Benefits:

• Improves neck mobility
• Enhances control and flexibility

Instructions:

1. Sit or stand with a straight back.
2. Slowly tuck your chin, bringing your head down.
3. Move your head in a circular motion.
4. Complete the circle, moving your neck through its full range of motion.

Be Mindful:

• Move one segment at a time.
• Avoid closing angle joint pain (felt on the back or side of the neck).

Benefits:

• Enhances shoulder joint mobility
• Increases control and flexibility

Instructions:

1. Stand or sit with your arm extended.
2. Slowly lift your arm, moving it in a circular motion.
3. Continue the circle, moving your shoulder through its full range of motion.

Be Mindful:

• Move slowly and control each part of the motion.
• Avoid closing angle joint pain (felt in the front or top of the shoulder).

Benefits:

• Improves scapular mobility
• Enhances shoulder function

Instructions:

1. Stand or sit with your arms at your sides.
2. Slowly elevate your shoulders, then move them in a circular motion.
3. Continue the circle, moving your shoulders through their full range of motion.

Be Mindful:

• Control each part of the motion.
• Stop if you feel closing angle joint pain (felt on the inside of the shoulder blade).

Benefits:

• Increases hip joint flexibility and control
• Promotes healthy hip function

Instructions:

1. Stand or lie down with one leg extended.
2. Slowly lift your leg, bringing your knee toward your chest.
3. Rotate your hip outward, moving in a circular motion.
4. Complete the circle, returning to the starting position.

Be Mindful:

• Move within your pain-free range.
• Avoid closing angle joint pain (felt in the groin area).

Benefits:

• Enhances knee joint mobility
• Strengthens surrounding muscles

Instructions:

1. Sit with your legs extended.
2. Slowly bend your knee, bringing your heel toward your buttocks.
3. Rotate your lower leg outward.
4. Straighten your knee and rotate back to the starting position.

Be Mindful:

• Control the motion, avoiding sudden movements.
• Stop if you feel closing angle joint pain (felt on the back of the knee when bent).

Benefits:

• Improves ankle joint health
• Increases flexibility and control

Instructions:

1. Sit or lie down with one leg extended.
2. Point your toes away from you, then move them in a circular motion.
3. Complete the circle, moving your ankle through its full range of motion.

Be Mindful:

• Move slowly and with control.
• Avoid closing angle joint pain (felt on the front or side of the ankle).

Benefits:

• Increases spinal mobility and control
• Promotes healthy spine function

Instructions:

1. Stand or sit with a straight back.
2. Slowly tuck your chin, rounding your upper back.
3. Continue to round each segment of your spine down to your lower back.
4. Reverse the motion, straightening each segment from your lower back up to your neck.

Be Mindful:

• Move one segment at a time.
• Avoid pain, especially closing angle joint pain (felt in any spinal segment when flexed).

Benefits:

• Enhances wrist joint mobility
• Strengthens wrist muscles

Instructions:

1. Extend your arm in front of you with your palm facing down.
2. Slowly flex your wrist, bringing your fingers toward your forearm.
3. Rotate your wrist outward, moving in a circular motion.
4. Continue the circle until you return to the starting position.

Be Mindful:

• Move within your pain-free range.
• Avoid closing angle joint pain (felt on the inner side of the wrist during flexion).

Benefits:

• Improves elbow joint health
• Increases flexibility and control

Instructions:

1. Stand or sit with your arm by your side, palm facing forward.
2. Slowly bend your elbow, bringing your hand toward your shoulder.
3. Rotate your forearm so your palm faces down.
4. Extend your elbow, straightening your arm.
5. Rotate your forearm back to the starting position.

Be Mindful:

• Move slowly and control each part of the motion.
• Avoid moving into pain, especially closing angle joint pain (felt on the inside of the elbow when bent).