Finger Flex & Extend: Open and close your hands, spreading the fingers wide, then gently scrunching them into a soft fist.
Wrist Circles: Rotate wrists slowly in one direction, then the other.
Elbow Rotations: With arms extended out to the sides, bend and straighten at the elbows, moving forearms inward and outward in a flowing rhythm.
Shoulder Rolls: Circle shoulders up, back, and down, then reverse direction.
Neck Mobility: Gently look side to side then slowly roll the head in a half-circle from shoulder to shoulder.
Forward Sweep & Reach: Hinge slightly forward from the hips, sweep one arm toward the opposite foot, reaching the other arm overhead in a flowing motion.
Torso Twists: Cross arms over the chest and gently rotate side to side, maintaining a soft bend in the knees.
Hip Circles: Place hands on hips and draw slow, controlled circles in each direction.
Leg Circles: Lift one leg slightly off the ground and draw small circles with the knee or foot, both outward and inward.
Knee Extensions: Extend one leg forward, straighten and bend the knee slowly, keeping movement smooth and controlled.
Ankle Circles: Lift one foot and rotate the ankle in each direction.
Calf Raises: Rise up onto your toes, pause, and slowly lower down. Hold onto a wall or chair for balance if needed.
Closing Moment: Bring hands over your heart, take a deep breath, and thank yourself for taking time to move and nourish your joints.