Morning Mobility and Control

Morning Mobility and Control

Recommended Frequency:

Every day

Start your day with this routine to improve mobility, body awareness, and neuromuscular control. It includes techniques from FRC, PRI, and DNS to help you move with greater ease and efficiency throughout the day.
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Breathing and Body Awareness

Breathing and Body Awareness

7:00 AM
10m

Begin by bringing awareness to your breath and body position. This protocol helps you connect with your internal state and set the foundation for controlled, integrated movement. 🧘‍♀️

Simple Task

Breathe deeply and scan your body

Timed Activities - 1m
Controlled Articular Rotations (CARs)

Controlled Articular Rotations (CARs)

12:10 PM
15m

CARs are a fundamental FRC technique that helps improve joint mobility and neuromuscular control. This protocol guides you through a series of controlled rotations for various joints, helping you explore your full range of motion while minimizing compensations. 🤸‍♀️

Choose from 4 Options
Shoulders ,
Hips ,
Ankles ,
Spine
Simple Task
Simple Task

Perform controlled rotations

Timed Activities - 1m 30s
Isometric Holds

Isometric Holds

12:25 PM
15m

Isometric holds are another FRC technique that helps you develop strength and control at the end ranges of your joint's motion. This protocol guides you through various isometric holds for different joints, helping you improve your stability and control in these challenging positions. 💪

Simple Task
Simple Task

Move the joint to its end range

Timed Activities - 1m

Hold the isometric position

Timed Activities - 2m
What You'll Get
  • 💪
    Increased Body Awareness
    This protocol helps you become more aware of your body's position and any areas of tension or discomfort, which is the first step towards addressing them. 🧘‍♀️
  • 💪
    Improved Breathing
    By focusing on your breath, you can improve your breathing patterns and increase oxygen flow, which can have numerous benefits for your overall health and well-being. 🫁
  • 💪
    Improved Joint Mobility
    By moving your joints through their full range of motion in a controlled manner, you can improve your overall joint mobility and flexibility. 🤸‍♀️
  • 💪
    Increased Neuromuscular Control
    CARs help you develop better neuromuscular control by minimizing compensations and improving your ability to move your joints independently. 🧠
  • 💪
    Improved End Range Strength
    Isometric holds help you develop strength and control at the end ranges of your joint's motion, which can be challenging positions to maintain. 💪
  • 💪
    Increased Joint Stability
    By contracting the muscles around the joint isometrically, you can improve your ability to stabilize the joint in these end range positions. 🧘‍♀️
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
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