Mobility Warmup

1. Neck Tilts and Turns:
   

   • Tilt your head side to side.

   • Turn your neck left to right. Duration: 30 seconds each

1. Shoulder Rolls:
   

   • Rotate shoulders forward and then backward. Duration: 30 seconds each direction

1. Arm Circles:
   

   • Extend arms out and perform small circles forward and backward. Duration: 30 seconds each direction

1. Hip Circles:
   

   • Place hands on hips and rotate hips in a circular motion. Duration: 1 minute

1. Leg Swings:
   

   • Hold onto a wall or support.

   • Swing one leg forward and backward.

   • Then, swing leg side-to-side. Duration: 30 seconds each leg, each direction

1. Ankle Rolls:
   

   • Lift one foot and roll the ankle in a circular motion. Duration: 30 seconds each ankle

1. Spinal Rotations:
   

   • Stand with feet hip-width apart.

   • Rotate the upper body side-to-side, allowing the arms to swing freely. Duration: 1 minute

1. Quadruped Cat-Cow Stretches:
   

   • Start on all fours.

   • Arch your back (cat) and then dip it down (cow). Duration: 1 minute

1. Deep Bodyweight Squats:
   

   • Stand with feet shoulder-width apart.

   • Squat down as deep as comfortable, keeping heels grounded. Duration: 1 minute

1. Lunge with a Twist:

• Step into a forward lunge.

• Twist your upper body over the forward leg. Duration: 30 seconds each side

This warm-up will help increase blood flow, improve joint mobility, and prepare the body for more intense activities. It's especially recommended before strength training, cardio workouts, or any athletic endeavors.