Mobility and Stability Workout

This workout is designed to improve joint mobility and “core” stability Disclaimer: As part of the CSSU Staff Wellness Program, this workout is designed for a healthy individual 18 years or older with no joint or other injuries that may be a problem with these exercises. It is always recommended that you consult your physician before beginning any exercise program or if you have any medical condition or injury that may put you at increased risk. For more information on how to safely perform these exercises, please consult with the CSSU Staff Wellness Program or a qualified fitness professional.

Workout Guidelines:  This is a short routine designed to be used as a warm-up for a workout or as a stand-alone routine to increase range of motion around key joints while enhancing stability where needed  Perform this workout as often as you’d like to – it is short but effective.  It is also a good routine to perform before and after you begin periods of inactivity (driving, computer time, watching TV, etc.)  Remember to think “Safety First”. If you have any doubt that you can perform the exercises safely, it is always best to err on the side of caution. Skip any exercises that may cause pain or make an injury worse. Mobility Circuit – Follow the circuit in order one exercise after another with little to no rest in between exercises. You can adjust the time for each exercise as you would like but perform each exercise for at least 10-15 seconds up to 60 seconds if you are more advanced. You can also complete the entire circuit one time (for beginners or if time is short) or complete the entire circuit 2-3 times (intermediate to advanced). Split Jacks Elbows Back Elbows Back/Hands on the Wall Shoulder Circles Bent-Over-Reach-To-Sky Side-to-Side Lunge Reverse Lunge and Twist Walking High Knees Step Over Duck Under Core Stability Circuit – Repeat entire circuit 2-3 times resting 30 seconds or less between each exercise. Plank – Hold as Long as Possible Side Plank (both sides) – Hold as Long as Possible Hip Lift – Hold as Long as Possible Please see pictures and descriptions of most of these exercises on the following pages… (Special thanks goes to the Wellness Program’s two interns from UVM’s Exercise and Movement Science Program for posing for most of the pictures!)

Split Jacks  Begin with arms by your side and feet about shoulder width apart  Initiate the movement with a slight jump bringing left foot back and the right forward  At the same time, bring left arm back and right arm forward  Perform the coordinated movements quickly but under control  Throughout the movement, keep your shoulder blades back and your “core” tight  You can perform standard Jumping Jacks, too, if you prefer

Elbows Back  Lean your head, upper back, and hips against a wall  Keep your heels about six inches away from the wall and maintain a slight bend in your knees  Place the your elbows and your shoulders against the wall and squeeze your shoulder blades together (if you cannot reach your elbows all the way to the wall, move them to a point of gentle stretch)  If you can reach your elbows comfortably to the wall, try squeezing your shoulder blades together several times to see if you can push yourself off the wall slightly  Slowly lower your hands to the starting position  For some people, the range of motion will be very limited or it will be sufficient just to get yourself to the starting position. Keep doing the exercise and over time, this should improve

**PLEASE NOTE: If you have a current shoulder, neck, upper back injury, or experience pain during any portion of the movement; do not attempt.**

Elbows Back/Hands On the Wall  Start in the same position as the previous exercise  Lean your head, upper back, and hips against a wall  Keep your heels about six inches away from the wall and maintain a slight bend in your knees  Place the backs of your hands, your elbows, and your shoulders against the wall and squeeze your shoulder blades together  Maintaining contact on the wall with your elbows, hands and wrists; slide your hands up along the wall as far as you comfortably can  Do not let your head, upper back, or hips come off the wall during the movement  Slowly lower your hands to the starting position  For some people, the range of motion will be very limited or it will be sufficient just to get yourself to the starting position. Keep doing the exercise and over time, this should improve

**PLEASE NOTE: If you have a current shoulder, neck, upper back injury, or experience pain during any portion of the movement; do not attempt.** Shoulder Circles  Standing straight with feet shoulder width apart, start by pulling shoulder blades back, up, forward, and then down 5-10 times  Reverse direction for another 5-10 repetitions

