Beginners/Advanced | No equipment | Core, Neck, Back

As previously discussed in Full Body Joint Health And Mobility Exercises For Better Flexibility.
Flexibility is the ability of your joints to move through their full range of motion without pain or stiffness. If our muscles and tendons are flexible it allows us a greater range of motion during activities.

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Get started with 5 mins Full body joint health and mobility plan

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Joint Mobility
Range of Motion
Injury Prevention
No Equipment
5 mins
Beginner
Standing Marches 10 sec
90-90 Hand Marches 10 sec
Neck Rotation 10 sec
Arm Rotation 10 sec
Standing Spinal Twist 20 sec
Pelvic Twists 20 sec
Hip Rotation 20 sec
Knee Rotation 10 sec
Squats 20 sec
Start this 5 mins full body joint mobility restoration program with O’Coach app right now
Click here to download free O’Coach app with bundled exercise program
M T W T F S S
Number of downloads so far

Exercises included in Full body joint health and mobility plan:

Full Plan Details
Exercise
Time
Rest

Standing Marches
10 sec

90-90 Hand Marches
10 sec
1
Clockwise
Neck Rotation
10 sec
2
Anti-Clockwise
Neck Rotation
10 sec
10 sec
3
Clockwise
Arm Rotation
10 sec
4
Anti-Clockwise
Arm Rotation
10 sec
10 sec
5
Alternating
Standing Spinal Twist
20 sec
10 sec
6
Alternating
Pelvic Twists
20 sec
10 sec
7
Clockwise
Hip Rotation Left Leg
20 sec
8
Anti-Clockwise
Hip Rotation Left Leg
20 sec
9
Clockwise
Hip Rotation Right Leg
20 sec
10
Anti-Clockwise
Hip Rotation Right Leg
20 sec
10 sec
11
Clockwise
Knee Rotation
10 sec
12
Anti-Clockwise
Knee Rotation
10 sec
10 sec
13
Squats
20 sec
10 sec
Cooldown
Standing Marches
10 sec
Regain your basic joint mobility back
Download the O’Coach App with 5 mins full body joint mobility restoration program

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add exercise reminder schedules based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.