Wouldn’t it be nice to wake up in the morning without that stiff achy feeling? Now you can.

Here is an awesome series of multi-benefit exercises that you can do virtually anytime and anyplace to help keep your joints lubricated, increase your range of motion, keep the associated muscles, joints, tendons, and ligaments flexible and strong, and lower your stress level—all at the same time! Sounds too good to be true, doesn’t it? But I assure you that it is true, so let’s get started.

First, begin with the wrists. Hold your right wrist with your left hand and freely move the right hand in a large circle from left to right for seven repetitions. Repeat this motion from right to left for seven more repetitions, and then switch hands for the same movement.

Now do the same for the ankles. You can either sit down and hold one ankle with the other hand or do it standing. Either way, move the ankle in a circular motion from left to right for seven repetitions, and then from right to left for seven more, and then switch ankles and repeat.

Now do the same thing with your hips, while standing with your feet six inches apart. First, left to right for seven repetitions, and then right to left for seven more.

And now we come to the great de-stresser for the head and neck. Slowly begin turning your head from left to right. Do this for seven repetitions, followed by turning it from right to left for seven reps. Next, allow your head to relax and hang down. Then slowly raise your head up and back and look at the ceiling as far back as you comfortably can. Finally, while relaxed, begin to turn your head in a relaxing circle, seven times from left to right, followed by seven times from right to left.

Believe me, these exercises will go a long way toward keeping you youthful and strong as well as emotionally well-balanced. Practice them many times throughout the day, every day, and they can help you achieve lifelong pain-free mobility.

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