Below you’ll find a complete joint mobility training program, from head to toe, core to periphery – even including some extra assistance exercises. This is all taken from Scott Sonnon’s Intu-Flow Joint Mobility Program, and has been posted for free on Youtube. I’m not too keen on offering a program for free that many people pay a lot of money for, but since it’s available I’m publishing it for my readers.
This is the full beginner program from Intu-Flow and you can experience some amazing results by following it from start to finish. But do keep in mind that even though you can receive many benefits from practicing the routine below as is, these exercises were designed to sophisticate into more coordinated movements. This is just the beginner level program, a foundation for better movement to come – followed by intermediate, advanced, and mastery level programs.
Below you’ll find six videos. The first two are introductory videos with instructions from Scott about how to make the most of the Intu-Flow program (runtime 12 minutes). The remaining videos are follow-along clips of the actual exercises (runtime 28 minutes). Once you’ve memorized the routine, you can complete it in about 8-14 minutes depending on how many repetitions you perform for each movement. Please do go through the entire program at least once so you get the full scope of instructions.
Also, at the very bottom of this page, you’ll find some more joint mobility resources available on Physical Living.
Intu-Flow Joint Mobility Introduction by Scott Sonnon (Part 1)
Intu-Flow Joint Mobility Introduction by Scott Sonnon (Part 2)
Intu-Flow Joint Mobility Exercises – neck, shoulders, elbows, wrists (Part 1)
Intu-Flow Joint Mobility Exercises – arms, hands/fingers, thoracic spine, lower spine, hips (Part 2)
Intu-Flow Joint Mobility Exercises – hips, knees, ankles, legs, plus the Four Corner Balance Drill (Part 3)
Intu-Flow Joint Mobility Assistance Exercises
Like I said, the above beginner program is level 1 of 4. You will experience amazing benefits just from practicing this daily. If you just completed the program, then you know this is true because you feel great right now. But there will come a point when your body craves a little more, when the exercises above feel like not enough, when your mobility has improved drastically and you want to start exploring some new movements. That’s why you’ll want to invest in the entire Intu-Flow program someday. There are three Intu-Flow package options available:
Intu-Flow Basic Package (2 DVD Set) – buy the last joint mobility program you’ll ever need. You’ll get all 4 levels of the Intu-Flow program, providing you with an encyclopedia for joint mobility exercise for the rest of your life.
Intu-Flow Complete Package (also includes 2 mini-clubbells, 1 clubbell training DVD, and 2 wall charts) – buy the complete package if you want to extend your practice to include weighted joint mobility exercises with mini-clubbells. This is the package I originally purchased because it was the best bargain at the time. Little did I know that I would fall in love with clubbell training after practicing the circuit routine in the bonus X-tension program. This is not only a good package for expanding your joint mobility practice, but also for an introduction to clubbell training.
Intu-Flow Complete with Free to Move Package (also includes Free to Move book) – buy this package if you not only want the entire program, but want to understand how to maximize your practice. You’ll also learn the who, what, when, where, and why’s of joint mobility – so, you’ll be able to explain to by-standers EXACTLY what you’re doing because you actually know. This is for the die-hards who take their physical practice seriously.
Joint Mobility Training Archive:
What is Joint Mobility? Q+A
Mobility from head to toe in 5 minutes or less
Interview with the original mobility expert, Scott Sonnon.
How to Warmup with Joint Mobility – video tutorial
John’s Personal Story About Discovering Mobility Training
How to improve the lateral mobility of the neck
Joint Mobility Product Reviews:
Review of Scott Sonnon’s Intu-Flow Joint Mobility Encyclopedia
Review of Scott Sonnon’s Ageless Mobility follow along DVD
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