Full Body Joint Routine
This video is my personal joint routine plus six additional mobility movements. The first part is going from head to toe through all the joints. It may seem like a lot of exercises but when you get use to them and the sequence it usually only takes about 15 mins. I would do this in full two three times a week and when I don't have time or when I'm doing other workouts I'll cut it down and to some variation of the full sequence. I mostly start with the short sequence from the first mobility video, see link czcams.com/video/2YomFmtNDZc/video.html and then from downward dog come to standing to this sequence. Note that I do the wrists exercise at the end but you can put then in somewhere at the start if you prefer.
The six additional mobility movements at the end of this video are fantastic for getting into the whole body. also they have a martial aspect to them. The last of the six exercises might seem a bit strange at first but from a health and martial perspective it is probably the most important and also if you have the space you don't have to stay on one spot you can move your and move around.
As always be safe, take your time and go easy until your body gets use to all the movements. Please don't hesitate to ask any questions on any of the exercises. I hope this helps during this Isolation period.
List of exercises:
1. Interlinked fingers full stretch with breath 5 reps
2. Triceps 3 to 5 breaths
3. Arm across the body 3 to 5 breaths
4. Neck stretching - 5 reps both sides of each movement
4.1. side to side
4.2. up/down
4.3. ear to shoulder
4.4 in/out
4.5 circles
5. Both shoulders rotations forward and back, 10 reps each direction.
6. Shoulder rotations one following the other, both directions, 10 reps each direction.
7. Arms out rotating forward and back, 5 to 10 reps.
8. Arms out shoulder level opposite rotations, 10 reps.
9. Shoulder /neck nerve stretch, 5 reps each side.
10. Spinal twists relax arms 30 to 50 reps.
13. Big hip rotations, 10 reps each direction.
14. Small hip rotations, 10 reps each direction.
15. Pelvic tilts, 10 reps.
16. Feet and knees together bend forward and back heels stay on floor, 10 reps.
17. Feet and knees together circles, 10 reps both directions.
18. Knees apart circles, 5 reps both directions.
19. Heels together toes out 45 degrees, squats lifting heels, 10 reps.
20. Toes forward knees together bending foward lifting heels, 5 reps.
21. Feet/ankles rotations, 10 each direction.
22. Feet Dorsi flexion (pull toes towards), planter flexion (point toes away), 5 each direction each foot.
23. Toes on the floor flexsion/stretching, 10 reps each foot, hold last one for stretch.
24. Ankle mobility /stretch 30 secs each side.
25. Kneeling to standing exercise, 5 reps.
26. Wrist rotations 5 each to 10 reps each direction each hand.
27. Wrist forward/back, 5 each direction each hand
27. Fingers make fist to extending out, 10 each hand.
28. Pulling each digit plus thumb rotations.
Additional joint movements:
1. Arm spiralling, 5 to 10 reps each arm each direction the both arms together
2. Elbow/shoulder rotations, 5 reps each direction.
3. Elbow spiralling, 5 reps each direction each arm
4. Arm/Spinal movement
5. Standing hip rotations
6. Full body mobility movement