Welcome everyone.
Today we're going to be doing controlled articular rotations.
Also known as cars.
First,
Keep that core nice and tight Nice deep breath.
Slowly bring your chin to your chest.
Here we want to slide our chin across our collarbone.
Looking straight up to the side,
Rolling gently.
Not all the way back.
Rolling to the other side,
Bringing our chin down to our shoulder.
Now we're going to cross our chin across the collarbone.
To the center of our chest.
Reversing the motion,
We're going to slide back up.
Cross.
Collarbone looking straight to our side.
Gently rolling our neck back.
Keeping it isolated,
Continue rolling it to the other side.
Now we're gonna bring our chin back down.
Beginning collarbone.
And then down to the center of our chest.
Inhale.
Check it out.
I want you to cross your arms like so.
This is for the spine.
We're gonna gently.
.
.
Roll each vertebrae starting with the lower spine.
Gently rounding the mid spine.
And the upper spine.
You're going to do the same rotation like the neck,
Rolling over to one side.
Nice and easy.
Going back.
You can extend fully or just stand straight up.
That's up to you.
Either way works.
Then continue rolling to the other side,
Nice and gently.
Breathing in,
Breathing out.
Bringing yourself to the center.
And you're gonna feel like you're hunching over,
But what you're doing is you're bending that spine and now we're gonna reverse.
That side,
Bringing it back to the center.
Bending or straightening,
Up to you.
Continuing to that first side and then rolling.
Facing down feeling that hunched over allowing the spine to bend and stretch.
Kind of letting ourselves hang here.
Not moving our hips.
Just the spine.
Now,
When we start to get straight.
.
.
We want to.
.
.
Bring in the lower spine.
The mid spine,
The upper spine nice and easy.
Until you're standing straight up.
Nice deep breath.
Next here,
Remember to keep your core tight as always.
We're gonna do some shoulder rotations.
Starting with your palm up.
Cross your sternum,
Bring your arm up,
Twisting your wrist.
Bring your bicep to your ear.
And you're going to let your hand guide the motion.
The pinky and thumb are going to start twisting.
Rotating as your shoulder rotates with it.
You'll see my shoulders start to go forward.
My hand continues to move and around.
Now the back of my hand is facing forward and the palm is facing back.
Our dorm.
Going to go in reverse,
Bringing that palm up.
Now we have to turn the hand in order to rotate the shoulder.
Remember,
We don't want to use the rest of our body to help.
You want to isolate the joint.
Bring that shoulder,
The bicep to the ear and returning to the starting position.
And now the other side.
Across the chest.
Turn your hand,
Bicep to the ear if you can.
Don't force your neck.
Bring your bicep to your ear,
Not your neck.
Or not your ear to the bicep.
Now you're going to rotate the hand again on this side.
Just nice and easy.
Rotating the hand as you can see.
Palm facing forward.
Sorry,
Palm facing backward,
Back of hand facing forward.
Now we're gonna bring the arm up,
Palm facing the ceiling.
Continuing to turn the wrist as you can see,
Shoulder turns with it.
Vice it to the ear again.
And we continue.
To roll to the starting position.
And relax.
Now for the elbow,
This one's very simple.
I chose to hold something,
But you don't have to.
You want to lift it.
With your palm facing up.
Turn,
Palm facing down.
Do both sides,
Of course.
Lift your palms.
Facing down,
Turn it.
So simple rotations for the elbow.
Here for the wrist.
I like to hold something in my hand,
Battery,
Something that you can find small.
The goal here is to isolate the wrist.
And allowing the elbow to hold.
Keep your core tight,
Breathing nice and easy,
Allowing your wrists to move clockwise,
Counter-clockwise.
Up and down.
Not allowing that item in your hand to fall.
Side-to-side motions and always remember to keep that core tight.
And breathe with ease.
So again,
With the other arm clockwise.
Sideways,
Side to side,
Not allowing.
.
.
About to assist.
Nice.
Deep breath.
Not allowing it if you need to cup your hand.
This one's a little difficult for some.
I'm going to do the hips.
I'm going to start with my right hip.
Crossing it over with my toes.
Bring it up.
You want the shin to be above the knee or below the knee,
Not on top of the knee.
So I'm bringing it above the knee.
And from here.
.
.
Rotate it.
Karate kick position,
Then open it so that it's completely side.
Show you here from the side position.
And are anteriorly rotated forward.
Almost like a dog in a fire hydrant.
We're gonna bring it knee to knee,
Open it back up.
Rotate it back in.
How do you do?
Passing.
Back,
Over the knee,
Or under the knee.
Sliding it down.
This can get a little complicated.
Follow along best as you can.
Of grace.
Crossing the leg again on the other side,
Opening it up.
Once I open it up.
Rotate it internally.
So it's facing forward.
Remind me.
Other knee,
Opening it back up.
Dropping the heel back so it's sideways.
Bringing it back in front of me.
Nice and slow.
Crossing the legs.
Over the knee.
On top.
Above or below.
And then walking it out.
Nice and easy,
Shake it up.
Next,
We're going to be doing our knees.
I'm going to use my right knee.
I just want you to slightly lift your foot off the ground.
And you're gonna pretend like you're kicking a soccer ball.
Go ahead and bend the knee back.
And flex it forward,
Bend it back extend it forward.
Almost like you're curling.
Your leg.
Curl your hamstrings extending for the quads.
Same thing on the other leg.
Keep it nice and easy,
Simple.
What you really want to focus on here is keeping your core tight,
Your glutes tight.
And not allowing your hips.
Control the movement.
Just isolating curl and extension.
Here's an option.
If you have a hard time balancing.
Using the hip.
Mobility,
Movement.
Or use a stick.
This makes it a little bit easier.
To worry about balancing.
Kind of helps take care of that part for us.
So I'm repeating here the hip rotation.
As you can see.
The stick kind of assists me.
That motion,
So feel free to use that.
If you need to,
Or anything sturdy.
A chair.
Kitchen counter.
Anything of that sort.
So right here I'm doing the other knee again.
Now here we're going to do the ankles.
This one.
Is pretty simple but can be tricky.
Because typically our ankles on a mood.
By the help and assistance of our knees,
Sometimes even our hips.
So we want to prevent that from happening.
Using a stick or something sturdy.
Sometimes just placing our hand.
Over our knee.
To know that our knee is not assisting.
Hip is not sustained.
That are ankles being completely isolated.
Right here you can see now it's just my ankle.
No help from the knee or the hip.
Keeping it completely isolated,
Going clockwise,
Counterclockwise.
Inward,
Outward,
Side to side.
Using the stick still We're gonna do the other ankle.
Flexing it back,
Flexing it forward.
Going in side to side motion.
Around the world,
Or clockwise,
Counterclockwise.
Doing these ankle rotations will definitely help strengthen the joints.
Preventing any kind of sprain,
Twisted ankles.
Feel free practicing these different mobility movements daily.
For better joint health.
Congratulations,
You did it.
That's our full body.
Release as you feel needed.
Thank you and thank yourselves for being here.
Namaskara.
