Warmup Exercises Perform 5-10 reps of each exercise. Optional, repeat 2-3 times. ‘Wall Extensions Keep the hips, shoulders, elbows, and forearms in eomtact with the wall tl Band Dislocates Use a resistance band if possible. Joint Mobility Circles should be done beth clockwise and ccounter-clackwise. 3-10 reps in cach direction Once a week, you should perform a session for a number of reps equal to your age. 4 Plane Neck Movement € Finger Flexion/Extension ‘Maximally open the hand, them make a fist oe ee ‘Make a fist and "draw a civele" with your pointer finger knuckle i Elbow Circles 29% Large Arm Circles Circular Shrugs Gta Cat/Camel Bends Full Body Circles via Diesel Crew Oe Front Leg Swings ‘Make sure wew're not “Kicking” Side Leg Swings ‘Again, don't "kick" wo Torso Twists Keep the arms straight, palms facing a Fy Side Bends Forward/Back of Pelvic Tilts hy Hula-hoop Hip Circles Leg Rotations High Knee Raises 4 Kick Backs / Butt Kicks A iA Ankle Circles qe 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 ie ‘Toe Flexion/Extension Lift toes up then curl them down