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Follow-Along Lower Body Mobility Routine

November 18, 2018

One of the best ways to improve and maintain joint mobility is through regular Isolated Joint Mobility (IJM) practice. In this article I'll share with you a simple and effective lower body IJM routine.


IJM can be practiced beneficially pretty much any time during the day. Here are some times that work especially well:

  • First thing in the morning 

  • Warming-up for more intense physical activity

  • After work/mid-afternoon

  • Before bed


Lower Body Supine IJM Routine


1.Start lying on your back, finding ease and comfort in this position. You can use a pillow under your head if that works better for you.

2.Take some deep breathes to become fully present. It can be helpful to start by taking a big inhale and sighing it out.



Start with exercises 1-3 on one leg and then repeat on the opposite leg:

1.Toe Clenches 10 reps

2.Ankle Circles 10 reps both directions

3.Knee Extensions + Flexions 10 reps

4.Hip Rotations 10 reps



Aim for a smooth and controlled motion for each exercise.


Surprisingly simple and gentle movements, when done regularly, can profoundly improve your joint mobility and freedom of motion.


Take care and keep moving,




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