<p>Made by: /u/Pibsen42
Inspired by: /u/ggggg99999
/r/bodyweightfitness + Starting stretching + Molding mobility + Tykato grip + David Horne grip
This should be done daily, preferably every morning. One could alternately do joint mobility before the
Each of the following movements covers one joint. Most of them are "circles" and should be done both
clockwise and counterclockwise. It's helpful to add additional reps for troublesome joints.
/r/flexibility subreddit for their awesome FAQ and take part in the friendly community.
​1×(510) and 1×(age) once a week
↪ 3 Plane neck movement​ ​Look 90° left and right, 90° up and down and tilt your head from
shoulder to shoulder.
↪ Finger flexion/extension
​Open your hand as much as possible, then make a fist.
↪ Wrist circles ​Make a fist and “draw a circle” with your pointer finger knuckles
↪ Elbow circles​
​Point your elbows out to the side and point your fingers toward each other.
Then move your forearms in a circle.
↪ Large arm circles​
​Straighten your arms and swing them in large circles
↪ Circular shrugs / standing shoulder rolls
↪ Torso twists​ ​Straighten your arms and face your palm upwards, then rotate your torso.
↪ Side bends
↪ Forward/back bends
​Bend forward loosely, allowing the spine to round then arch
backward at the top of the movement.
↪ Pelvic tilts​ ​Shift between arch and hollow back.
↪ Hip circles​ ​Move your hips in a circle without moving your head or feet.
↪ Leg rotations​ ​Go slow!
↪ High knee raises ​Stand still while raising your knee, don’t move your chest towards your
↪ Kickbacks / butt kicks
↪ 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 and spread your toes, then curl them down / make a foot fist
Warmup can and should be modified if you have particular 'problem areas' or 'tight areas' tha