This is the first level of currently twelve of the SROMP - Soft Range of Motion Practice. Besides the plan you will find videos with technical explanations of each exercise as well as Follow-Along Videos.
Please make sure you have read my article “SROMP Basics”. Otherwise you will have a hard time to understand what this is all about.
We usually part SROMP into Arms, Spine and Legs. This has two reasons: Focus and time management.
SROMP is a full body practice and in the end we do not want to separate the body parts from each other. But in the beginning it makes sense to stay focused on a region to explore deeper and create understanding. This also allows people that have regions that are more problematic and need more work (for example when injured) to easily choose a set of exercises.
We also separate the SROMP in sub-sections so that individual sessions are not too long. Usually a SROMP session is between 5–40 minutes. 20 minutes is the median. For the sake of time those subsections would not need to be separated by regions though.
Usually a SROMP Level is done for a minimum of 4 sessions and a maximum of 16 sessions of each section before you move to the next level.
We recommend to do some SROMP at least 3x per week. But of course: doing just a little bit is better than nothing! If you only do 1x 20min per week. That’s better than not doing it at all.
You can also SROMP every day. Many people like to start the day with 20 minutes of SROMP, to do some SROMP in breaks between work or to finish the working day with SROMP.
Terminology:
s = seconds
s/s = seconds per side
s/d = seconds per direction
s/d/s = seconds per direction per side
x = Sets
okc = Open Kinetic Chain
ckc = Closed Kinetic Chain
What do the Letters mean?
If letters are the same, but have different numbers, exercises are done in a cycle:
2x
A1) Push-up
A2) Row
Means: 2 sets of the push-up, 2 sets of the row, done alternating with each other. Push-up, Row,
Push-up, Row.
SROMP Spine
Follow Along
Pelvis
A) 60s moving back and forth per tilt, 4 Tilts in the Pelvis CKC
B) 60s/d Basic Pelvic Tilting Circle
The 10 spinal positions
3–5x
A1) 10s Forward (Flexion)
A2) 10s Backward (Extension)
A3) 10s Side (Flexion) Left
A4) 10s Side (Flexion) Right
A5) 10s Rotation Left
A6) 10s Rotation Right
A7) 10s Forward & Left
A8) 10s Backward & Right
A9 10s Forward & Right
A10) 10s Backward & Left
It’s 10s static in the position before you transition to the next position.
rest as needed
B) 2 minutes: Move freely through the 10 spinal. Especially in the first few workouts, move slowly but continually.
SROMP Legs
Follow Along
Hips
A) 60s/d/s Hip Circles Lying on the Back. Moving leg bend; or straight for more advanced pracitioners.
Ankles/Feet/Toes
A) 90s/s Mobilising the Toes
B) 60s/s each line Feet 4 Lines OKC. Can be done lying, sitting or standing
C) 60s/d/s Ankles Circle OKC. Can be done lying, sitting or standing
SROMP Arms
Follow Along
Fingers/Hand/Wrist
A) 60s/s Fingerwave
B) 60s/s Finger Stretching
C) 60s/s each line Wrist 4 Lines OKC. Do different degrees of supination/pronation.
Elbows
A) 90s/s Elbow Line
Shoulders
A) 75s Retraction / Protraction arms in front
B) 75s External / Internal Rotation arms to the side
C) 75s Elevation / Depression arms overhead
The plan without videos:
Terminology:
s = seconds
s/s = seconds per side
s/d = seconds per direction
s/d/s = seconds per direction per side
x = Sets
okc = Open Kinetic Chain
ckc = Closed Kinetic Chain
What do the Letters mean?
If letters are the same, but have different numbers, exercises are done in a cycle:
2x
A1) Push-up
A2) Row
Means: 2 sets of the push-up, 2 sets of the row, done alternating with each other. Push-up, Row,
Push-up, Row.
SROMP Spine
Pelvis
A) 60s moving back and forth per tilt, 4 Tilts in the Pelvis CKC
B) 60s/d Basic Pelvic Tilting Circle
The 10 spinal positions
3–5x
A1) 10s Forward (Flexion)
A2) 10s Backward (Extension)
A3) 10s Side (Flexion) Left
A4) 10s Side (Flexion) Right
A5) 10s Rotation Left
A6) 10s Rotation Right
A7) 10s Forward & Left
A8) 10s Backward & Right
A9 10s Forward & Right
A10) 10s Backward & Left
It’s 10s static in the position before you transition to the next position.
rest as needed
B) 2 minutes: Move freely through the 10 spinal. Especially in the first few workouts, move slowly but continually.
SROMP Legs
Hips
A) 60s/d/s Hip Circles Lying on the Back. Moving leg bend; or straight for more advanced pracitioners.
Ankles/Feet/Toes
A) 90s/s Mobilising the Toes
B) 60s/s each line Feet 4 Lines OKC. Can be done lying, sitting or standing
C) 60s/d/s Ankles Circle OKC. Can be done lying, sitting or standing
SROMP Arms
Fingers/Hand/Wrist
A) 60s/s Fingerwave
B) 60s/s Finger Stretching
C) 60s/s each line Wrist 4 Lines OKC. Do different degrees of supination/pronation.
Elbows
A) 90s/s Elbow Line
Shoulders
A) 75s Retraction / Protraction arms in front
B) 75s External / Internal Rotation arms to the side
C) 75s Elevation / Depression arms overhead
Date: 10.12.2020
Written by: Joseph Bartz, Jonathan Schmid, Christian
Neppl, Annika Dörr