Your five minute joint mobility program- save this for tomorrow morning! скачать в хорошем качестве

Your five minute joint mobility program- save this for tomorrow morning!

Are you waking up sore and stiff in the mornings? 😩⬇️⬇️ Yes, I know the feeling! I am 46, and incorporating mobility moves like these has made a BIG difference in how I move especially in the mornings. ☀️ So grab a mat and some coffee and let’s do this! 1.) First up, cat/ cows. So good to mobilize the upper back (thoracic spine) and help with pain and stiffness. Aim to do 10 and time it with your breathing (inhale and look up, exhale with chin to chest) 2.) Quadriped hip CARS (controlled articular rotations). So good to improve hip mobility which tends to get stiff with sitting. Aim for 5-10 clockwise and counterclockwise, slowly. 3.) Ankle rockers. Use your body to lean forward, bringing the knee over the toes to gain ankle mobility. Can also do this in standing, 10 on each side. 4.) Shoulder CARs. Our shoulders can get stiff into these different planes of motion, so do these slowly, focusing on each motion as you move your arm back and then forward. Try to do 10 on each side forward and backward. 5.) Reverse shoulder rolls, 10 times. We tend to get stiff with a forward head and shoulder posture in extended sitting. This opens our chest and mobilizes the shoulder blades. 6.) Sidebending with overhead reach. Our spine can get stiff into these the frontal plane, and this also helps with shoulder mobility. Aim for 5-10 each side, holding for 5-10 seconds with some deep breaths to expand the ribs and open the side body. 7.) Deep squat into stand. If you can do a deep squat, you will live a longer, happier life. A deep squat requires mobility in many different joints, so practice it often and hold it for longer periods of time. Going into a stance with straight legs helps mobilize the hamstrings and sciatic nerve along the back of the legs. Do this one if you you don’t have much time! 10 reps 📌 Save this to follow along tomorrow morning, and be sure to stick around and subscribe to my channel ‪@jenniferschwomeyer‬ as I continue to provide joint-friendly tips in my Pain-Free & Strong series over the next 30 days. 🙌 #PainFree&Strong #perimenopause #midlifejointpain #jointpain #jointstiffness #mobilityroutine #5minutemobility #morningmobility #painfree #happyjoints #hipmobility