Mobility Moves Choreography Ideas

Shoulder & Upper Body Mobility (with strap)

• Arm raises overhead and slightly behind to open shoulders
• Gradually increase range of motion with each repetition
• Can be done seated, standing, or kneeling
• Faster repetitions to warm joints

Rotational Movements

• Step + rotate torso right, return, then rotate left
• Alternating step and twist patterns
• Focus on thoracic spine mobility

Lateral Flexion (Side Bending)

• Step one leg behind into a shallow curtsy position
• Lift ribs and bend sideways (lateral stretch)
• Add overhead arm movement for deeper stretch

Dynamic Strap Flow

• Overhead stretch → side stretch → return to center
• Continuous flowing movement using the strap
• Emphasis on shoulder and upper back mobility

Squat / Lower Body Integration

• Step forward + rotate → return → squat
• Combines upper and lower body coordination
• Can substitute squat with calf raise for lower intensity

Curtsy + Lateral Stretch Combo

• Step back into curtsy
• Add side bend for hip and torso mobility

Sagittal Plane Shoulder Work

• Arms press backward while lifting chest/ribs
• Return ribs down toward pelvis
• Encourages posture and spinal control

Spinal Mobility Sequence

• Add rotation + forward flexion (partial or full)
• Roll down toward the floor, then back up
• Shoulder rolls to reset posture

Progressions & Modifications

• Adjust depth of lunge or squat based on ability
• Replace squats with calf raises for beginners
• Increase strap length to reduce intensity

Wrist & Hand Preparation (important for strap work)

• Wrist circles and finger mobility exercises
• Adjust grip (e.g., resting strap across hand instead of gripping tightly)
• Especially useful for people with arthritis

Programming Idea

• Alternate 1 minute mobility + 1 minute strength
• Structure sessions by movement planes:
  • Sagittal (forward/back)
  • Frontal (side-to-side)
  • Transverse (rotation)