Bodyweight Mobility Training

Daily practice of these moves will almost guarantee that you’ll suffer fewer injuries. Studies also show that rhythmic movements like these can help improve your mood. So the next time you’re feeling grouchy or blue, give it a shot. As if that weren’t enough, practicing these moves daily will help ward off the inevitable stiffening that comes with getting older.

Steve was kind enough to let me use the article from his site to help share this information with you. I’ve modified it just a little bit. Each of these moves should be done in sequence. The number of reps should equal your age. So if you’re older, you have to do more reps. It should take you about 10 minutes to perform the full routine.

Try this circuit before your next workout and see how much of a boost it gives you. It’s really amazing.

  • The hula hoop. Stand straight up with your feet as wide as your hips. Began swinging your hips in a circle like you have an imaginary hula hoop. Do your number of reps (age) in each direction.
  • Pelvic rocking. In the same position, slightly arch your back and tilt your pelvis forward. Then straighten back up. Your spine shouldn’t bend, the motion should occur around the hips. Forward and back counts as one rep.
  • Front and back body bending. Start with a short range of motion and gradually extend. Bring your body forward at the hips, and then backwards. Don’t force it, just let your body start opening up. Forward and back counts as one rep.
  • Lateral bending. With your feet still at hips’ width, bend sideways running your hand as far down the outside of your leg as you comfortably can, then come back up and do the same thing on the other side. Each side counts as one rep.
  • Tai Chi waist twisters. Twist gently to the left. Let your right hand tap just below your left collar bone and your left hand tap your right kidney. Then twist back to the other side. Each side counts as one rep.
  • Shoulder shrugs. Shrug your shoulders up, back, down and around, and then reverse directions. Do your number of reps (age) in each direction.
  • Arm circles. Swing your arms up and then behind you, like you’re doing a double back stroke. Do your prescribed number of reps, and then reverse directions.
  • Slow neck circles. Let your chin drop and slowly roll your head in one direction, and then the other. Move very slowly. Each side counts as one rep.
  • Flat-footed squats. Squat down slowly while exhaling, holding the arms forward for balance. Keep your heels flat, feet parallel and kneecaps aligned over the second toes. Go down as far as you can, inhale and come back up. Do your number of reps (age), or as many as you comfortably can.
  • Pumps. Start in the “downward-facing dog” position, hands shoulder-width and feet hips’ width. Lower the pelvis towards the floor while keeping the arms straight, arriving in the “upward dog” position. Push back with your hands and raise your hips back into the downward dog position. Each cycle counts as one rep.