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5 simple mobility drills to do throughout the workday.
Neck Circles: Stand up tall, with your shoulder relaxed. Make large circles
with your neck, thinking about drawing a circle with the top of your head. Re-
peat 5 times in one direction, then do 5 in the other direction. Try to make the
circles progressively larger.
Shoulder Rolls: With your arms at your sides, make big circles with your
shoulders. Roll the shoulders backwards, focusing on keeping the arms loose
(let the shoulders do all of the work). Do 5 backwards, then reverse direction
and do 5 forward. Try to make the circles progressively larger.
Cross: Spread your arms out wide, keeping the hands at around shoul-
der level. Focus on squeezing your shoulder blades together. Make a
“thumb’s up” gesture with your hands. Keeping the shoulder blades
squeezed, twist the shoulders so that the thumbs point behind you,
then reverse the movement so that the thumbs face the floor. Repeat
10 times.
Upper Body Twist: From the previous position, bend your elbow so that
your thumbs are touching your chest (the elbows stay in line with your
shoulders). Leading with the elbows, twist your body to one side. Try to
follow your elbow with your eyes. Now twist the body in the other direc-
tion, again following your elbow with your gaze. Repeat 10 times.
Hip Circles: Bring your arms to your sides and let
them relax. Make sure that your feet are around
shoulder-width apart. Make a large circle with
your hips, trying to make the circle bigger with
each progressive repetition. Do this 5 times, then
reverse the movement in the other direction 5
times.
FACT: Healthy, mobile joints make you 75% more
unicorn-like in your daily office interactions.
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