start by lying on your back you can be on the floor you can be in bed whatever's most comfortable for you and remember that everything i say is a suggestion if you feel like you need to rest at any point and just visualize the movement i describe feel free to do that you may want to place your phone computer or device next to you so that you can look at it without straining your neck but also just try to listen to my words as you move through the movements feeling free to close your eyes begin by feeling your feet these movements will be gentle don't move them as far or as extreme as you can just subtly flex your feet so your toes go up toward the ceiling now point your toes curling them softly like a ballerina inhale exhale to flex inhale to point exhale to flex inhale to point release that and gently turn the soles of your feet in toward each other so the little toes will touch toward the bed or floor and then turn out away from each other exhale to turn in this is called inversion inhale to turn out this is called eversion exhale to turn in inhale to turn out come back to center and draw circles with your ankles so we'll draw both circles so they go out away from each other once inhale and then in toward each other exhale inhale out away from each other exhale and toward each other inhale out away exhale and toward pause and go ahead and lift one leg up so it's still straight on the ground or the bed and you just gently lift it it could lift a millimeter up maybe a few inches now exhale hug your knee and toward your chest you may even grab a hold of your knee with your hands inhale lengthen your leg out it could stay lifted above the surface in order to challenge yourself or you can place it down exhale hug in inhale to lengthen exhale to hug lengthen that leg down place it down and we'll do the other leg with the next inhale lift the other leg and exhale hug it in inhale to lengthen [Music] exhale to hug in inhale to lengthen it exhale to hug in lengthen it back out and place it down now hug the other knee into your chest once again you can hold it with your hand right at the knee begin to draw circles at the ball and socket joint of your hip let's do this just like we did the ankle circles so inhale in one direction and exhale on the other now take your hand behind the thigh if you can reach interlacing your fingers or grab wherever you can you could even grab your pants whatever is most accessible and inhale to straighten your knees much as you can without forcing so your foot goes toward the ceiling exhale allow the knee to bend inhale to straighten exhale to bend inhale to straighten [Music] exhale to flex and release bringing that leg back down and go ahead and hug the other knee and toward your chest we'll move in circles in each direction to start inhale into one direction exhale in the other three times when you're done with that grab a hold of that leg maybe bringing your hands to interlace behind the thigh or whatever is accessible inhale to straighten the leg exhale to bend the knee inhale to straighten exhale to flex inhale to straighten exhale to flex and then release that leg down relaxing it onto the surface below you turn your toes facing out and glide your legs outwards so you're almost in the mini splits and then turn your toes facing toward each other and glide your feet back in toward each other inhale to open turning out exhale to come back in turning the toes in inhale exhale now bend both knees and put your feet flat on the floor or bed we'll do some pelvic tilts we'll start with the exhale and when you exhale squeeze your belly button in toward your spine trying to flatten your low back to the surface below you you'll feel your abdomen engage now inhale to arch stick your ribs up slightly your hips still stay on the surface below they don't lift but you're arching your spine allowing a little space between your low back and the surface below you exhale to squeeze flatten feel the belly squeezing in inhale to arch pelvis tilts forward also exhale to squeeze flatten inhale to arch and then release that and once you wiper your knees side to side you'll inhale to one side and exhale to the other about three times you can make this movement as big or small as you'd like warming up your low back with this gentle twist when you're done with this you can either keep your feet flat on the surface with the knees bent or lengthen your legs back out whatever is more comfortable for you and bring your hands up and your wrists up as if you're trying to press your palms of your hands toward the ceiling and then turn so the back of your hands goes toward the ceiling flexing your wrists and then open i imagine you're trying to press your hand toward the ceiling and turn the back of your hand inhaling in one direction and exhale on the other one more set and then bring the palms toward the ceiling once again and we'll wave in and out several times with the hands so you'll inhale in one direction exhale in the other as you turn your wrists to wave three times making soft fists not clenching and will draw circles with your breath inhale to draw circles out away from each other exhale in toward each other inhale out away from each other exhale and toward one more time each side and then release your hands now to the shoulders inhale arms up overhead above you wherever you can reach if they can come down onto the floor or bed that's fine if they hit something that's fine too exhale bring the arms next to your hips inhale bring the arms up as high as you comfortably can reach exhale bringing them back down toward your hips one more time inhale overhead exhale to your side now a similar movement inhaling drawing two semi-circles on the surface below you to bring the arms overhead exhale bring the arms back down next to your hips whatever you have room for inhale arms up overhead exhale back to your hips inhale one more time exhale arms back toward your hips moving on to your neck exhale press the back of your head into the surface behind you so your chin will come slightly down you'll feel some activation in the front of your neck and stretch in the back and release with the next exhale press the chin back once again inhale release exhale press the chin back inhale release now rocking the head side to side you'll exhale to one side inhale to center exhale to the other side inhale to center repeat this three times when you're done come back to center and pause a moment feeling your whole body from toes to head maybe you feel a gentle vibration an aliveness maybe now your body is telling you to do some other movement listen deliver whatever your body needs in this moment thank you so much for joining me i hope you'll come back to this video in the future repeating it when you need to as a daily practice or whenever you feel like you need a little joint pain relief and make sure you click subscribe and hit that notification bell so that you can be the first to hear about more videos like this that i release every wednesday for wellness wednesday thank you so much and be well you
