Daily Movement & Mobility Routine
Recommended Frequency:
Every day
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Breathing & Body Awareness
Begin your day by bringing awareness to your breath and body. This protocol helps you connect with your physical presence and set the foundation for mindful movement. 🧘♀️
Breathe deeply and mindfully
Scapular Control & Mobility
Improve your scapular (shoulder blade) control and mobility with this protocol. Proper scapular function is essential for optimal shoulder and upper body movement. 💪
Perform scapular controlled articular rotations (CARs)
Perform the chosen variation
Foot and Ankle Mobility
Improve the mobility and control of your feet and ankles with this protocol. Strong and mobile feet are essential for proper movement patterns and balance. 🦶
Perform toe yoga
Ankle circles
Calf raises
- 💪Improved Body AwarenessThis protocol helps you develop a deeper connection with your physical presence, enhancing your ability to notice and address areas of tension or discomfort.
- 💪Reduced Stress and AnxietyMindful breathing and body awareness can help reduce stress and anxiety levels, promoting a calmer and more focused state of mind.
- 💪Improved Shoulder MobilityScapular control exercises help improve shoulder mobility and range of motion, reducing the risk of injury and enhancing overall upper body function.
- 💪Better Posture and AlignmentProper scapular positioning and control can improve your posture and overall body alignment, reducing strain on the neck and back muscles.
- 💪Improved Balance and StabilityStrong and mobile feet and ankles contribute to better balance and stability, reducing the risk of falls and improving overall movement quality.
- 💪Enhanced ProprioceptionThis protocol helps improve proprioception, or your body's awareness of its position in space, which is essential for coordinated movement and injury prevention.
What do I need to start this routine?