Dynamic Mobility Exercises
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Side Lying Thoracic Rotations

Rocking Ankle

Pushup Plus, Scapular Pushups

These can also be performed as "Press-Ups"
just using the top portion of the movement,
using a scapular retraction and the active protraction and pause.

Fire Hydrants

Try to get the movement out of the hip and do not
rely on rotation of the torso. Actively engage the glutes.

Hip Corrections

High Knee Pulls

Keep torso as straight as possible. Maintain natural lumbar
postions, or, do not flex the lower back or lean forward.
ROM is coming from hips

Pull Back Butt Kicks

As before, straight torso, no lumbar flexion or forward lean.


Cradle Walk

Straight torso, yada yada.

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