| Move | How to do it | Duration |
|---|---|---|
| Neck Rolls | Slowly roll your head in a full circle, chin toward your chest, ear toward your shoulder, then reverse direction. | 5 each way |
| Shoulder Rolls | Lift your shoulders up toward your ears, roll them back and down in a smooth circle, then reverse. | 10 each way |
| Arm Circles | Arms straight out to the sides, draw small circles that grow bigger with each rotation, then reverse direction. | 10 each way |
| Torso Twists | Feet planted, gently rotate your upper body side to side, letting your arms swing loosely with the motion. | 10 each way |
| Hip Circles | Hands on your hips, draw a big slow circle with your hips like a hula hoop, then reverse direction. | 8 each way |
| Leg Swings | Hold onto something steady and swing one leg forward and back in a controlled arc, then switch legs. | 10 each leg |
| Ankle Circles | Lift one foot slightly off the floor and rotate your ankle in slow circles, then reverse and switch feet. | 8 each way |
| Cat-Cow Stretch | On hands and knees, arch your back up toward the ceiling like a cat, then dip it down like a cow, moving slowly with your breath. | 8 reps |
| Inchworms | Hinge forward and walk your hands out to a plank, pause, then walk your feet back up to meet your hands and stand tall. | 5 reps |
These aren't full exercises with sets and reps, more a quick checklist to run through before you start. Once you're loose, any workout on the site is fair game.