PERSONAL Mobility Routine ⚜️

[magicfucktard22]

TABLE OF CONTENTS:
1. Morning Routine
(Dynamic stretching & light stretching drills)
2. Pre-workout Routine
(Static stretching & pnf stretching)
3. "Sneak it in" moments
(Open opportunities for light stretching and mobility drills)
4. Weekly Routine
(Dedicated deep mobility sessions)

​

---

Morning Routine
(Dynamic stretching & light stretching drills):

- duration: 5-10 minutes max

1. spine + shoulder mobility:

- cat-cow (spinal movement) x 1 minute
- thoracic rotations x 1 minute per side
- scapular push-ups x 1 minute


2. hips + ankles:

- cossack squats x 10 reps each side
- ankle rocks (front-back) x 1 minute per side
​

---

Pre-workout Routine
(Specific dynamic mobility to what is trained):

- Duration: 5-10 minutes

Leg day:

1. hip flexor stretch (dynamic, not static) x 1 minute per side
2. 90/90 hip rotations x 1 minute per side
3. ankle dorsiflexion with band x 1-2 minutes per side
4. world’s greatest stretch x 5-6 reps per side
5. deep squat hold with thoracic rotations x 5 reps per side

Upper body day:

1. band pull-aparts (for shoulder retraction) x 20 reps
2. scapular wall slides x 1-2 minutes
3. shoulder dislocations (band or dowel) x 10 reps
4. arm circles x 30 seconds each direction
​

---

Post-workout:
(Static stretching and pnf stretching)

1. Hips:

- pigeon pose x 2-3 minutes per side (or until you no longer feel like you're going to die)
- hip flexor stretch (static this time) x 1-2 minutes per side

2. Hamstrings:

forward fold (reaching for your toes) x 2 minutes

3. Shoulders:

- overhead triceps stretch x 1 minute per side
- cross-body shoulder stretch x 1 minute per side

4. Back and spine:

- child’s pose x 2-3 minutes
(this is a goldmine of a stretch for your entire spine)
- 5-10 minutes long (don't skip)
​

---

"Sneak it in" moments
(Open opportunities for light stretching and mobility drills):

1. During tv:

- when watching tv or scrolling, I spend that time sitting in a deep squat for 2-3 minutes or switching between 90/90 positions for my hips.

2. While working/studying:

- Every 60-90 minutes, I stand up and do 30 seconds of hip flexor stretches or spinal twists.

3. Before bed:

- I spend 5 minutes in child’s pose, forward fold, or seated twists before bed.
​

---

Weekly Routine
(Dedicated deep mobility sessions):

- Once or twice a week
(Saturday-Sunday)

Routine:

1. Hips and spine:

- 90/90 hip rotations x 2 minutes per side
- hip airplanes x 5-6 reps per side
- cat-cow x 2-3 minutes
- thoracic extension with foam roller x 1-2 minutes

2. Shoulders:

- shoulder dislocations with band x 10 reps
- scapular wall slides x 2 minutes
- banded shoulder stretches x 2 minutes per side​

 

[magicfucktard22]

Bump #1

 

[mouthwashdrinker]

Dude im not 60

 

[mouthwashdrinker]

other than that i like this when im 60 i'll bookmark

 

[magicfucktard22]

other than that i like this when im 60 i'll bookmark

I refuse to believe you're above the age of 14-15

 

[mouthwashdrinker]

I refuse to believe you're above the age of 14-15

15 bingo good job

 

[RecessedCels]

Not reading but it's a lot of text so I'll like it for the effort

 

[magicfucktard22]

15 bingo good job

You just fucking proved my point

 

[magicfucktard22]

Not reading but it's a lot of text so I'll like it for the effort

 

[mouthwashdrinker]

You just fucking proved my point

good job you're such an intellectual bro

 

[ItsOverLawg]

15 bingo good job

newborn

 

[magicfucktard22]

good job you're such an intellectual bro

I already knew but thank you for acknowledging the intellectuality of such an honorable man.

