Here is one of the warm up drills we use at our movement workshops. Give it a try and see how it feels.

Test

Try each of these tests and get a feel for your range of motion (ROM):

• Forward fold with straight legs (touch your toes or the floor)
• Hip rotation to each side with feet under hips and palms together in front of you

Drill

Cervical spine – nod forward, rotate to side flexion, rotate to looking up, rotate to other side flexion, rotate back to nod forward.

Shoulders – Elevate shoulders, push forward, pull shoulders down, pull shoulders back, then back to elevation.

Hips – posterior pelvic tilt (tuck butt under), rotate to hip out to side, rotate to anterior pelvic tilt, rotate to hip out to other side, rotate back to posterior tilt.

Ankles – start by pushing your hip back with bent knees until hands on knees. Push knees forward, rotate to side (let feet roll to edges), push knees back, rotate to other side, rotate knees back to front.

For each area, do at least two circles in each direction. Find the edges of your range of motion. If you find tight spots, you can spend extra time working through those ranges.

Retest

Try each of these tests and get a feel for your range of motion (ROM):

• Forward fold with straight legs (touch your toes or the floor)
• Hip rotation to each side with feet under hips and palms together in front of you

Improved ROM = drill works well for you. Do it every day.
Decreased ROM = drill was too intense. Try one joint at a time and see if there is a trouble spot.

How to use it

If the joint articulation relaxes you, you can do it every day or do it as part of your warm up for exercise. If you found a trouble spot, do that area first, then do the areas that relax you.

Did you find any areas of discomfort or tightness?