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23-Minute Daily Full-Body Joint Mobility

23-Minute Daily Full-Body Joint Mobility — video by GMB Fitness (Praxis) Play · 24:29

Video by GMB Fitness (Praxis) on YouTube · Open on YouTube

A floor-based joint routine using 10 pulses and a 10-second hold per move: wrist and elbow prep, neck and shoulder-blade work on all fours, spinal circles, pelvic tilts, frog stretch, side bends, cobra, lunge rotations, a kneeling hamstring stretch, a deep squat and a three-point bridge.

  • 24 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Wrists and elbows: four hand positions, 10 pulses and a 10-second hold each, then elbow rotations with hands flat. 0:08
  2. Neck and shoulder blades on all fours: lower and draw back your head, then push away, pull together and circle. 4:35
  3. Spinal circles on all fours, five each way, then pelvic tilts: squeeze your glutes, then push your hips back up. 8:05
  4. Frog stretch: knees wide, hips in line with them, 10 pulses and a hold, not too deep; then lift one foot at a time. 9:57
  5. Side bends on all fours: drop one elbow towards the floor, then walk both hands to the side and sit back. 12:29
  6. Cobra: slide forward with hips low, then sit back towards your heels; ease out if your lower back complains. 14:37
  7. Left lunge pulses, back glute squeezed, then rotations (hips low, back heel pushed away) and a hamstring stretch. 15:37
  8. Right side: the same lunge pulses, rotations reaching to the ceiling, and hamstring stretch with toes pulled back. 19:35
  9. Deep squat: sink as low as you can, feet turned out if needed, and circle gently; hold on to something if needed. 21:43
  10. Three-point bridge: one hand behind you, lift your hips and reach the other arm over, eyes on your thumb. 22:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Push the floor away through your hands rather than sinking into them
  • Bring your hands closer to your knees if the wrist stretches feel too strong
  • In the lunge, keep your hips low and push the back heel away

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadweight-bearing scapular pushes, circles, cobra
  • Wrists & hands takes loadpalms-down wrist stretches, all fours work
  • Hips takes loadfrog stretch, lunge pulses, deep squat
  • Knees takes loadkneeling lunge pulses, frog stretch, deep squat
  • Neck movesneck drops and tucks on all fours
  • Elbows moveselbow rotations, bent-elbow wrist stretch
  • Upper back movesspinal circles, cat-cow, side bends
  • Lower back movespelvic tilts, cobra, spinal circles
  • Ankles & feet movesdeep squat circles, toes-back calf stretch
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Hands closer to knees for wrist stretches; hold on to support in the deep squat

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by GMB Fitness (Praxis); the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety