Philadelphia Kettlebell Training and Certification

Encyclopedia of Joint Mobility Guide

By Rick Vittum

Neck Series

1. Front and Back mobility
2. Lateral movement
3. Slight lateral movement
   
4. Twist
5. Glide Series
6. Front
7. Lateral
8. Circle
9. Figure eight forward/backward
   
10. Figure 8
11. Shoulder Shrug
12. Prone neck extension
13. Supine Butterfly head turns
14. Knee tuck neck flexions
15. Lateral hanging neck raises
16. Shoulder Roll
    
17. Bridge to plow
18. Long neck roll
19. Arch neck Leg raises
20. Front Bridge
21. Full neck bridge

Shoulder Series

1. Bungee cord stretch
2. Cam shaft
3. Six little arm circles
4. Combinations
5. Across and behind
6. Top Bottom Circle
7. Sprinter
8. Quick Draws
9. L-arm Fly
10. Shoulder Screw
11. Floating Tea Cups/Dance of Sheba
12. Table Maker
13. Rack
14. Kneeling Down Dog Stretch
15. Downward Dog From Rocking Dolphin
16. L-arm roll
17. Creeping Dragon Fly
18. Arm Lock across the body
19. Kumara Arm Lock
20. Behind body arm sweep with twist

Elbow, Wrist, Hand & Finger Series

1. Elbow Circles
2. Interlace Finger bends
3. Hand Squeeze wrist roll
4. Back of the hand roll
5. Cross interlace and twist
6. Wring out with back and forth
7. Finger Curl/extend
8. Thumb/Finger waves
9. Rubber band extension
10. Kneeling elbow circles
11. Seal crawl
12. Kneeling on the elbows
13. Finger Peel
14. Keeling on back of wrist/push up
15. Fist while on the back of wrist
16. Fist rocks
17. Straight hand lateral bends
18. Screw push up
19. Wrist, elbow, shoulder push up

Spine and Lower Back Series

1. Pelvic Roll
2. Forward an back
3. Side Tilts
4. Combine Roll
5. Figure eight roll
6. Thoracic
7. Flexion Extension
8. Glide
9. Combine Roll
10. Figure eight
11. Hour Glass
12. Washing Machine
13. Spinal Wave
14. Sleeve Pull
15. Bowing Exercise
16. Figure eight bending
17. Rag Doll
18. Waist Twister
19. Reed exercise
20. Cat/Cow
21. Child Pose – Snake
22. Roll up to upward dog
23. Camel
24. Pyramid Sequence
25. Downward-dog (pumps)
26. Roll from side to side
27. Elevated Scorpion
28. Reach and grab ankle
29. Scorpion
30. Spring Tripod (crab position)
31. Shoulder Bridge
32. The Bow
33. Combine Shoulder Bridge/Bow
34. Leg Raise to Plow
35. Plow into Shoulder Row
36. Swan Dive

Hip Mobility Series

1. Standing Hip Circles Series
2. Sumo
3. Flat foot squat and pry
4. Duck Squat walks
5. Russian Lunge Series
6. Sprinter Lunge
7. Crescent Lunge
8. X Position
9. Dragon Twist
10. Z sit
11. Z sit rotation
12. Reverse Cossack Rotation
13. Frog Series
14. Rocking
15. Elbows down
16. Prying
17. Hip Rotations
18. Single Leg Frog
19. Low Cossack
20. Hip Walk

Toe, Foot, Ankle, Knee Series

1. Toe Pull
2. Outside Pull
3. Inside Pull
4. Ankle Roll
5. Foot Rolls
6. Trace Circles with big toe
7. Walk on outside of foot
8. Walk on inside of foot
9. Walk on heels of foot
10. Walk on toes of foot
11. Close chain knee circle
12. Open chain knee circle
13. Omasaf Squat
14. Bear Squat
15. Boot Strapper
16. Sitting on the heels
17. Squat on toes
18. Flat foot squat (internal knee rotation)
19. Shin Roll
20. Flat foot squat-to Z sit-Flat foot squat
21. Long Creep

Spinal Rock Series

1. Chest Collapse
2. Roll chest up
3. Roll to shoulder stand
4. Roll to Toe touch

Plow

1. Toe Touch
2. Butterfly
3. Straddle
4. Triangle
5. Z sit Triangle
6. Z sit –slide to shoulder stand
7. Sprinter Lunge –shin roll-to reverse Cossack
8. Shin Roll Squat-cross leg
9. Squat to Z sit
10. Squat to Spring Crab
11. Deck Squat –Up dog-bear squat- dive through-slide feet forward
12. Deck Squat- Feet back-elbow roll
13. Single Leg –Hip Heist –Swoop
14. Deck Squat to Single Leg