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6-Day Full-Body Mobility Routine

The document outlines a six-day mobility exercise program, with each day focusing on different body parts: neck & shoulders, thoracic spine, lumbar spine, hips & knees, ankles & feet, and shoulders & hands. Each day's routine includes specific mobility exercises and stretches tailored to enhance flexibility and movement in the targeted areas. The program aims to provide a comprehensive full-body mobility routine.

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GAMING GAMER
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271 views3 pages

6-Day Full-Body Mobility Routine

The document outlines a six-day mobility exercise program, with each day focusing on different body parts: neck & shoulders, thoracic spine, lumbar spine, hips & knees, ankles & feet, and shoulders & hands. Each day's routine includes specific mobility exercises and stretches tailored to enhance flexibility and movement in the targeted areas. The program aims to provide a comprehensive full-body mobility routine.

Uploaded by

GAMING GAMER
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Mobility

Here are all the mobility exercises from your file, categorized by day:

Day 1 - Neck & Shoulder Mobility


1. Cervical ROM exercises
2. Child pose rotation
3. Scapula push-up extension
4. Figure of 8 drill
5. Shoulder CARs
6. Shoulder rotation

Stretches:
7. Trapezius stretch
8. Levator stretch
9. SCM stretch
10. Scalene stretch
11. Pectoralis stretch

Day 2 - Thoracic Spine Mobility


1. Modified thoracic rotation
2. Thoracic spine mobility
3. Advanced thoracic spine rotation
4. Up and reverse thoracic rotation
5. Kneeling thoracic wand rotations

Stretches:
6. Thoracic extension stretch
7. Segmental thoracic flexion stretch
8. Hanging back stretch
9. T-spine flexion to extension

Day 3 - Lumbar Spine Mobility


1. Cat-cow circles
2. Supine scorpion
3. Pelvic tilts
4. Spinal wave
5. Prone scorpion

Stretches:
6. DLF stretch
7. Cobra stretch
8. Lion stretch
9. Modified oblique stretch
10. QL stretch

Day 4 - Hip & Knee Mobility


1. Lying hip circles
2. 90-90 switches
3. Hip external rotation in sitting
4. Hip internal rotation in sitting
5. Alternate cat to mountain climber

Stretches:
6. Squat hamstring stretch
7. Half pancake stretch
8. Piriformis stretch
9. Thomas stretch
10. Quad couch stretch

Day 5 - Ankle & Foot Mobility


1. Ankle sit leg lifts
2. Ankle CARs
3. Half kneeling DF PF
4. Walk the dog
5. 3-way lunge

Stretches:
6. Ankle DF stretch
7. Plantarflexion stretch
8. Seated plantar fascia stretch
9. Inversion stretch
10. Eversion stretch
11. Plantar fascia release

Day 6 - Shoulder & Hand Mobility


1. Hand mobility exercises
2. Shoulder circles
3. Standing swimmer
4. Wrist walk
5. Shoulder arm rolls
6. Half kneeling windmills
Stretches:
7. Shoulder stretch
8. Biceps stretch
9. Cross arm stretch
10. Standing side stretch
11. Wrist flexion stretch
12. Wrist extension stretch

This program provides a full-body mobility routine for six days, targeting different body parts
each day. Let me know if you need further details!

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