Published on June 1, 2020 by
  • Neen Williams


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In this video follow along as I walk you through my foam roll/ stretch and mobility drill I do every single morning before I start my day.

Foam Roll: In the AM, a quick scan for knots, break these knots down before you stretch. Go over each area twice, put your weight into it.

– Start with back: upper, mid, lower

– Glutes + hips + psoas

– Hamstrings: upper, mid, lower

– Quads: upper, mid, lower

Stretch and mobility:

Perform each stretch for 20-30seconds

Perform each mobility movement for 8-12 reps a side

Ground:

– Childs pose

– Childs pose twist L/R

– Cat cow

– Opposite leg and arm raise

– Downward dog/walk out/ cobra

– Side plank reach through/ open up

– Leg drop

– Glute bridge/ alt knee drive

– Split stance, arrow pull, to the sky

Standing:

– Hip thrust

– Hip tilt side to side L/R

– Hip circles L/R

– Mid back gun slinger

– Mid back side to side L/R

– Mid back Circles L/R

– Spine twists

Wrist/forearms

– Paint the fence

– Wrists in and out

– Fingers

– Lightbulbs

Shoulders/upper body

– Lateral circles in and out

– Front circles in and out

– Overhead circles in and out

– Shoulder roll

– Elbows in and out

– Neck L/R/U/D/ cirlcles

Legs:

– Hip flexor stretch

– Quads

– Fold forward/ walk out/ hamstring stretch

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Thanks for watching! I Hope you enjoyed the video.

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Morning Foam Roll/ Stretch and mobility routine #2 NADC | Neen Williams

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