The knee rolls should be done in two ways: first, one leg at a time, and then with both knees together.

Single Leg Knee Roll:

Start by lifting one leg while balancing on the other. Fully extend the lifted leg until it is almost locked out, with your knee close to a 90-degree angle from the hips. Allow the knee to bend fully, then gently move the foot out to the left or right. Don’t force the movement—there’s not much mobility here, so move gently. If you feel any pain, stop and consult a doctor or physician.

The goal is to move, not to push yourself too hard. Remember, you need your legs to be functional, not in pain.

Knees Together:

Next, stand with your feet together and bend your knees, keeping your spine directly above your feet. Allow your knees to bend forward while maintaining good posture. Stand tall, then lock your knees out, but avoid hyperextension. Once in the standing position, gently bend one knee to one side, making sure not to overextend or force it. Repeat the same motion on the opposite side.

To perform the knee roll, you’ll combine these movements—bending and straightening—into a smooth, circular motion. This will help increase mobility and fluidity in your knees.

THE ARMS

Shoulder Rolls can be done in three ways: with just the shoulder, with the elbow, and with the full arm extended. We’ll start with the shoulder, and then build up to the full arm. Stay focused — this is about control.

For the shoulder roll, stand tall, feet about shoulder-width apart. Relax one shoulder, letting it drop just enough to feel the weight shift. No shortcuts. Now, move that shoulder back, then up, like you’re trying to touch your ear, but keep your head still. Drop the shoulder down, then roll it forward, as far as you can, back to the lowered position. That’s one full roll on one side. Now repeat on the other side, and reverse the direction. Own every part of the movement. If you want to perform at your best, it’s all about mastering the small details first.

Next, the elbow roll: Lift your elbow with your hand close to your chest at a 90-degree angle. Stay in control. From here, move your elbow back, bringing your hand closer to your armpit. Then, draw a smooth, controlled motion with your elbow, making an upside-down "u" shape. Reach the end of the "u" with your elbow in front of you, and reverse the motion, creating a proper "u" downward. Focus on precision. Do this forward and backward on each arm. Every movement counts.

For the full arm roll, the motion stays the same, but now your hand is away from the body, and your elbow is extended. Keep that movement fluid, but don’t sacrifice control. These small movements set the foundation for everything else. When you get these right, you’re not just building mobility — you’re building focus and discipline.

The back and how to properly prepare it. The key here is getting the blood flowing to the areas that need it most. When you’re warming up, you’re helping vascularization — the process where blood vessels deliver oxygen, nutrients, and other vital substances to the tissues, including the joints.

In simpler terms, this means blood flows through a network of arteries, capillaries, and veins, providing the necessary nutrients to the synovial membrane and surrounding tissues. This is what keeps the joints moving smoothly and efficiently.

Your back has thousands of points that rely on blood flow to function properly. The goal of the warm-up is not to push your limits but simply to move some blood around and gently warm up the muscles.

Think of it like this: a car runs better when the engine is warm and well-lubricated, and the same goes for your body. When your back is warm, with blood circulating through it, it becomes easier to move and perform. So, by moving and warming up gently, you’re getting your body ready for what’s next, without forcing it.

Let’s focus on elbow mobility. This is about controlled, deliberate movement, take your time and pay attention to each step.

Start by standing tall, feet shoulder-width apart. Raise one arm to an angle between 90 degrees and a relaxed hanging position. Bend your forearm to about 90 degrees, pulling it back slightly, stopping just before the elbow feels like it’s hyper-extending. If it doesn’t go that far, don’t force it—just stay in control. Repeat this motion a few times to get the feel for it.

Now, we’re going to move into the elbow roll. The key here is that the elbow has a limited range of motion, so we’re not trying to force anything beyond its natural capabilities. The goal is a smooth, controlled movement, not extreme flexibility.

With your forearm at a 90-degree angle and your palm facing up, keep the elbow stationary. Slowly bring your hand toward your chest, then gently rotate the hand downward, extending your arm fully. Once your arm is extended, reverse the motion, bringing the hand back up to the starting position. Imagine you’re creating a smooth, invisible bowl shape with your forearm.

Repeat this process for a few minutes, focusing on the fluidity of the motion and maintaining control throughout. Do this on both arms. Precision and control are key, so don’t rush it—master the small details, and you’ll see progress.

