Our joints need to move through their full ranges of movement to be healthy!

Here are 7 daily practices to try, each approximately 5 minutes, focusing on different areas of the body.

Work through them in sequence, 5 minutes a day , or mix and match!

Start with a breath practice or leave it until the end if you are too impatient to move!

Calming the nervous system and taking awareness inwards developing our sense of interoception.

No mat required. Just a soft surface and a pillow or cushion to sit on.

Working on the head and neck to release tension.

Exploring the relationship between the movement of the eyes and the activity in the muscles of the head and neck.

No mat required, just a soft surface, and a pillow or cushion to sit on.

Mindfully moving the shoulder joints, wrists and hands, with a bit of self-massage thrown in.

No mat required, just a soft surface, and a pillow or cushion to sit on.

Working through the spinal movements.

Flexion, extension sidebending and rotation.

No mat required. Just a soft surface.

Try rolling a small towel and placing it under the heels of your hands if your wrists need support.

Working on the hips is so beneficial to lubricate the joint and wake up the big supporting muscles. Hip work can really benefit the low back and knees too!

No mat required. Just a soft surface.

Try rolling a small towel and placing it under the heels of your hands if your wrists need support.

Feet, ankles knees and hips!

Sweeping the joint surfaces with fluid and releasing tight areas through the legs.

 

 

Time to rest!

Don’t skip this one. In a culture of rushing around from morning to night, taking a break has developed a bad reputation!

Take 5 minutes of calm!

Use pillows, cushions and blankets to get comfortable 🙂

Why not put them all together now for a full body session?

It’s still only 35 minutes out of your day!