Seven Series Joint Release

Seven series joint release. So this exercise, we're going to start from the foundation down and work our way up. So we're going to start with our ankles under our knees, under our hips, over our shoulders. So we have a nice low joints in the line there. So you're going to slightly bend your knees, put your hands on your knees. And then with the ankle series, when we start doing the ankle portion only, go as big as you feel comfortable or as fast. You don't want to go too fast and be sloppy about it and listen to your body. We don't want to have pain. So we're going to start by going to the right as big or as fast as you want. So we're really loosening those ankles up. We're getting movement in our knee and really kind of coordinating those joints. And so do that until you feel comfortable. For some people it might pop for a bit and you want to wait until all that kind of decrepit a sound kind of works its way out. And then you're going to reverse it. Good. See how your knee feels. If you want go bigger with your circles. Good. And then when you're done, we're going to come to the top and pause. We're going to do alternating knee bends. So your hands go on your hips. I like for your thumbs to be on those SI joints because I like for you to feel the movement. So just right on your back. And then you're going to alternate knee bend, deep knee bends. You should feel those bones kind of open up in the back and you'll feel your L5 kind of moving, kind of a little rotation in there and that's good. So we're getting the knees moving through flexion, extension the ankles, getting the SI joints lubricated. And just do that till you feel comfortable. Then from here you're going to go a little wider with your feet, hands on hips, still side bend, rotate forward to the other side. Never extend back. Nice full circles or half moons. Good. You'll even get a little stretch in your legs when you come down. Then one more, come to the top, reverse it, go the other way. Nice. And then when you're done, we're going to come to the top and pause and we're going to move into our hulas. So you're going to go hula to the hula to the left. So you really want to feel your hips move. Feel those ball socket joint getting lubricated, getting some movement, really getting. Let that pelvis go. Don't hold on to it, don't hold tight. Let that lumbar spine move. You're going to get a little movement, your thoracic spine. Then after you do that, reverse. Good. Make it nice and loose. Don't feel like anybody's watching you and you look all goofy. All right. And then from there, we're going to pause, we're going to do some arm swings. So we're working our way up the spine. We're going to get more into our thoracic spine. Now still letting the shoulders be loose, the elbows and the wrists. We're going to go ahead, initiate the movement from your hip. Kicking the hip. Let your arms swing, slap your body or each other. Good. Nice. Let that thoracic movement happen. Good. Once you feel nice and loose from that, we're going to go ahead and pause and we're going to do alternating shoulder rolls. We're going to go back. Nice full circles going back. And then once you feel comfortable after going back, then reverse it. Go forward. Good. Loosen the shoulders so these muscles from the shoulder go up into the neck. So we're starting to loosen our neck, too. Still getting that thoracic movement. Then from here, we stop and then we do our neck. You ear to shoulder, round, forward, up, never extend backwards over this one. You might want to move a little slower on. And keep your eyes open. I like to close them sometimes, but might fall down and bump your head. Once you feel good that way, then reverse it and go the other way. So you might hear some popping, a little decrepitus. And then when you feel like that's all nice and loose, you've completed your seven series joint release.