Daily Joint Rotations

Who it’s for

You want a daily check-in with your body and keep your full range of motion.

How it works

Slow controlled rotations in every joint along its maximum arc, without using body momentum — two circles in each direction. It acts as both a warm-up and a daily diagnostic tool: if your arc decreases or neighboring joints compensate, you spot it before pain shows up.

Weekly layout

How load increases

Control increases rather than range: first clear the arc without compensations, then add full-body tension. Once a week, add end-range holds at roughly 20% max effort — that is sufficient; maximum effort offers no additional benefit.

Deload

Not required.