-5 mins) and build from there.
-
Note for Advanced Practitioners:
Speed adds load and increases the difficulty: a factor of change that is both riskier for chance of injury and effective at developing larger “gains” (greater abilities)
*as is the case with pushing past many boundaries
-
Note for Beginners:
If you are someone dealing with a limitation such as an inability to stand you can simply skip that portion of the material and only apply what is useful for you in this moment
-
1st video: mobility at joint (spine in second vid):
neck
shoulders
elbows
wrists
hips
knees
ankles
balls of feet
2nd video: spinal rolls
3rd video: standing hip hinge with neutral spine
-
After a week of this general mobility as a daily practice, consider adding a 1 minute forward fold as the next piece of your practice.
Once the hip hinge and spinal rolls have been mastered individually you might consider putting the patterns together and investigating more advanced variations of mobility.
Please visit www.Patreon.com/noahmoves to support my ability to continue producing content like this.