Introduction

This is a 4 week program for you to work on your spinal mobility and work on your posture. The program requires you to work on these exercises every alternate day within the week i.e. 3 days a week of your choice.

With these four weeks, you will see improvement in your range of motion, flexibility and feel more mobile, and in control overall. This will lay the foundation for your upper body mobility and you will be able to see better results in the gym with your strength and conditioning workouts as well.

Let’s get started. All the best!

Program

Warm Up Circuit (2 Reps)

  1. Neck Tilts (15 reps per side)
  2. Hip Circles (15 reps per side)
  3. Leg Swings (front and back) (15 reps per side)
  4. Leg swings (left and right) (15 reps per side)
  5. Jumping jacks (15 reps)

Perform the warmup before exercising each day do make sure your body is warm before you stretch it. This prevents chances of injury and will give you better results during your mobility routine.

Week 1

Week 2