My/Exercise/Body/Plan/Mobility-Circuit
Mobility Circuit
- Spend about ten minutes on two to four days each week, such as Sunday, Tuesday, and Friday. Stay within a painless range and breathe throughout.
Sumo squat with rotation: 3 holds of 3–10 seconds per side
- Use a shallower squat or smaller rotation as needed.
Sumo Squat with Rotation
- Practice upper-body rotation while maintaining a comfortable wide squat.
Setup
- Take a wide stance with toes turned slightly outward. Lower into a comfortable squat with the feet grounded, then place the elbows lightly against the inner knees.
Practice
- Keep one elbow supported while raising the other arm and turning the upper body to follow the hand with the eyes. Return to the center and change sides. Point diagonally upward if reaching the ceiling is uncomfortable.
Dose and Progression
- Begin with three slow turns per side, pausing briefly and breathing. Add range gradually while keeping the squat stable.
Cues and Variations
- Start with three slow turns per side, pausing briefly and breathing. Use a shallower squat or hold a stable support when the bottom position is difficult.
Sources
Hip-flexor stretch: 3 holds of 10–30 seconds per side
- Use a supported standing or half-kneeling lunge.
Hip-Flexor Stretch
- Practice a controlled hip-extension position that stretches the front of the rear hip.
Setup
- In a split stance or half-kneeling lunge, place one leg behind the body and keep the pelvis facing forward. Use support for balance or padding under the rear knee.
Practice
- Gently move the pelvis forward while keeping the trunk tall and the low back comfortable. Aim for a stretch at the front of the rear hip. Raising the same-side arm can add to the movement, provided the back remains controlled.
Dose and Progression
- Begin with 10–30 seconds per side and repeat as comfortable. Add range gradually while keeping the low back comfortable.
Cues and Variations
- Begin with 10–30 seconds per side and repeat as comfortable. A shorter stance and smaller movement are useful starting versions. Avoid creating the stretch only by arching the lower back.
Sources
Reverse tabletop: 3 holds of up to 10 seconds
- Start lower if shoulders or wrists need an easier position.
Reverse Tabletop
- Practice moving into a supported shoulder-extension position while raising the hips.
Setup
- Sit with knees bent, feet flat, and hands behind the hips, fingers pointing outward. Press through hands and feet to raise the hips toward a tabletop position.
Practice
- Keep the neck comfortable and breathe. Lift only as high as your shoulders and wrists comfortably allow; begin with short holds and lower under control.
Dose and Progression
- Begin with short holds and work toward a comfortable ten-second hold. Increase height or try the next shoulder-extension variation only while the position remains comfortable.
Cues and Variations
- Work toward a comfortable ten-second hold before trying the video's further shoulder-extension progressions. Keep a lower hip position or a shorter hold if full height is not comfortable.
Sources
Founder pose: a few calm breaths, repeated
- Stand to reset between holds.
Founder Pose
- Practice a long-spine hip hinge with a comfortable arm reach and steady breathing.
Setup
- Stand with feet a little wider than shoulder width and knees softly bent. Hinge at the hips so the hips move backward and the torso inclines forward.
Practice
- Lengthen through the spine, lift the chest, and raise the arms only as far as you can while keeping the position comfortable. Breathe and exhale slowly, then return to standing.
Dose and Progression
- Begin with a shallow hinge and a few calm breaths, then stand to reset. Add reach or hinge depth gradually while keeping the spine controlled.
Cues and Variations
- Begin with a shallow hinge and a few slow breaths. Keep the arms lower if raising them makes the back arch or the shoulders uncomfortable.
Sources
- Demonstrations: Person/Andrew Huberman/Book/26/Protocols/YouTube/26/09/Mobility and Flexibility.