We’re starting with the basics — controlled, static movements, so pay close attention to the details.

First, raise your arm in front of you to about a 90-degree angle from your body. This is your starting position. Now, we’ll work through four basic wrist movements: up, down, side to side. But we’re not just going through the motions. We’re looking for specific alignment and control.

When you move your wrist away from the center of your body, focus on aligning your index knuckle (the proximal interphalangeal joint) with your forearm. It should be in a straight line. Hold that alignment as you move to the opposite side, toward your pinky. The same principle applies — make sure the knuckle stays aligned with the same spot on your forearm. You should feel a subtle tension in your wrist as you do this.

Now, bring your hand back to a natural, relaxed raised position. From here, lift your hand in both upward and downward motions, until you feel a pull in your forearm. It’s important that you feel that stretch, but don’t overdo it—stay within your natural range of motion.

Now, we move to the wrist roll. Begin by starting at one of the points you’ve just worked through, either at the top, bottom, or sides of the movement. Make a circular motion with your hand, using those points as markers to guide you. It’s not about speed or jerking the movement — this is a smooth, flowing motion. The goal is fluidity, not stiffness. Imagine you’re tracing a circle, but with your wrist acting as the compass.

This isn’t meant to be a choppy movement, so take your time. Flow through it, making sure each circle feels controlled and natural. Keep the tension in the forearm and the alignment of your knuckle. Repeat on both wrists for a few minutes.

Remember, it’s all about precision, control, and smoothness. Stay focused.

Alright, let’s start moving. From a standing position, place your feet about shoulder-width apart and stretch your arms out to the sides. Imagine a straight line running from one hand to the other, going through the base of your neck. This alignment is important because it will help you keep the correct posture.

Now, bring one hand in front of your chest, but here’s the key: keep your hips still. If you move your hips, your spine won’t be able to rotate properly. The rotation in your spine comes from the alignment of your hips and shoulders, so make sure your hips stay stable. Rotate just your upper body, and you’ll feel the movement in your spine. Repeat this with the other hand, going back and forth.

Now, while still holding that “T” shape with your arms, we’re going to add a side stretch. Dip to one side, reaching down toward the height of your knees, or as far as you can comfortably go. Don’t force it. If you feel any pain or discomfort, don’t push yourself. It’s important to listen to your body, and if anything feels off, consult a physical therapist for guidance on specific issues.

The goal here is to move with control, maintaining proper alignment, and gradually improving mobility. Keep it smooth, and focus on the feeling of your spine and muscles gently stretching and warming up.

Alright, let’s work on the hips. This movement is pretty straightforward, so let’s get into it.

Start by standing tall, and place your hands on your hips to help guide the movement. We’ll begin by leaning your whole body to one side, as if you’re trying to make the letter C with your body. Focus on keeping a smooth, controlled bend here.

From that C-bend, you’ll then push forward from your hips, aiming to get your pelvic bone as far out as possible. This is a smooth, deliberate motion, not a quick jerk. Once you’ve reached the forward position, switch directions, and move to the opposite side from where you started the C-bend.

Next, we’ll go to the back. Push your tailbone as far back as you can, feeling a gentle stretch in the hips and lower back.

Each of these movements should flow together in a smooth, continuous pattern. Start with the side bend, then move forward or backward, and switch direction without hesitation. The key here is fluidity — don’t rush it, stay controlled and connected through each part of the motion.

If you feel any sharp pain, it’s important to stop and consult a specialist to get proper advice on next steps. Always listen to your body. The goal is to warm up, stretch, and create a sense of mobility, not to push yourself too hard.

Start by lifting one foot off the ground, either by balancing on the other foot or supporting yourself. Point your toes down, ensuring that your shin is relatively straight and aligned with your big toe. Next, lift the foot upward, so it rises above the ankle joint. The heel should be the lowest point of your leg at this stage.

Now, rotate your foot so the big toe points inward toward your body, then outward away from your body. This is a simple movement designed to engage and warm up your ankle.

To create the full ankle roll, connect these four points—the downward, upward, inward, and outward movements—into a smooth circular motion. As you move fluidly between each position, the ankle roll is formed, helping improve mobility and flexibility in your ankle joint.