Ron Jones: Mobility Exercises

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

"Better to wear out than rust out!"
--Jack LaLanne

These are my favorite exercises to increase joint mobility and the quality of functional movements--they truly represent "The Magic of Movement!"  The most productive ones in my opinion are marked.*   While they might look too simple or even stupid, I learned to put aside my ego and give them a chance even though they didn't look "hard enough."  I am continually amazed at the magic of simple movements such as these to help people move better.  I don't waste time or money with health and fitness.  They are worth doing; "feel" for yourself!

I refer to "opening up" a lot in the directions.  Opening up means to restore healthy and full ranges of motion in joints.  Most of the problems I see with movement are because people are too tight--or locked up--from years of inactivity, injury, or improper training.  Give these exercises a try--they have really helped a lot of people including me.

Directions:  Unlike heavy strength conditioning where you need 24-48 hours of rest between sessions, mobility exercises can be performed daily.  If you have acute pain, back off, re-evaluate your progression and intensity, then try an easier version.  If you still have difficulty, I would recommend that you seek clinical assistance.  These mobility exercises are very "user-friendly" and have been used by hundreds of my students and clients for years without problems.  I've seen them work "magic" on people--you could be next!

 Dynamic Warm-Up Exercises: I recommend that everyone performs a Dynamic Warm-Up daily—they are fundamental to improving your function based on my experience.  “Dynamic” Warm-Ups are designed to increase mobility, flexibility, and stability of joints and core while improving your ability to move properly without pain.  For optimal results, the Mobility Exercises should be performed "in addition to" your Dynamic Warm-Up exercises.  While the Mobility Exercises are good enough to be "stand alone" exercises--they'll work even better with the warm-up exercises I recommend.

UPPER BODY:

• Alligator (Shoulders)

• Alternate Arm Raise (Shoulders)

• Arm Press (Shoulders)

• Behind Back Hand Reach (Shoulders)

• Cat/Camel* (Spine)

• Chin Tuck (Neck)

• Cymbal Crash (Shoulders)

• Dynamic Warm-Up* (Whole Body)

• Fast Pitch (Shoulders)

• Hand Slaps (Shoulders)

• Head Lift (Neck)

• Head Turn* (Neck)

• Head Tilt (Neck)

• Head ½ Roll (Neck)

• High Reach & Roll (Shoulders)

• Jacks Without Jumps! (Shoulders)

• Lateral Reach (Shoulders & Upper Back)

• Press Up* (Spine)

• Reach, Roll, Lift* (Shoulders)

• Scare Crow* (Shoulders)

• Shoulders Back & Down (Shoulders & Neck)

• Shoulder Tap (Shoulders)

• Standing 'Y' (Shoulders)

• Standing 'T' (Shoulders)

• Standing 'W' (Shoulders)

• Standing 'L' (Shoulders)

• Swim Stroke (Shoulders)

• Twist-Turn (Shoulders)

• 90/90 (Shoulders & Spine)

LOWER BODY:

• Ankle Roll (Ankles)

• Heisman (Hips & Spine)

• Knee Hug (Hips & Low Back)

• Leg Swing (Hips)

• Overhead Reach Squat* (Ankles, Hips, Spine, & Shoulders)

• Stationary Lunge (Hips)

WHOLE BODY:

• Ron Jones Dynamic Warm-Up

Mobility Exercise Handouts:

• Mobility Exercises (Directions)
• Mobility Exercises (Organizer List Only)

View Flexibility Exercise Section

*Note: These exercises are intended for "normal healthy" individuals. 
If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 10.23.08)

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