#mobilitywarmup

Instagram photos and videos

#mobilitywarmup#mobility#warmup#fitness#functionaltraining#personaltrainer#mobilitytraining#physio#yoga#physiotherapy#bodyweighttraining#fitnessmotivation#mobilitywod#mobilitycoach#beach#aachen#thoracicmobility#spine#daviddueckers#shoulders#fit#dedication#surfing#muévete#respira#cambiodehabitos#movilidad

Hashtags #mobilitywarmup for Instagram

by @activevegetarian

⠀⠀⠀🏃‍♂️MOVE🏃‍♀️
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SIMPLE BUT EFFECTIVE
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Cat-cow is a go-to flow for most yogis and non-yogis alike. It’s pretty easy on everybody and feels amazing! Even for those who have common injuries or sensitivities, like wrist or knee issues, there are simple tweaks you can use so you can still enjoy a good cat-cow. This pose shouldn’t be limited to only your yoga class. We find ourselves dropping to the floor for a few rounds throughout our day! It’s incredibly grounding, centering, and invigorating all at the same time.
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The alignment here is important. Although this sweet little flow is pretty simple, there is that one crucial misalignment that makes a huge difference so read carefully.
🔹Begin in table-top position, knees in line with hips and hands in line with shoulders.
🔹Head is in neutral and gaze is down at the Earth (slightly ahead)
🔹Release tops of your feet to the Earth
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I N H A L E into Cow Pose (Bitilasana)
🔹As you inhale, chest and tail lift toward the sky and belly falls toward the Earth. Your gaze lifts straight forward while creating length in your neck to avoid collapsing in the cervical spine.
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E X H A L E into Cat Pose (Marjaryasana)
🔹As you exhale round and lift your spine toward the sky while drawing your belly in toward your spine (without losing alignment in your knees and wrists).
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NOTES:
🚩Make sure that your palms are actively pressing into the Earth as you exhale into Cat. Too often people allow their palms to cup causing slumping in the shoulders which dumps all the weight into the shoulder girdle. When you keep your palms actively pressing into the Earth, the shoulder blades fan open as you arch into cat, so you’re releasing and lengthening the rhomboids, as well as other muscles, underneath the shoulder blades-releasing tension and breathing Prana into these over tensed muscles.
🚩If you have wrist or knee sensitivities, try placing a rolled-up towel/blanket under your knees or the base of your hand and your wrist to help reduce the angle and pressure in the joint.
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👇CONTINUED BELOW IN COMMENTS👇

Vancouver, British Columbia
1

by @mytrainercarmen

Quick Standing Mobility Warm Up, perfect for before a run or HIIT or in the gym before a total bod lifting day, never a wrong time to use it.❤️✊🏽
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Leggings: @ptulaactive
Top: @marshalls .
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Remix: @girltalk_verified
#mobility #mobilitytraining #mobilitywod #mobilitywarmup #warmup #getloose #loosenup #getwarm #getwarmedup #howtoexercise #workout #workoutroutine #exercise #beginnerworkout #fitness #fitnessmotivation #fitnessandhealth #womensfitness #mytrainercarmen

Milroy Park
22

by @s_r_jonesy

Thank you Fit Fam for waking up with me and crushing some serious Tabatas this morning!!! We had a full house!! 💪🏼😆💦 I’ll be subbing again next Saturday for round two....and the class is already filling up!! You guys rock!! So save your spots and I’ll see you all again next Saturday morning for some serious work, sweat and fun!! 🏋🏻‍♀️👌🏼😉💚 Have a great weekend Fit Fam!! ••••••••••••••••••••••••••••••••••••••••••••••
@gym.67 @grit2valor @mydynamis #Gym67 #Tabatas #groupclasses #Grit2Valor #G2V #TheGrit #myDynamis #DynamisAthlete #groupfitness #cardioandconditioning #fitfam #dedication #motivation #inspiration #Squad #SandersonSisters #igfitfam #fitfreaks #fitchicks #saturdaymorning #vibes #EastKootenays #BritishColumbia #weekendvibes #gymlife #mobilitywarmup


