Hi my name is Teija and welcome to my
mobility workout.
For this workout you need
some kind of stick.
it doesn't matter what kind of stick it is,
cleaning, nordic walking stick,
ice hockey stick.
Go and get it quickly
and then we can start the workout.
Are you ready?
Good posture
and start to bring your stick up and down.
Check here that shoulders are down.
Slowly bring the stick up and down.
check that your knees are a little bit soft.
The stick is an excellent tool
for your back health,
for increasing mobility.
I have been using it for 20 years
and I use it almost every
day.
and it has been increasing extremely my mobility and
keeping my back healthy.
Activate your core as well.
Now side by side.
It's like doing a half-circle,
feel nice stretch
there on your,
all the way on your side.
Now keep your shoulders down, not lifting
your shoulders up.
Remember still you keep your knees soft.
Now if you feel comfortable, start to
bring
a little bit further away.
So all the way
back.
This is easier if you make your grip wider.
so easier it gets.
Harder it is if you make your grip more narrow.
So if you feel stiff
make your grip wide enough.
Other way around.
Excellent move
for opening the upper body.
Ah feels nice.
Great then bring the stick front
and just slowly
bring forward and back if it
feels very stiff don't force it
should be easy easy movement front and
back.
If it feels stiff,
bring it wider, the position.
Again here the same thing of course
harder it is if you
have your crip narrow
should be easy going not forcing
remember never force
you shouldn't feel any kind of pain,
this should be easy easy moving
easy going
movements.
This should be easy easy
feel good mobility.
Then leave the stick here up
and slowly side by side,
think about now
you are between two walls,
that you are here straight.
Not too much front or back.
so really going straight line
left and right.
And not moving your hips.
and again check that your shoulders are down.
Great then just easy
swinging right and left.
Then bring the stick up and easy
rotation.
Again try to not
move your pelvis.
Think about your knees are soft but you
are doing the rotation
from your spine again, shoulders are
down.
Inhale and exhale,
inhale through your nose exhale
through your mouth.
Keep a good posture.
Relax do circles with your shoulders.
Then bring the stick behind
your neck,
behind your head
and start to do here easy rotation.
Again don't now
move your pelvis,
think about you do the
rotation only
from your spine.
Look forward.
A little bit of mobility to
your spine and now you can relax.
Do as well this movement controlled.
Remember always activate your core,
during this whole
mobility workout
and again bring the stick front and
relax your shoulders
then you can bring the stick front and
just
relax your neck and
left and right swing
and then in the middle
just relax here relax your neck
and then you can slowly start to go all
the way down.
You feel a nice stretch, maybe in your hamstrings,
your calves and then you can bring the
stick down
and relax your neck relax your
shoulders and stay here
for a moment.
You can as well do an easy rotation
your chin right and left.
And then bring the stick
behind your knees
bend your knees and
lift yourself up
think about you pull yourself up
not too hard, especially if you have a little bit uh lower back pain
so just softly lift yourself up
chin on your chest.
and relax and slowly
roll-up.
Easy circles with your shoulders.
Just a short mobility routine
what you can do almost every day for
your back health.
Thank you so much joining,
I hope you enjoyed
you feel better
and don't forget to subscribe, like
and leave a comment.
I would love to hear
from you
and I hope to see you soon my friend,
thank you so much
bye-bye!
