Free routine
The free mobility routine
A short routine for stiff mornings and long days. Nine moves, about 15 minutes, done in work boots in the yard. You need a fence rail, one empty bucket, a hay bale, and a feed sack to kneel on. Try it most days for a week or two before you spend a dollar on anything.
- Uses
- a fence rail, one bucket, one hay bale, a feed sack
- Time
- About 15 minutes, 9 moves
- Price
- Free
Caution Check with your doctor before you start. Results vary from person to person.
Directions
Nine moves, in order
- Uses
- a fence rail, one bucket, one hay bale, a feed sack
- Time
- About 15 minutes
- How often
- Most days, before or after chores
March in place
1 minute No equipment needed
Knees to a comfortable height, arms swinging. Gets the blood going.
Hip circles
8 each way Uses: a fence rail
Hands on the rail, draw slow circles with your hips, like stirring a big pot.
Rail reach
6 slow reaches Uses: a fence rail
Hands on the top rail, walk your feet back, let your chest sink. Breathe out and hold for three seconds.
Bucket hinge
10 Uses: an empty bucket
Hold the bucket in front, push your hips back with a flat back, then stand tall.
Bale sit-to-stand
8 Uses: a hay bale
Sit down slow, stand up through your heels. Use your hands if you need them.
Half-kneeling hip stretch
30 seconds a side Uses: a feed sack under the knee
One knee on the sack, other foot ahead. Tuck your tail under and lean forward until you feel the front of the hip.
Standing trunk turns
8 each way No equipment needed
Feet planted, arms crossed, turn your chest slowly side to side. Turn, do not yank.
Heel raises
12 Uses: a fence rail
Rise up on your toes slow, lower slower.
Fence-post balance
20 seconds a side Uses: a fence post
Fingertips on the post, one foot up, eyes on something that is not moving.
Caution Check with your doctor before you start. Results vary from person to person.
How to use the routine
- Do it most days. It fits before morning chores or after the evening ones.
- Move only as far as feels fine. Easy is the right speed.
- If a move hurts, skip it and do the rest. Tell your doctor about anything that keeps hurting.
- Work boots are fine. Flat, dry ground is all you need.
- Once it feels easy, do the whole thing twice.
There is nothing to download and nothing to sign up for. Print the page and tack it up in the barn if that helps.
Contents
What the paid programs add
This routine
- 9 moves, the same every day
- Mobility and balance
- You pick the pace
- Free
A paid program
- 12 weeks of sessions, in order
- Strength work aimed at muscle and bone, plus mobility
- Load and difficulty go up week to week
- A tier matched to how your body is today
- From $49 one-time
The routine keeps you moving. A paid program builds on it: 12 weeks of sessions in order, strength work aimed at muscle and bone instead of mobility alone, weight and difficulty that go up week to week, and a tier matched to how your body is today. Foundation is the gentlest place to start.
Foundation: $49 one-time, 12 weeks. Or every tier with membership, $12 a month or $99 a year.
Caution Check with your doctor before you start. Results vary from person to person.