A low-intensity, follow-along range-of-motion session you can do seated or standing — gentle stretches for the neck, shoulders, back, wrists, legs, and ankles.

Hello everyone, and welcome to today's exercise session. We'll be doing a range-of-motion workout to loosen up your muscles and joints. This is a type of stretching that's low intensity and can be done seated or standing. The range-of-motion workout will help you improve blood flow and mobility.

Before we get started, we're going to do a quick check-in to see how you're feeling today. Please do not exercise if you are currently experiencing any of the following: injuries, aches or pains, overwhelm or fatigue, dizziness or lightheadedness, shortness of breath, or chest pain, discomfort, or tightness. If you have external precautions from open-heart surgery, a higher or lower blood pressure or heart rate than normal, or a blood sugar of less than 100 or greater than 300, please watch, participate with modifications, or talk to your care manager or doctor. All right, let's get started. If you have a watch available, you can go ahead and record exercise for today.

Let's start with the neck. Tilt your head down and up, slowly and carefully. Repeat this stretch 10 times, making sure to breathe out as we lower our head and breathe in as we bring it back to center. Make sure you're feeling okay as you move your head around, breathing in deeply through your nose and out through your mouth. Next, a side neck stretch. It's important to do this slowly and gently so we don't strain our neck muscles. Tilt your neck to one side and hold for a moment, remembering to breathe, then bring your neck back to center and repeat on the other side. We'll do this 10 times on each side, focusing on your breath as you lean your neck and come back to center.

Now let's do shoulder circles. We'll start by shrugging our shoulders up, pushing them back, and lowering them down. Repeat this motion 10 times, and then we'll do the circles in the opposite direction, bringing your shoulders up, back, forward, and lowering them down. This exercise helps to loosen our shoulder muscles and improve blood flow. Great job.

Moving on to a chest stretch. Stand or sit tall and bring your arms up to your shoulders. With your fingers behind your head, open your elbows out wide and feel the stretch in your chest. Then bring your elbows back, and repeat up to 10 times. Focus on pulling the elbows back as far as possible and keeping your eyes forward. Continue to pull in and out, breathing in deeply. Great job. Next, a shoulder stretch — you can do this seated or standing. Clasp your hands together behind your back and slowly lift them; if you can't grab your hands, you can just reach back. Squeeze your shoulder blades together, and you'll feel the stretch in your chest. Do the stretch 10 times, breathing in through your nose and out through your mouth.

Moving on to a trunk side bend. Hold your arms relaxed at your sides and lean to one side slowly. If you can, reach one arm over your head to deepen the stretch. Hold for a moment and bring yourself back to center, then repeat on the other side, 10 times each side. Make sure you feel okay as you stand up, and breathe in deeply through your nose and out through your mouth. A couple more times. Great job. Now let's do a trunk twist. Seated or standing, slowly twist your upper body to one side as far as is comfortable, hold for a moment, and rotate back to center, then repeat on the other side. Make sure you're only moving your upper body for this exercise and not turning your knees as you twist. We'll do this 10 times on each side, breathing in deeply and slowly relaxing back to center.

Next, a front raise. Raise your arms up as high as you can, with your hands over your head, then lower your arms back down and repeat. You can do this with both arms together or one at a time, working up to 10 times total. Breathe out as you raise your arms and breathe in as you lower them. Now a side raise. Raise one arm out to the side as far as you can and all the way overhead, then slowly lower the arm back down and repeat on the other side. Do this exercise 10 times, focusing on the movement and taking it slow. Continue to breathe in through your nose and out through your mouth.

Now let's move on to wrist stretches, starting with wrist flexion. Bring one arm out in front of you and point your fingers up towards the ceiling. Use the other hand to gently pull your fingers towards you, hold for a moment, and then relax. Repeat this 10 times, and then switch to the other arm. Continue to breathe in through the nose and out through the mouth as you feel the tension. After wrist flexion, we can do wrist extension. Bring one arm out and point the wrist down, and use the other hand to pull your fingers towards you. Repeat this 10 times, and then switch to the other arm.

Now let's move on to the lower body, starting with a leg extension. You can do this seated if you do not have good balance. Start by bending one knee and straightening the leg out in front of you. Do this 10 times on each side, breathing out as you raise your leg and breathing in as you lower it. Make sure you hold onto something for support if you need help with your balance. Great job. Next, hamstring stretches. Step one foot in front of the other and lean forward, bending your back knee and keeping your front leg straight. Hold for a few seconds and then stand up straight. Repeat this 10 times on each leg. Remember to breathe, and slowly sit up to make sure you're feeling okay. Then move on to the other side, keeping your back straight, slowly leaning forward, and straightening up.

Great job. Next, a side lunge. Stand with your feet wider than shoulder-width apart, shift your weight from one side to the other, bend your knee, and then push off the floor to stand up straight. Continue to move side to side for 10 times on each side. This exercise will help you build a little strength in your lower legs and warm up your hips. Just a couple more times — you're doing great. Keep breathing, you're almost there. Next, a knee raise. Lightly walk in place and bring your knees up as high as you can. You can use your hands to pull your knee in, and if you feel unbalanced, you can try this seated or hold onto something for support. Continue to drive that knee up as high as you can, breathing in through your nose and out through your mouth. Keep going — you're almost there. Continue to stretch out your hips and knees with this exercise.

Last, we have ankle flexion and extension. This is best performed seated, but it can be done standing. Sitting or standing tall, raise your toes off the ground and sit back into your heels, then raise your heels off the ground and go onto your toes. Repeat this 10 times, breathing in deeply and using a support to balance if needed. Continue to breathe and feel the stretch in your feet. Great job. That's all for today, so please be sure to stop your watch if you have it running. Thank you for doing the range-of-motion workout, and I hope you have a wonderful rest of your day.

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