1

by @conditionfitnessuk

🏋🏻‍♂️🏋🏻‍♂️ Warm up? 🏋🏻‍♂️🏋🏻‍♂️
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One of the greatest debates of our time is the effectiveness of a warm up and what should comprise of a warm up.
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Myself personally i believe warm ups should be specific to the kind of workout you do, however they should always include thoracic and pelvic mobilisation!! (Great for squats, deads, OH extension etc)
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Furthermore, I believe it is key to ensure that not only is the musculature and circulatory system ramped up but so is the nervous system!!! Test your end ranges, baby squats and lunges are great ways to evaluate your bodies condition at these tricky points! 😁 VOILA! .
Comment if you wish to discuss and let me know your favourite warm up exercises 👌🏻
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#warmup #sphinxpose #spidermanexercise #ninjatraining #movefreely #nobadmovement #movementtraining #conditioning #babysquats #musculature #muscles #mobility #mobilitywarmup #prehab #performbetter #legday #recoveryexercises #painfree #workout #train #conditionfitness

Altrincham Leisure Centre
2

by @activevegetarian

🏃‍♀️M O V E 🏃🏻‍♂️
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“Freedom in a posture is when every joint is active.”
— B.K.S. Iyengar
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What You Need to Know About Your Thoracic Spine
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The thoracic spine, if you haven’t heard of it before, is the middle portion of your spine, sitting between the neck (cervical spine) and low back (lumbar spine). It consists of twelve vertebrae, and as well as the neck and low back, it also articulates with the ribcage and indirectly with the scapula (shoulder). It is designed to be a highly mobile part of our bodies and moves through three planes of movement; flexion/extension, rotation and lateral flexion.
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The thoracic spine has become a hot topic in the exercise world recently, and with good reason. With modern life, our jobs have become more desk-bound, our screen-time and driving time grown longer and longer, and as a result, our thoracic spines have become stiffer and stiffer.  This becomes a problem, not just because it’s quite uncomfortable to have a stiff mid-back, but also because it alters how we move our necks, backs and shoulders (often to the point of injury), as well as adversely affecting how well we can breathe. On top of all of that, the stiffer and more hunch-backed we become, the more we start to look like a relative of Quasimodo’s!
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With all of this in mind, the thoracic spine is an integral part of our bodies to keep healthy, and for that reason, we can and should make some simple changes to our lives that will begin to change how we move our mid-back. The following exercise helps with increasing active flexion of the thoracic region. Although many of us are chronically ”stuck” in a flexed position (driving, texting, on the computer), actively working through the flexion provides excellent benefits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
N O T E S:
🔹You need a mini resistance band.
🔹This exercise requires core stability and the ability to take the awareness on the movement of the thoracic from the lumbar region. For beginners, a better variation is to do this exercise standing against a wall - this allows for feedback regarding the position of the low back.
CONTINUED IN COMMENTS

Vancouver, British Columbia
5

by @hibbish_health

I like to wear #brightcolorsonarainyday Sometimes yr workout just doesn’t go as planned. Instead of getting frustrated or pushing past the pain, I just shifted gears. Swipe on for some of my @gmbfitness #mobilitywarmup with a broomstick handle, #kbswings using 12kg, 16kg, and 20kg bells, L-sits completely challenging me, and some clumsy feeling practice on #kbclean with 20 lb Bell. [image: torso of pale human with dark beard, glasses and shaved head, wearing bright blue raincoat and red backpack straps, in front of a gray sky.] #queerfitness #queertransfitness #chronicpainwontstopme


0

by @megan_r_corson

A great mobility warm up to prepare your body for any activity by loosening up your back, core and hamstrings.
Using a PVC Pipe on the Power Plate to increase blood circulation, mobility and flexibility!