Bent-Over-Reach-To-Sky  Start by standing straight with shoulder blades down and back  With a slight bend in your knees, start to bend forward at the hips while keeping shoulder blades down and back, knees slightly bent, lower back arched, and arms hanging straight down  With shoulder blades down and back, rotate your torso while reaching up with one arm (with the arm on the same side you are rotating to)  Pause for about two seconds once you can no longer rotate comfortably  Slowly return to the start position and repeat on the other side for 5-10 repetitions (or longer if desired)

Side-to-Side Lunge  Start in a squatting position with feet wider than shoulder width apart, your back naturally arched, and your shoulder blades down and back. Your weight should be back slightly with most of your weight on your heels  While keeping both feet in place, move your weight over your left leg while still trying to keep weight back and on your heels  Stop when your hips, knees, and feet are close to being in a vertical line or as far as is comfortable  While still keeping feet in place (throughout the entire movement) and weight back, shift to the opposite side following the same steps as listed above

Reverse Lunge and Twist  Begin by standing tall with your head upright, chest up, and holding your arms straight out in front of you at shoulder level (easier) or at your waist  Keep a natural arch in your lower back and keep your feet about shoulder-width apart  Slowly begin to take a step backwards with one leg while also leaning forward slightly. While you are stepping back, rotate your torso towards the side of your front leg  Go as far as you comfortably can without letting your knee touch the ground  Try to keep your hips level and contract your abdominal muscles throughout the movement  Begin to straighten your FORWARD leg with enough force to move you to the starting position (standing) while also rotating your torso back to the starting position  Resist the urge to “push-off” with your back foot when returning to the starting position.  Keep your chest up and shoulder blades back throughout the movement  Repeat with the opposite leg and continue through 5-10 repetitions per side (or more if you want to)

Walking High Knees  Begin standing tall with shoulder blades back and core tight  While trying to keep hips level and “core” strong, bring one leg up towards your chest (with knee bent)  Maintaining control (level hips and strong core), lower foot to the ground  Repeat with other leg

Step Over  Begin standing tall with shoulder blades back and core tight  While trying to keep hips level and “core” strong, bring one leg up towards your chest (with knee bent) and then sweep it to the same side as if you are stepping over a bucket on the ground  Maintaining control (level hips and strong core), lower foot to the ground  Repeat with other leg in the opposite direction

Duck Under  Start in a standing position with feet shoulder width apart.  Take a step to the side while also bending down and dropping your hips back as if you are ducking under a bar  Throughout the movement, keep your back naturally arched, and your shoulder blades down and back  When squatting, your weight should be back slightly with most of your weight on your heels  While keeping both feet in place, shift your weight over to your left leg while still trying to keep weight back and on your heels  Proceed to a standing position and bring your right foot back into a position where your feet are about shoulder width apart  Repeat in the opposite direction

Plank  Get into a push-up position but support your weight on your elbows instead of your hands  You can support yourself on your toes (harder) or on your knees (easier)  Your hips and torso should form a straight line (no sagging or elevated hips)  Brace your abdominal muscles  Hold that position as long as possible

Side Plank  Lie on the ground on your right side, supporting your upper body on your right elbow.  Support your lower body with your feet (harder) or on your knees (easier)  Your hips and torso should form a straight line (no sagging or elevated hips)  Brace your abdominal muscles  Hold that position as long as possible  Relax and then repeat on the other side

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Hip Lift - **Careful: Do not perform if you have neck pain or problems** Lie face up on the floor with your knees bent at a 90 degree angle Keep your feet flat on the floor about shoulder width apart Place your arms out to your side away from your body By pushing your heels into the floor, raise your hips until your body forms a straight line from your knees to your shoulders Squeeze your gluteal (buttock) muscles while lifting your hips **Careful: Do not try to lift your hips higher than this which can result in strained hip muscles Slowly return to the starting position and repeat for the desired number of repetition