5 minute mobility for specific areas/issues
It's just a fact of life that some areas of our body are going to be more prone to tightness, trigger points, tweaks, or spasms. For me, it's my hips. Because I stand and walk a lot everyday, my hips get tight and require more attention than other body parts. Having a 5 minute routine to go through daily helps keep this area from getting too tight and out of pain. These 5 minute routines we put together for the Neck, Chest & Shoulders, Upper spine and back, Lower spine and back, hips, and legs are a great movement routine for you to find to incorporate into your day.
Each of these series takes about 6-7 minutes to complete, pick and choose as you like or just take one for each day of the week!
Neck
Neck Series:(<-- Click for video)
L / R
Up / Down
Side / Side
Up and R/ L
Down and R/ L
Chicken F/B
Chicken S/S
Chicken circles
Big Yawn
Figure 8 with nose
Chest & Shoulders
Chest & Shoulders (<--Click for video)
Shrug / Drop
Roll Fwd / Roll Back
Circles OH, T, Front, Back
Single Arm circles Fwd / Back / Figure 8
Over under circles
Across Check and Back
Over shoulder taps
Behind the back chest expansions
Double arm circles Fwd /Back
Elbow Curls
Upper Spine / Back
Upper spine (<-- Click for video)
T-spine flexion and extension
T-spine side to side
Rag Doll Fwd
Rag Doll Backwards
Side to side reaches
Quadruped Chest collapse
Quad Rotations
Side lying rib grabs
Side lying full circle sweeps
Lower Spine / Back
Lower Spine (<-- Click for video)
Hula hoop
Pelvic tilts lateral / fwd and back, circles
Twisters
Spinal wave
Wide stance through the feet reaches
Hands on knees cat/cow
Cat/Cow side to side
Childs pose to cobra
Windshield wipers
Hips
Hips (<-- Click for video)
Split stance hip circles
Medieval dance
Leg swings fwd / back
Single leg circles fwd / side /back
Bicycles
Knee circles
Frog rocking face up
Knee hug hip rotation
Quadruped hip circles
Legs
Legs (<-- Click for video)
Toe touch progression
Wide stance sumo squat
Wide stance foot to foot walk
Cossak lunge with hand walk
½ Kn dorsi flexion
½ kn adductor stretch
Supine Bent leg straight leg
Supine leg lowers
Ankle circles point and flex