Perform each dynamic stretch for 30 seconds on 30hz low amplitude and you will be able to perform your workout routine better👊🏼💥
1️⃣Overhead Lateral Bend (holding one side of PVC pipe; hips in)
2️⃣Overhead Lateral Windmill (hips back)
3️⃣Dynamic Lat Stretch
4️⃣Overhead Semi-Squat Pass Thru’s
5️⃣Dynamic Hip Hinge
@powerplateusa @push_pedal_pull @madestrong
#preparefasterperformbetterrecoverquicker #acceleration-training #PowerPlate #PowerplateMOTW
#madestrong #mobilitywarmup #mastertrainer #pushpedalpull


8

by @activevegetarian

•••
MOVE 🏃🏻‍♂️🧘‍♀️
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❓Do your shoulders round when you walk, sit, or stand?
❓Do you have trouble keeping your chest up when squatting or lifting heavy things off the ground?
❓Do you get lower back or neck pain when doing twisting or rotational movements?
❓Are you experiencing shoulder pain that gets aggravated during workouts and while sleeping?
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If you answered “yes” to any of those (and most people will answer yes to at least one), you may have poor thoracic spine mobility.
Your thoracic spine is the middle section of your vertebra between your neck and lower back and composes 12 thoracic vertebra and your rib cage. Thoracic mobility can be thought of as the available movement or motion of this region of our body, and is very important for achieving good posture and it is also essential for most athletic performances.
Modern life style (extensive work at a computer, hovering over a mobile device), sitting in the car, at school, and home in a position of bad posture, and certain sports can lead to stiffness and poor movement which increases the natural “kyphosis” (rounding curve) of the thoracic spine which can lead to decreased athletic performance, injury and pain.
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Thoracic issues can affect 4 main things:
🚩Posture
🚩Upper limb movements
🚩Lower limb movements
🚩Breathing
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Treatment for a stiff thoracic spine can include joint mobilizations, soft tissue massage, postural exercises, strength exercises and self stretching. Self stretching is very important and something that should be included in a regular fitness program. Today we want to offer you a powerful mobility exercise that focuses on this troubled area of the thoracic spine and shoulder. This mobility exercise is especially beneficial for all athletes but especially for people at risk of problems such as desk workers, cyclists, swimmers, tennis players and other sports that require good thoracic mobility and posture.
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👇🏻CONTINUED IN COMMENTS👇🏻
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#MOVEMENTISMEDICINE
#FITFORAREASON
#FITNESSTIP

Vancouver, British Columbia
10

by @mobilitymaker

So excited to officially launch my #MinuteMoFlow playlist on MobilityMaker.com and youtube!!!👍
You can easily access the 30+ videos via MinuteMoFlow.com (which links to the dedicated page on my site).
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If you’re new to me and my #MinuteMoFlows, that’s what I call a mobility sequence that:
✅ is a minute or less
✅ covers all three planes of motion
✅ addresses mobility needs for sport, training & life.
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I originally created MinuteMoFlows for Instagram. But as their popularity grew, I needed to move them to a platform that enabled easier access to the whole library.
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New videos come out weekly, so be sure subscribe to my youtube channel http://youtube.com/c/DanaSantas to keep up with new content! And if you post a video on Instagram doing any of my flows and tag me @MobilityMaker, using the hashtag #MinuteMoFlow, there’s a really good chance I’ll share it!
(Why not inspire some people to move more & move better…and maybe gain a few followers in the process?)🙌❤️
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Thanks to @pedestalfootwear (my favorite barefoot training tool) for sponsoring my new reformatted #MinuteMoFlow videos. To SAVE 20% on super-cool training socks like you see me wearing in my garage gym all the time, go to PedestalFootwear.com and use code: MobilityMaker at checkout.🔥💯

