Gentle Joint Mobility — Starter Routine
A free, no-equipment routine to ease stiff joints and rebuild everyday movement. Three short sessions a week — a small taste of how Joint Exercise builds a program around you.
3 days
Per week
15 min
Per session
Beginner
Level
None
Equipment
Day 1
MobilityNeck Rotations
2 sets × 8 reps each side
Move slowly; stop short of any pinch.
Shoulder Rolls
2 sets × 10 reps
Big, smooth circles — forward, then back.
Seated Marching
2 sets × 30 seconds
Tall spine; lift from the hip, not the back.
Ankle Circles
2 sets × 10 reps each foot
Draw the full circle in both directions.
Day 2
Gentle StrengthGlute Bridges
2 sets × 10 reps
Squeeze at the top; keep your ribs down.
Sit-to-Stand
2 sets × 8 reps
Use your hands for support as needed.
Wall Push-Ups
2 sets × 10 reps
Elbows about 45°, body in one straight line.
Day 3
Stretch & BalanceStanding Calf Stretch
2 holds × 20 seconds each leg
Back heel down; a gentle stretch only.
Standing Quad Stretch
2 holds × 20 seconds each leg
Hold a wall or chair for balance.
Single-Leg Balance
2 holds × 15 seconds each leg
Stand near a counter; light fingertip support is fine.
Want a program built for your joints?
This is just a sample. Your real program adapts to your conditions, pain levels, and goals — with progress tracking and AI coaching.
Joint Exercise is not a replacement for professional medical advice. Always consult a healthcare provider before starting any exercise program.