Mobility: "90/90"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

OBJECTIVE: Open shoulders & spinal column.

1. Lie on side with arms pointed forward in front of chest and top leg bent at 90° angle.  The top leg's foot should be resting on the floor.

2. Pull top arm up and over behind back as you follow hand with head and rotate spine from tailbone to base of skull.

3. Repeat all reps on one side then alternate.

4. Perform 5-10 reps on each side.

Tips: A very nice exercise to open up the entire spinal column.  This one can be modified as needed--those with more mobility can "open up more" as they reach out and back further.  For more shoulder opening, keep thumb pointed "up" as you swing arm open to externally rotate the arm in shoulder joint.

• This exercise comes from functional training guru Mark Verstegen of Athlete's Performance.  For more info on Verstegen and his work, go to:  www.athletesperformance.com.

• Mobility Exercises (Directions)
• Mobility Exercises (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 6.1.08)

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