Purpose
Systematically mobilizes the exact joints CI loads unusually — wrists, shoulders, neck, spine, hips, ankles — in a yoga-derived sequence. Run it moving, not as static holds: an active, whole-body warm-up is what the evidence supports, and it wakes up balance and control as well as range.
Setup
Standing or seated. Lead it as a flowing head-to-toe (or toe-to-head) sequence.
Play
- Wrists: circle both directions; gently flex/extend. (CI loads wrists heavily — spend time here.)
- Shoulders: roll forward and back; big slow circles with the arms.
- Neck: slow half-circles ear-to-ear (avoid crunching backward); gentle turns.
- Spine: standing twists side to side; forward fold and roll up.
- Hips: slow circles; open and close the legs; gentle lunges — never lock the knees.
- Ankles: circle each direction; rise and lower on the balls of the feet.
Cues
"A warm, active body is a safer body — keep it moving, not held." · "Extra time on wrists and shoulders." · "Never crunch the neck backward."
Variations
- Easier: seated for anyone with balance concerns.
- Add-on: pair with a few sun-salutation rounds to raise heat if the room is cold.
Debrief
none; flow into partner warm-ups.
Watch For
This is the safety warm-up promised in Chapter 4. Go gently on the neck; never force any joint; a cold room needs more of this, not less.
Bridges To
All weight-sharing — it's the prerequisite for safe contact.