 

[ItsOverLawg]

the threads are good but 90% of people here wont read it unless its a quick softmaxx or hardmaxx technique

 

[magicfucktard22]

the threads are good but 90% of people here wont read it unless its a quick softmaxx or hardmaxx technique

I'll try harder for the 10%. I'll slowly be the cause of why kids regain their attention span

 

[It's hypocritical]

I'll once used it when i finally had my grandkids

 

[Dyorotic]

good thread unironically

mobility is key when having sex too because being able to thrust with hips is incredibly ideal, only subhuman incels move their entire bodies to penetrate

 

[gigell]

Just go to chiropractor

 

[J99]

Great post

 

[magicfucktard22]

Just go to chiropractor

 

[gigell]

What

 

[20/04/2008]

TABLE OF CONTENTS:
1. Morning Routine
(Dynamic stretching & light stretching drills)
2. Pre-workout Routine
(Static stretching & pnf stretching)
3. "Sneak it in" moments
(Open opportunities for light stretching and mobility drills)
4. Weekly Routine
(Dedicated deep mobility sessions)

View attachment 3275486
​

---

Morning Routine
(Dynamic stretching & light stretching drills):

- duration: 5-10 minutes max

1. spine + shoulder mobility:

- cat-cow (spinal movement) x 1 minute
- thoracic rotations x 1 minute per side
- scapular push-ups x 1 minute


2. hips + ankles:

- cossack squats x 10 reps each side
- ankle rocks (front-back) x 1 minute per side
​

---

Pre-workout Routine
(Specific dynamic mobility to what is trained):

- Duration: 5-10 minutes

Leg day:

1. hip flexor stretch (dynamic, not static) x 1 minute per side
2. 90/90 hip rotations x 1 minute per side
3. ankle dorsiflexion with band x 1-2 minutes per side
4. world’s greatest stretch x 5-6 reps per side
5. deep squat hold with thoracic rotations x 5 reps per side

Upper body day:

1. band pull-aparts (for shoulder retraction) x 20 reps
2. scapular wall slides x 1-2 minutes
3. shoulder dislocations (band or dowel) x 10 reps
4. arm circles x 30 seconds each direction
​

---

Post-workout:
(Static stretching and pnf stretching)

1. Hips:

- pigeon pose x 2-3 minutes per side (or until you no longer feel like you're going to die)
- hip flexor stretch (static this time) x 1-2 minutes per side

2. Hamstrings:

forward fold (reaching for your toes) x 2 minutes

3. Shoulders:

- overhead triceps stretch x 1 minute per side
- cross-body shoulder stretch x 1 minute per side

4. Back and spine:

- child’s pose x 2-3 minutes
(this is a goldmine of a stretch for your entire spine)
- 5-10 minutes long (don't skip)
​

---

"Sneak it in" moments
(Open opportunities for light stretching and mobility drills):

1. During tv:

- when watching tv or scrolling, I spend that time sitting in a deep squat for 2-3 minutes or switching between 90/90 positions for my hips.

2. While working/studying:

- Every 60-90 minutes, I stand up and do 30 seconds of hip flexor stretches or spinal twists.

3. Before bed:

- I spend 5 minutes in child’s pose, forward fold, or seated twists before bed.
​

---

Weekly Routine
(Dedicated deep mobility sessions):

- Once or twice a week
(Saturday-Sunday)

Routine:

1. Hips and spine:

- 90/90 hip rotations x 2 minutes per side
- hip airplanes x 5-6 reps per side
- cat-cow x 2-3 minutes
- thoracic extension with foam roller x 1-2 minutes

2. Shoulders:

- shoulder dislocations with band x 10 reps
- scapular wall slides x 2 minutes
- banded shoulder stretches x 2 minutes per side​

You just got a follow
Could we write a thread together and share recognition

 

[BrickTop]

High effort post.

Teens should bookmark this for when they get into their early 20’s and suffer from scoliosis, nerd neck and snap under a barbell after years of rotting online.