Joint Lubrication

How to complete Joint Lubrication

Running your joints through their full range of motion circulates synovial fluid, which is what actually keeps them gliding smoothly. A few minutes of deliberate circles and hinges loosens stiffness from sitting and primes the body before activity.

1. Roll your neck slowly side to side and ear to shoulder, never cranking it backward hard
2. Draw big slow circles with your shoulders, then your arms, forward and back
3. Make circles with your wrists and ankles in both directions
4. Do hip circles and gentle hip hinges, pushing your butt back with a flat spine
5. Add a few slow torso twists and knee circles to cover the lower body

Tips

• Move slowly and within a pain-free range; this is mobilizing, not stretching to failure
• Do it after a warm shower or first thing in the morning when stiffness is worst

What counts as done

You worked every major joint group, top to bottom, through its range of motion in one session.