This routine is designed to keep your joints limber and your body moving well every day. Each exercise blends a stretch with a gentle strengthening element, encouraging you to bend, twist and flow through a full range of motion. As you cycle through deep squats, forward bends, back extensions and spinal twists, you’ll wake up muscles from head to toe without stressing your joints. It’s a subtle way to reconnect with your body and shake off stiffness, whether you’ve been sitting all day or just rolled out of bed.

The emphasis here is on control and awareness rather than speed. By repeating each movement multiple times, you give your nervous system time to learn the patterns and your muscles time to relax into them. Over time, these simple daily movements improve flexibility, balance and coordination - and they’re easy enough to do anywhere, no equipment needed.