Planet Earth
7

by @ultimateshapefitness

6 brilliant mobility warm up stretches I always start my workout with 👏🏼
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1️⃣ Hip opening spinal twist - a fantastic one to open up the hips, stretch the glute and warm the spine up.
2️⃣ Squat frog sit- push the knees out to deepen the stretch in the groin.
3️⃣ Happy - sad cat - very important for warming he spine up.
4️⃣ Down dog - up dog - warms up the shoulders sockets and spine while stretching the hamstrings.
5️⃣ Spinal twist - another great one for waning the spine and lower back up.
6️⃣ Inverted hip thrust - fantastic for mobilising the shoulders and getting the glutes and hamstrings activated. 🔹HIT SAVE and give these a go before you workout 👊🏼
Happy Friday beauties 😊🦔
#stretches #warmup #preworkout #stretching #mobility #mobilitywarmup #injuryrecovery

Kent, Kent, United Kingdom
10

by @themobileathlete

Let’s call this one “Renewed Sun Salutations” because I do this as a full body warmup at my box: @crossfitrenew 😏
▫️These will help to connect the breath with the movement, creating that mind-body connection. Renewed Sun Sals target your thoracic spine, shoulders, hamstrings, and hip flexors.
☀️ Down Dog Shin Tap to Twist: inhale to high plank, exhale to tap your opposite shin with your hand.
☀️ Hamstring Walks: tiny baby steps all the way to the top of your mat.
☀️ Inhale half lift, exhale forward fold.
☀️ Inhale to circle your arms out and around, exhale bend the elbows and cactus your arms.
☀️ Inhale reach your arms high, exhale forward fold.
☀️ Inhale half lift, exhale jump back with bent elbows to chaturanga.
☀️ Inhale upwards dog, exhale downward dog.

Repeat 5 times before any workout!

CrossFit Renew
2

by @naomibfit

It’s so important to warm up before you workout! I know it can seem like a pain, and I’m certainly guilty of not always practicing what I preach! However, dynamic stretching not only helps to warm up the muscles to prevent injury, but it is also meant to help stimulate the mind body connection and engage the muscles you are working out. Here’s my lower body warm up for today. Don’t forget to swipe to end to catch a little gratuitous puppy cuteness!! 🐶 #dynamicwarmup #mobilitywarmup #bandwork #naomiandmebfit

Bronx, New York
8

by @restorebod

Saturday morning stretch. Beautiful weather, hard to believe but yes it is London 😁 ☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️ #restorebod #outdoorworkout #londonweather #bodyweighttraining #warmup #warmuproutine #saturdaymorning #yoga #stretching #morningstretch #warmupexercise #fitness #functionalfitness #funcionaltraining #movewell #movedaily #traineveryday #mobilitytraining #movement #mobilitywarmup

London, United Kingdom
4

by @ieugcardeasulli

1️⃣Spinal wave 3
2️⃣Scorpion 5+5
3️⃣Supine bridge 10
4️⃣Hip flexors 5+5
5️⃣Shin box turn up 5+5
6️⃣Child squat 5+5
7️⃣Shin down 5+5
8️⃣Cross bridge 5+5
#robbys #17 #mobility #functionaltraining #warmup #mobilitywarmup #gym #gymmotivation #gymtime #gymlife #fit #fitness #fitfam #fitspo #personaltrainer #muscle #body #bodybuilding #bodytransformation #photooftheday #bestoftheday #loveyourself #loveyourbody #power #strength #instafit #instagood #inspiration #gymnastics

Robbys Trodica
2

by @tara_kimbell

🤜🏼FIT TIPS...
The WARM UP is one of if not the most important aspect to a workout. My warm ups may not be what you would expect, but over the years and through experiencing various styles of fitness, I have found that a mobility warm up sets me up for success 99.9% of the time. Yes, some days I do like to start out with a rope jump or Row, but it all depends on how my body is feeling and what intensity I need to be ready to jump into following the warm up.

