APEX Move Freely Workbook | 40 Page Mobility and Flexibility Planner | Instant Download PDF

Loosen up, move with ease and keep your joints working well for life.

The APEX Move Freely Workbook is a 40 page printable companion that turns the mobility evidence into a practical 28 day plan.

One arresting fact: a 2017 analysis of 114,829 people found hip or knee osteoarthritis in 3.5% of recreational runners, compared with 10.2% of people who did not run (Alentorn Geli and colleagues, Journal of Orthopaedic and Sports Physical Therapy).

WHAT IS INSIDE

Part 1, Assess: six home mobility checks, a twelve habit Mobility Habits Score and a joint by joint map

Part 2, Hips and Legs: hip, ankle and foot routines, deep squat and floor sitting, and strength through range

Part 3, Spine and Shoulders: upper back and shoulder routines, neck, wrists and hands, and desk day movement snacks

Part 4, Everyday Movement: warm up and cool down, your weekly stretch dose, mind body practice and a recovery log

Part 5, Your Routine: build your ten minute routine, weekly structure and progressions, anchored habits, 28 day calendar and tracker, retest and your personal plan

DETAILS

40 pages, A4 PDF, instant download

Print at home or fill in digitally with GoodNotes or Notability

Fully sourced from published research and UK guidance

Created by Isabella Hawke, founder of Verde Vitae Group, with 26 years in health and wellbeing.

Want to go further? The full APEX Move Freely Course is available in this store, and the workbook includes a reader discount code.

This workbook is an educational resource for general wellbeing. It is not medical advice and is not intended to diagnose or treat any condition.