 Hello, earth citizens. In this video, I will show you a 10 minute routine to do to exercise your upper body joints. So when I mean upper body joints, it means from your waist up. So if you're somebody who experiences a lot of tension in your arms, your wrists, your shoulders, neck, we will work all of those areas to help you release any kind of stiffness, any kind of pain that you may have in your upper body, particularly in your joints. So let's get started. First, stand with your feet shoulder-width apart so you have a solid foundation and you want to keep your feet parallel, so like this, so not like this. Feet parallel. When you make your feet parallel, it will contain your energy rather than leaking it out. So make your feet parallel and slightly bend your knees. Slightly bend your knees. You'll feel your body weight shifting to the bottom of your feet. From here, slightly shake your head side to side. Shake your head side to side. As you shake your head side to side, feel the back of your head, your neck vertebra. So imagine you are shaking the base of your skull from there going down vertebrae by vertebrae. So imagine you are shaking the back of your skull and going down vertebrae by vertebrae, releasing tension from your cervical vertebrae, releasing tension from your cervical vertebrae. Now shake here for 10 more seconds 10 9 8 7 6 5 4 3 2 1 stop now point your chin down more stretch your neck back of your neck clasp your hands and push gently down on the back side stretching the back side of your neck lightly bounce like you're stretching a rubber band one two three four five six seven eight nine ten stop now bring your left ear to your left shoulder push your right fingers down more create space on the right side of your neck use your left hand to push gently down create more space gentle bouncing one two three four five six seven eight nine ten now switch other side right ear to your right shoulder left fingers go down create space in your left neck use your right hand to push down stretch stretch stretch now gentle bouncing one two three four five six seven eight nine ten release now from center point your chin down and rotate your neck feel your vertebrae it's very important you feel your vertebrae since we're focusing on the joints in this video feel your cervical vertebrae vertebrae of your neck I suggest keeping your mouth slightly open to breathe out release any tension you have in your neck switch direction other way okay now return all right so next your shoulders touch your shoulders point your elbows to the side and now we're going to rotate your shoulders but imagine you are making circles with your elbows so you want to pull your elbows out to the side so you're not crunching like this give room to your shoulders and from here make circles bring your mind to your shoulder joints your shoulders should feel like they're rotating like this because there are a ball and socket joint they rotate this way so feel your shoulders okay rotate your shoulders let's go ten times one way ten times the other way one two three four five six seven eight nine ten now the other direction one feel your shoulders two three four five six seven eight nine ten great job relax shake your shoulders up and down shoulders up and down and next side to side whoo get your neck and shoulders for ten seconds shake shake shake ten nine eight seven six five four three two next your elbows point your palms towards me make a fist and now rotate just your elbows so watch like this that's one so in essence your palms start forward but then they end backward like that okay so with your fist palms forward first rotate your elbows don't move your shoulders just your elbows one two feel your elbows can you feel your elbows you can feel the muscles around there moving to four five six seven eight nine ten now the other way so start with your palms backwards this time and then they're gonna end forward okay so palms backwards make a fist and now rotate so now my palms are forward flip again rotate feel your elbows okay palms start back and they end forward ready ten times make a fist palms back one two three four six feel your elbows seven eight great job shake your hands shake your feet right next is your wrist now you want to clasp your hands but clasp them on the first knuckles so you don't want to go all the way in like this not even your second knuckle your first knuckle the first knuckle that you have cross your fingers on the first knuckle place your thumbs together on your index finger imagine you're holding a tennis ball tennis ball inside you don't want to drop the tennis ball and you don't want to squish the tennis ball so keep a nice rounded shape in your hands and this time rotate your wrist so you're pushing your wrist forward first I feel a little awkward if you're not used to moving this muscle it might feel awkward but that's okay just keep imagining a tennis ball and push your wrist forward let's do ten seconds one two three four push your left wrist right wrist push forward five six seven eight nine ten now this time push your wrist in towards you so pull your wrist in towards you so now if you have a lot of shoulder tension you might feel your shoulders going up but try to drop relax your shoulders and move your wrist so now pull your wrist in you might hear some snap crackle pop ten seconds one two three four five six seven eight nine and great job shake shake shake shake shake shake shake shake shake shake and return so next is your finger joints I made a ten minute video routine about how you can exercise all of your finger joints make sure you check it out using this link above so to exercise your fingers face your palms forward and you want to squeeze your palms together so squeeze your fingers and then open as wide as you can squeeze open squeeze open open stretching your fingers like this ten times okay one two three four seven eight nine ten okay shake shake shake shake great job all right now last one your waist so we're gonna stop at the waist for the upper body exercises bring your feet shoulder with the parts hands on your waist push your waist out to the right side feel your right waist and then out from here make a big circle with your hips so big circle backwards like that big big circle with your hips so pushing your hips forward pushing your hips back let's do five times on each side one you don't have to go that fast make sure you're feeling your butt that's the important part to breathe great now the other side push with your hips make big big circles one feel your body now feel your upper body do your joints feel a little bit more limber of course ten minutes is not enough time to completely feel relaxed and completely feel open but it will definitely help you bring the circulation to your upper body especially if you have a lot of pain in your joints neck shoulder elbow wrist fingers and then in your hips as well you did a great job to experience a full one-hour brain education based class please visit a local body of brain yoga studio near you