Indian Trail, North Carolina
3

by @physiotherapystockholm

Today highlighting another mobility exercise, this time with focus on the thoracic spine and shoulder🤓
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As mentioned in previous posts, the health and function of the shoulder girdle is very much dependent upon the overall posture and mobility of the thoracic spine; if the thoracic region is immobile, then the shoulderblade is not able to glide efficiently over the back of the ribcage. This in turn affects how well the muscles and tendons of the shoulder joint are able to move and bear load🏋️‍♂️
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Many cases of shoulder impingment, for example, are caused/exacerbated by an increases kyphosis of the thoracic spine and/or rounded shoulder posture. The result is less area for the tendons of the rotator cuff (infraspinatus, supraspinatus, subscapularis) and the biceps (long head) to slide and glide between the bony surfaces of the upper arm and the acromion - they are basically sandwiched between. This can lead to increased risk for ”pinching” and, over time, a vicious cycle of inflammation😣
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The following exercise increases flexibility of the thoracic spine in rotation + extension, as well as provides a stretch to the front of the shoulder joint, capsule and associated tendons. It especially targets the biceps, which may otherwise be hard to stretch. Please note that any kind of stretching should be followed by strengthing exercises in order to maintain mobility gains💪
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🔹Begin prone, arms out to sides and in line with shoulders, palms facing down. Ribs are closed and abdominals pulling gently in and together, lifting away from floor. 🔹Place one hand close to armpit; cross the same side leg over, reaching toward the other side of the body. At the same time, press away with hand, helping to rotate upper back.
🔹Allow opposite (straight) arm to slide slightly along floor, and head to follow rotation of torso. A stretch should be felt through the front of the shoulder/chest and upper back. Abdominals should be engaged throughout tp avoid taking rotation in lumbar spine (low back). Alternate sides.
👉For those with very stiff shoulders/thoracic spines: make easier by omitting crossover of leg. 🙌Tag someone who could benefit!

Physiotherapy Stockholm
10

by @tuvidasindolor

#Repost @planbefisio ・・・
Para conservar y mejorar tu #movilidad articular considera generar estímulos de un modo rutinario 👉🏻 Incorpora el hábito de moverte en rangos articulares funcionales amplios y el cuerpo se adaptará a la situación 🤸🏼‍♀️
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➀ Incluye ejercicios de movilidad diariamente 📅
➁ Céntrate en la calidad más que en la cantidad 🔝
➂ Evita posiciones forzadas o que te causen dolor
➃ Controla la respiración en cada postura 🌬
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#mobility #mortalidad #mobilitywod #mobilitywarmup #warmup #calentamiento #jointmobility #movilidadarticular #salud #saludable #lifestyle #cambiodehabitos #muévete #keepmoving #breathe #respira #respiración #fisioterapiadeportiva #fisioterapia #fisioterapeuta #fisio #fisioactiva #physiotherapy #physio


0

by @planbefisio

Para conservar y mejorar tu #movilidad articular considera generar estímulos de un modo rutinario 👉🏻 Incorpora el hábito de moverte en rangos articulares funcionales amplios y el cuerpo se adaptará a la situación 🤸🏼‍♀️
———————————————————
➀ Incluye ejercicios de movilidad diariamente 📅
➁ Céntrate en la calidad más que en la cantidad 🔝
➂ Evita posiciones forzadas o que te causen dolor
➃ Controla la respiración en cada postura 🌬
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#mobility #mortalidad #mobilitywod #mobilitywarmup #warmup #calentamiento #jointmobility #movilidadarticular #salud #saludable #lifestyle #cambiodehabitos #muévete #keepmoving #breathe #respira #respiración #fisioterapiadeportiva #fisioterapia #fisioterapeuta #fisio #fisioactiva #physiotherapy #physio

Trèvol Lleida
4

by @onpointefitnesspt

A throwback video of a mobility sequence.
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The aim of the game is to move slow with precise movements 👌🏻
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This warm up is great before most types of session, it raises your heart rate, stabilises the shoulders, engages the abdominals, mobilises the hips and stretches the hamstrings/ calf’s
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Watch this space for more variations of this warm up
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#mobilitywarmup #rampwarmup #ramp #conditioning #pt #personaltrainer #edinburghpt #onpointefitness

