Mobility
Range in the joints, moved and held, a little every day.
Nothing but the floor, a wall and a sturdy chair.
Every day if you like, for fifteen to twenty minutes. The two flows can be done in either order.
Little or no rest. Move slowly, hold stretches still, and never force a position.
When a position feels easy, hold it a little longer or move to the harder version.
These routines are written for healthy adults. With an injury, a pregnancy or a medical condition, see a doctor or physiotherapist before you start.