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Limbering


I do this in the mornings, while I'm waiting for the dogs to "offshore their personal assets", but you can do it any time of day.

This little routine is about articulating every joint, and limbering the body for the day.

This little routine is not necessarily going to make you as supple as a squid, but it will reduce the daily aches, pains, snaps, crackles, and pops.

(Consult with a doctor before any program. This is written for education and entertainment purposes only, I am not a medical professional, so if you use this program it is at your own risk.)

All "circles" should be done both clockwise and counter-clockwise.

DO NOT PERFORM AT A HIGH INTENSITY, but do gently push to the edge of your range of motion.

For basic maintenance, do 5-10 reps in each direction a day.

For mobility gains, do your age of reps in each direction a day.

- Neck Rotations (Look Left, Look Right)

- Neck Flexion/Extension (Look Down, Look Up)

- Neck Tilts (Tilt Left, Tilt Right)

- Finger Flexion/Extension (Fully open hand, then make a fist)

- Wrist Circles (Draw a circle with your knuckles)

- Elbow Circles

- Arm Circles

- Shoulder Circles

- Trunk Twists

- Side Bends

- Front/Back Bends

- Standing Pelvic Tilts

- Front/Back Hip Circles (move your hips in a long oval)

- Side Hip Circles (move your hips in a wide oval)

- Leg Rotations

- Knee to Chest (in place)

- Butt Kicks (in place)

- Ankle Circles (Draw a circle with your big toe)

- Ankle Tilts

- Toe Flexion/Extension (Fully lift toes, then curl them)


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