All right, so you’ve wrapped your head around your upcoming workout, you’ve done any rehab or “prehab” that may have been prescribed to you. Time to get the muscles moving and the joints lubricated before bringing up the work level. Do each movement about 8 times, at a fluid rhythm of about 1­2 seconds per movement (each side if applicable). Always in both directions when applicable, and be sure to give a little more attention to whichever side feels tightest in a bilateral movement. Keep everything underneath the level of pain; just nudge your body to expand its range of motion slightly while staying relaxed.

The following list is not exhaustive – and of course, if a movement doesn’t feel right, don’t do it!

Neck/shoulders/arms

• head side to side, like a shoulder check when driving
• head other way side to side, like a tick­tock
• shoulder rolls, both forward and backward ­ nice, big rolls! Remember bottom part of the roll in particular.
• hand acts as a spacer: pinkie finger under chin, palm out, thumb between collarbones. Trace figure 8’s with nose (both ways, of course!). TIP: You may prefer to close your eyes on this one
• shrug from the outside of shoulder, not from neck
• arms into a “W,” then pull shoulder blades together at the base
• thumbs up for breast stroke arms
• reach­unders: scoop hands under armpits, palms up, and shoot fingertips out behind. Keep forearms as parallel to the ground as possible.
• upper arms out to sides at 90 degrees; put on a pair of glasses, then take
• dig elbows into ribs, lightly clasp fingers, and roll from the wrists

Torso/core

• reach up to the sky, alternating sides, letting ribs open up from the side
• Widen stance:
  • lean sideways and slide one hand down thigh toward feet
  • both hands onto one thigh and gently slide down toward feet
  • genie in a bottle: sideways movement of ribs
  • fingertips touching for “X,” descending, then ascending; rear foot can trail
  • fingertips mid­chest for backwards controlled “fling” ­ rear foot trails

Lower Body

• keep shoulders still for pelvic tilt
• again, shoulders are still, this time for hula hoops
• “Riverdance:” stand on one leg and do inside­-facing circles from the hip with “up” leg, then outside circles
• knee to chest, one at a time
• heel up towards backside
• feet together, hands above knees for knee rolls
• stand on one leg for ankle circles with the “up” foot

NOTE: This is not an exhaustive list, nor a substitute for medical advice.