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Joint Mobility

5 min10 movesWarm Up & Cool Down
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Circuit 1

2 rounds
  • Neck Circles

    Neck Circles

    30s

    How to do it
    1. Sit or stand tall with your shoulders relaxed and your gaze forward.
    2. Let your chin drop gently toward your chest.
    3. Slowly roll your head in a small, smooth circle.
    4. After half the time, reverse the direction.
    5. Keep the movement slow and the shoulders still.
  • Shoulder Rolls

    Shoulder Rolls

    30s

    How to do it
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Lift your shoulders up toward your ears.
    3. Roll them back and down in a smooth circle.
    4. Continue rolling for half the time, then reverse.
    5. Keep the motion slow and your arms loose.
  • Hip Circles

    Hip Circles

    30s

    How to do it
    1. Stand with your feet shoulder-width apart and your hands resting on your hips.
    2. Make slow, wide circles with your hips in one direction.
    3. Keep your upper body tall and feet planted.
    4. After half the time, reverse the direction.
    5. Let the motion stay smooth and controlled.
  • Ankle Circles

    Ankle Circles

    30s

    How to do it
    1. Stand on one leg or sit tall, and lift one foot slightly off the floor.
    2. Slowly rotate the lifted foot in a wide circle from the ankle.
    3. Keep the rest of the leg still so the motion comes from the ankle.
    4. After half the time, reverse the direction of the circles.
    5. Lower the foot and switch sides.
  • Wrist Circles

    Wrist Circles

    30s

    How to do it
    1. Extend your arms in front of you and make a loose fist with each hand.
    2. Slowly rotate both wrists in wide circles.
    3. Keep your forearms still so the motion comes from the wrists.
    4. After half the time, reverse the direction.
    5. Keep the circles smooth and controlled.