Name: Playbook - Luke Jones - Full Body Mobility Tune Up
Uploaded: 2024-01-11T15:38:05.540Z
Duration: 5 min
Description: Full Body Mobility Tune Up

Alex

A full video with voice would have been helpful. But the movements were nice

Heather

Loving your material...👌🏻
Out of interest what trainers are you wearing?

Alison yates

A short, full body mobility routine to help free things up and get you moving. No equipment required. Ideal to start your day with or break up periods of inactivity. 

👉 Let me know how you get on with the routine here in the app, and share your progress with me on the socials @lukejonesmove

Perform each exercise for 30 seconds, resting for 10-15 seconds between as you transition to the next exercise.

Perform 1-2 rounds total.

- Begin in an upright stance with your shoulders relaxed back and down.

- Gently nod your head down towards your left shoulder, trying to initiate the movement from the base of your neck. Keep the right shoulder from rising up.

- You can carefully rest your palm on top of your head to add an extra stretch through back of the neck.

- From here, look up and left, stretching the front of your neck.

- Then nod your head down to your right shoulder, again trying to keep your shoulders relaxed.

- Finish the circle by looking up and right, then repeat for the stated timeframe or rep range.

Four Way Neck Mobilisation

- Begin in neutral stance with your arms out to your sides at shoulder height, and elbows bent at 90 degrees.

- Gently move one shoulder into external rotation (palm tips up and back) while the other goes internal rotation (palm rolls forward).

- Return to centre and alternate sides. 

- Optional: turn your head towards the 
externally rotated side, and you can also get the wrists involved for a little extra.

Thoracic Wring Out

- Begin in an upright stance with your feet wider than hips width and arms reaching straight up overhead.

- Drop your right hand down to your side as you turn you head to face your left arm.

- Reach up and over to your right with your left arm as you slide your right hand down your right side. Think about staying long through the spine, as opposed to collapsing down.

- Pause for a breath, return to centre with both arms overhead, then repeat on your left side, alternating for the stated rep range or timeframe.

Standing Side Body Stretch

- From a neutral standing position, take a deep inhale as you reach your arms straight up overhead, interlocking your fingers if comfortable. 

- You can allow the chest to open, extending through the thoracic into a mini backbend if this is comfortable.

- Exhale and slowly roll forward, one vertebrae at a time, starting at the neck

- Let your arms and head hang heavy as you enter a deep fold. Use a slight bend in the knees if needed.

- Inhale in the bottom position, then exhale as your roll up one vertebrae at a time, staring at the low back.

- Inhale and reach back up overhead when you reach a full upright position.

Overhead Reach & Jefferson Curl

- Begin in an upright stance with your feet wider than shoulder width.

- Hinge at the hips and keep the spine long.

- Plant your left hand on the floor or a box, then rotate your upper body to your right and reach your right arm to the sky.

- Return to centre, plant your right hand on the floor, and repeat on the opposite side, alternating for the stated number of reps or timeframe.

- You can bend the knees or plant your hand on a raised surface if required.

Hinged Thoracic Twist

- Begin on all fours, shoulders stacked over wrists, pelvis over knees.

- Plant your hands, tuck your toes under, then send your rear to the sky by straightening the legs.

- Drive through the palms and keep the spine nice and long, as if someone is pulling your hips up and back.

- Alternate between bending through one knee while you aim to straighten the opposite leg and touch that heel down towards the floor or mat.

- Allow the hips to sway as you alternate between each side.

Down Dog Pedal

- Begin in down dog with the hands firmly planted, the spine long, and the legs straight (or use a generous bend if needed)

- Look forward and step your left foot up in between your hands, coming up onto your fingers, bending into the front knee and allowing the torso to come upright. 

- Keep the right glute active to protect the lower back. The right knee can stay elevated or drop down to the floor.

- Plant the hands and return to down dog, then alternate sides for the stated reps or timeframe.

Down Dog Lunges

-  Begin in a deep squat with the feet forward or turned slightly out and spine upright. You can elevate your heels on blocks if needed, or hold onto a sturdy upright.

- Clasp your right lower leg with your left hand as you rotate your torso to the right and reach your right arm up to the sky.

- Pause for a breath before returning to centre and repeating on the opposite side, alternating for the stated rep range or timeframe

Full Body Mobility Tune Up

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