Joint Warm-Up Exercises

1. Roll the Head and Neck

• Loosen the neck by circling the head.
• First left, then right.

2. Wrist Exercise

• Clasp your hands together in front of your chest.
• Loosen the wrists by forward rotation.

3. Elbow Exercise

• Circle the hands down, out, then up and back inward to loosen the elbows.

4. Shoulder Exercise

• Place your hands on your collarbone.
• Loosen and stretch the shoulders, chest, and back by circling both elbows forward.
• Circle both elbows in the other direction.

5. Single Arm Circles

• Loosen and stretch the shoulder by circling the extended arm.
• One arm at a time, both backward then forward.

6. Chest Expanding Exercise 1

• Loosen the chest and back by stretching your arms out horizontally.
• First stretch out with your elbows twice, then twice with your hands; repeat.

7. Chest Expanding Exercise 2

• Loosen the chest and back by stretching your arms out vertically.
• Right arm up and left arm down twice, then left arm up and right arm down twice; repeat.

8. Waist Exercise

• Turn horizontally twice to the right and then twice to the left; repeat.

9. Relax and Swing Your Arms

• Turn your waist from left to right and back again.
• Allow the arms to swing naturally and relaxed, slapping your body with your hands.

10. Hip Exercise

• Place your hands on your lower back over the kidneys.
• Rotate your hips clockwise.
• Change direction and rotate counter-clockwise.

11. Leg Exercise — High

• Stretch the hips and groin.

12. Leg Exercise — Low

• Stretch the hips and groin.

13. Knee Exercise 1

• Loosen and stretch the knees with feet together.

14. Knee Exercise 2

• Loosen and stretch the knees with feet apart.

15. Stretch Legs and Touch the Floor

• Stretch the hamstrings while holding the feet.

16. Ankle

• Loosen the ankles.

17. Stretch the Spine and Relax

Move slowly, comfortably, and without forcing the range of motion.