 Strecco from the School of Cast & Ex, I'm here with Oli Frost, our movement specialist that's got a nice little routine follow-along that I'm going to do and you're going to be able to do with us. Tell them what we're going to just go through quickly. So we're going to go for a head-to-toe routine of some basic mobility drills, which I think you can do at any point in the day, wherever that's in the morning, before bed, when you get a little break in the day, to keep your joints or chicken over, improve maintenance of that joint health and that longevity as an overall goal. So spend a minute on each exercise, then move down the whole routine, just take about three to four minutes in total and you can do this every day, if not twice a day, to begin with. So feet square, squeeze your hands tight like this, isolate, trap energy stomach. Now we're going to do slow neck circles, circles all the way around, squeezing your hands tight to increase that tension through your body. So if Jacka keeps taking his head all the way around, super slow. So the purpose of this was to do a couple of each side and then we're going to change direction. Maximize that tension for your fist, you should be squeezing your fist super tight, squeezing your quads and your abdomen so you can feel that full-bodied tension throughout. And then we'll change direction if you haven't already. All the way around, full range. Any pinching angle pain here, so any sort of closing angle pain in terms of sharpness into the neck or into any of the joints, please stop straight away. That's a red flag to stop what you're doing. Okay, so once you've done that, we're now going to go into swimmers with both arms. So from here, we're going to take the arms up, keep the shoulders down and then we're going to go full rotation around the shoulders like this and bend your elbows, that's it, perfect. And then take the arms back again, squeeze the fists, squeeze the fists all the way around, good. And then go again, back, squeeze the fists, take it through the full available range of motion, good, keep going, take the arms back and around like that. It's important that we're not just doing this, by the way, just really slow and so really fast passive movements. We're doing really controlled work. Okay, now we're using thoracic mobility. So from here, cross your arms like this. Imagine your pelvis is going to stay straight, this lower abdomen is going to be still in a place forward. Flex your spine slightly. I want us now to do more tension through here, squeeze the quads and I want us to do really small circles around the middle of the back. So jack of a basically this way, face side on, it's just going to do small circles around this point of the spine. Try and keep these, these hips super still and super straight. And that's going to make sure that we only mobilize the thoracic spine and we haven't got any lower body rotation involved as well. Good. And you can just relax there. Great. And then if you come on to all fours, we're just going to flow through some cat cows. Again, trying to segment through the spine, lumbar spine first, keep coming up, keep coming up, keep coming up. Good. And back down again, you'll spend about a minute on each exercise. Don't worry about reps and sets. You want to just really think about if there's an area you might need to spend a little bit more time on, which you can just give that time to. So come down slowly, slowly come down. If you might have had luck a bit of a bar back on the day or you did a lot of training, you might want to just do some lumbar spine cat cows in this distance from here. From here, we're doing some hip circles. Knee comes up, rotate all the way around, super slow and back round. Keep this knee in line with this hand. Keep this arm straight. Knee a bit wider. That's it. It's knee a bit wider. That's it. So we don't want to see any hiking through the torso. We just want to mobilize the joint like that. So you might spend maybe 45 seconds on each side on this particular exercise. Keep your arms straight. Good. And back. That's it. Good. Don't hike up too slower. So just relax there. Okay. And then once you're done both sides, come into a squat position like this. If you're not happy to be in this squat position, you can place some plates or you can put some underneath your feet to elevate your heels. And then we're going to do knee pushouts from here to open up the hips. Really think about driving the hips out. Again, if you've got limited range for now, don't worry. Just try and work within your current ranges for now. Okay. And then you're going to push one knee out. Try and extend the knee as much as you can. That's it. Unchained. So no rural set time or reps on this. You're just trying to move, wake up the body, sort of get mobilized and get prepared for the day or the activity, what you're doing at that current time. Handling your head, flex forward. Slowly peel yourself back and back down and back up. Good. Down. And then feet together. You're going to bring your feet together like this. And he's going to do some gentle pulses into the hamstrings. Really, really gentle. Nothing too much. Never too strenuous to the back. Really gentle. Then you're just going to do some squats angles tight and push back and squat. Good. And then just to finish, you're going to just roll up slowly and just do one more roll down and roll back up. Really heavy through the shoulders. Back up slowly and back up to the top. So it's just a really simple self-care routine, which you can maybe spend a little bit more time on certain areas. Maybe if you've had a sore back of Alaska for days, or you've done a lot of training, which involves and flag work, then you can obviously prioritize certain areas. But the point of it is to get all your joints working really, really nicely and give yourself that longevity for the future. Yeah, whether you're just working on, it might be a handstand session, the whole point of getting the whole body moving, everything we're trying to do is integrating the whole of that connect chain, the whole of the body. It all works as one. So getting all of those joints moving and you starting to get more awareness of what bits are tight. And as Ali says, you can then focus little bits of time more on those areas that you're aware of because you're doing this now mindfully and aware of which bits are tighter, left, right, hips, shoulders, whatever spine and giving yourself some self-care to be able to look after your body for longer longevity and a better life.