Ron Jones: Mobility Exercises
Directions: Perform my
exercises at “beginning” of workout
"Better to wear out than rust
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.
Mobility Exercise Handouts:
These exercises are intended for "normal healthy"