{"id":412,"date":"2020-09-13T12:48:12","date_gmt":"2020-09-13T11:48:12","guid":{"rendered":"http:\/\/macsweenfitness.com\/?page_id=412"},"modified":"2023-07-01T08:09:49","modified_gmt":"2023-07-01T07:09:49","slug":"mobilisation-routine","status":"publish","type":"page","link":"https:\/\/macsweenfitness.com\/index.php\/mobilisation-routine\/","title":{"rendered":"Mobilisation Routine"},"content":{"rendered":"\n<ul class=\"wp-block-list\">\n<li>Progress through this sequence of movements at low intensity and slow speed.<\/li>\n\n\n\n<li>Make yourself aware of the motions that occur at each joint.<\/li>\n\n\n\n<li>Focus on your posture, keeping your back as straight as possible.<\/li>\n\n\n\n<li>If needed, support yourself for the balancing movements.<\/li>\n\n\n\n<li>Start position: standing, feet shoulder width apart, arms by sides, looking straight ahead. *<\/li>\n\n\n\n<li>Work each joint moving down the body from head to toe. *<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">* Adapt to suit your capability.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neck<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tilt up &#8211; Move head up and down, looking up to the sky then down to the ground.<\/li>\n\n\n\n<li>Tilt to side &#8211; Tilt head side to side, moving ears to shoulders.<\/li>\n\n\n\n<li>Turn &#8211; Turn head side to side, looking over shoulder left then right.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Shoulders<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder rotations &#8211; Lift shoulders up, back, down, and forward.<\/li>\n\n\n\n<li>[Repeat in opposite direction]<\/li>\n\n\n\n<li>Shoulder rotations &#8211; Hands on shoulders, move point of elbow in small circles.<\/li>\n\n\n\n<li>[Repeat in opposite direction]<\/li>\n\n\n\n<li>Arm circles &#8211; Move arms in big circles.<\/li>\n\n\n\n<li>[Repeat in opposite direction]<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Trunk<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Side bends &#8211; Move left hand straight down towards left ankle bending at the side.<\/li>\n\n\n\n<li>[Repeat for right side]<\/li>\n\n\n\n<li>Trunk twists &#8211; Turn to the side, twisting the body round, opposite heel raises off floor.<\/li>\n\n\n\n<li>[Repeat for right side]<\/li>\n\n\n\n<li>Trunk rotations &#8211; Move upper body 360, try to keep lower body still.<\/li>\n\n\n\n<li>[Repeat in opposite direction]<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Hips<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hula Hoop Hip Rotations &#8211;&nbsp;Move&nbsp;lower body 360, try to keep upper body still.<\/li>\n\n\n\n<li>[Repeat in opposite direction]<\/li>\n\n\n\n<li>Hip Rotation &#8211; Lift left knee up and move out to the side, return to starting position.<\/li>\n\n\n\n<li>[Repeat movement with the right leg]<\/li>\n\n\n\n<li>Leg swing (Front) &#8211; Standing on right leg, move left leg by swinging it forward and back.<\/li>\n\n\n\n<li>[Repeat movement with the other leg]<\/li>\n\n\n\n<li>Leg swing (Side) &#8211; Standing on right leg, move&nbsp;left leg by swinging out to the side then back in.<\/li>\n\n\n\n<li>[Repeat movement with the other leg]<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Knees &amp; Elbows<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bending at the elbow, move left hand straight up towards left shoulder, and bending at the knee, move left heel to bum. Move hand and foot at the same time.<\/li>\n\n\n\n<li>[Repeat movement with the right hand and foot]<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Wrists &amp; Ankles<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>With left arm and leg slightly out in front rotate hand and foot 360 in one direction, then the other direction.<\/li>\n\n\n\n<li>[Repeat movement using right hand and&nbsp;foot]<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>* Adapt to suit your capability. Neck Shoulders Trunk Hips Knees &amp; Elbows Wrists &amp; Ankles<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-412","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/pages\/412","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/comments?post=412"}],"version-history":[{"count":2,"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/pages\/412\/revisions"}],"predecessor-version":[{"id":1026,"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/pages\/412\/revisions\/1026"}],"wp:attachment":[{"href":"https:\/\/macsweenfitness.com\/index.php\/wp-json\/wp\/v2\/media?parent=412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}