Each of the following movements covers one joint. Most of them are "circles" and should be done both clockwise and counter-clockwise. 5-10 reps in each direction is sufficient, but it's helpful to add additional reps for troublesome joints.

Press to the edges of your ROM, but not enough to cause discomfort. This should be gentle. All repetitions should be at a medium to slow pace

Once a week, you should perform a session for a number of reps equal to your age.

• 3 Plane Neck Movement
• Finger Flexion/Extension
  • Maximally open the hand, then make a fist
• Wrist Circles
  • Make a fist and "draw a circle" with your pointer finger knuckle
• Elbow Circles
• Large Arm Circles
• Circular Shrugs
• Torso Twists
  • Keep the arms straight, palms facing upward
• Side Bends
• Forward/Back Bends
  • Bend forward loosely, allowing the spine to round
  • Arch backward at the top of the movement
• Pelvic Tilts
• Hula-hoop Hip Circles
• Leg Rotations
• High Knee Raises
  • Done in place
• Kick Backs / Butt Kicks
  • Done in place
• Ankle Circles
  • Point the toes and "draw a circle" with the big toe
• Ankle Tilts
  • Without twisting the foot, tilt the ankle to the left and right
• Toe Flexion/Extension
  • Lift toes up then curl them down