Once a week, you should perform a session for a number of reps equal to your age.
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Neck Movement (Three-Plane)
1 set × 5-10 reps
Finger Flexion and Extension
1 set × 5-10 reps
Wrist Circle
1 set × 5-10 reps
Elbow Circle
1 set × 5-10 reps
Arm Circle
1 set × 5-10 reps
Shoulder Shrug (Circular)
1 set × 5-10 reps
Torso Twist
1 set × 5-10 reps
Side Bend
1 set × 5-10 reps
Wrist Forward and Back Bends
1 set × 5-10 reps
Pelvic Tilt
1 set × 5-10 reps
Hip Circle
1 set × 5-10 reps
Leg Circle (Seated)
1 set × 5-10 reps
High Knee Raise
1 set × 5-10 reps
Butt Kick
1 set × 5-10 reps
Ankle Circle
1 set × 5-10 reps
Toe Flexion and Extension
1 set × 5-10 reps