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.