PureGym Edinburgh Waterfront
3

by @physiotherapystockholm

This video just about sums up what my filming sessions REALLY are like! 🤪 . . .
Another nice mobility flow to waken the entire body prior to a training session - whether it be running cycling #strengthtraining #yoga or practicing a specific sport🏋️‍♂️
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This particular variation incorporates spinal segmentation, hip hinge, deep hip/knee/ankle flexion, thoracic extension and overhead shoulder flexion - all of which are important components in maintaining an optimal level of function👌
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🔹Begin standing, feet hip-width apart and arches lifted. Hold a dowel or PVC in hands. Spine neutral with abdominals scooping in and together. Ribs are closed and balanced over pelvis.
🔹Nod chin toward chest and continue to roll down vertebrae by vertebrae - keep scooping abdominals to facilitate flexion of spine. Glutes pressing forward to avoid leaning body back.
🔹At bottom of movement, extend sitting bones back and slightly up, continuing to lengthen spine forward through top of head. If unable to extend, bend knees.
🔹Press down through heels, using glutes and hamstrings to pull back up to standing.
👉Slide dowel along front of legs throughout.
🔹Reverse movement, beginning with flat back hip hinge forward
🔹At point of most stretch in hamstrings (ca 90 degrees hip flexion / parallel to floor), bend knees into a deep squat. If ankles do not allow, hold squat at deepest point at which proper technique can be maintained. Keep spine neutral!
🔹Extend arms overhead, keeping chest lifted and ribs closed. Abdominals engaged.
🔹Lower arms to floor; drive heels into floor and begin to extend sitting bones, pressing back up to the hip hinge position and returning back to start.
👉Tag someone who could benefit from this post❗️Video sped up 2.5x
#physiotherapystockholm#physiotherapy#physio#mobility#mobilitywarmup#posteriorchain#squats#overheadsquat#functionaltraining#hiphinge#knees#ankles#hips#glutes#core#abs#hamstrings#hamstringstretch#spine#posture#shoulders#shouldermobility#thoracicmobility#toddlers#toddlermom#fit#fitness#fitmom

Physiotherapy Stockholm
29

by @physiotherapystockholm

Let’s put it all together! 🤸‍♂️
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The previous two posts highlighted specific mobility of the shoulder joint and thoracic spine. Being able to isolate specific parts of the body when working on mobility or strength is important; however, even more important is making sure that these parts work together as one synergistic system🏋️‍♂️
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The following two mobility variations work mobility of the shoulder joint in conjunction with the thoracic spine. An added bonus is the eccentric lengthening of the inner thigh, an area which is often prone to tightness and which can cause considerable problems for the hip, knee and low back👌
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This is an especially good warm-up combination prior to running, golfing, strength training, all sports and activities requiring a good deal of rotation and static shoulder/arm work (gardening, lifting/carrying heavy objects, cleaning etc) 🏌️‍♂️⛹️‍♂️⛷🤺🧗‍♀️🤾‍♀️
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🔹Be sure to keep spine neutral and abdominals engaged throughout. 🔹Back should remain straight (no rounding or ”tucking under” of the pelvis), with hingeing occurring at the hips. 🔹Rotate spine around sternum, using obliques to help twist the body. Shoulders should automatically follow the direction of rotation // they should not initiate the rotation.
🔹Sit far back into hip, allowing femur to drive deep into hip socket. Keep knees and feet facing forward, avoid outward rotation. Bend as deep as you can without rounding low back // without rolling supporting foot and knee in // without lifting heel.
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👉Tag someone who could benefit from this post!💪
#physiotherapystockholm#physio#physiotherapy#shoulders#shouldermobility#shoulderpain#shoulderpainfix#thoracicspine#thoracicmobility#spine#posture#mobilitytraining#functionaltraining#lowbackpain#lowbackpainfix#scoliosis#fit#fitness#core#abs#homeworkout#fitmom#functionalmovement#mobilitywarmup#strengthtraining#strong#fitnessinspiration#fitnessmotivation#backpain#kneepain

Physiotherapy Stockholm
15