BOTTOM-UP MOBILITY WARM-UP

This is a varied routine that will massively increase your mobility. Some of these exercises may well be unfamiliar and it would be an entire article to explain them all. The best way is to look them up on Youtube – go for physiotherapy channels. For each exercise, aim at the start for 10 repetitions each side of the body and gradually build.

ANKLES: ankle dorsiflexion, plantar flexion, circles

HIPS: circles (both directions), walking hip openers, hip abduction, hip adduction, hamstring stretch

TRUNK: thoracic spine windmill floor – with the foam roller thoracic spine windmill wall – at the wall, standing supine leg cross, standing cross-legged side stretch, yoga warrior pose trunk rotation variations

ARM, SHOULDERS, CHEST: Arm circles – small, medium, large, both directions, shoulder pass-through – stick, PVC pipe, strap or belt

NECK: circles, side/back/front stretches, chin circles, all directions

FINISHER: jumping jacks (many variations to challenge your coordination and balance as a bonus, plus cardio)