Full-Body Mobility in 3 Minutes Three minutes allows a brief visit to every major joint group. This routine works as a daily maintenance practice or a quick warm-up. The goal is movement through comfortable ranges to maintain joint health and prevent stiffness accumulation. The 3-Minute Routine Spend approximately 30 seconds on each area. Keep movements controlled and pain-free. Neck Mobility (30 seconds) JME 1: Move your neck through all directions: rotation, side bending, and flexion/extension. Shoulder Mobility (30 seconds) JME 53: Circle shoulders and reach arms overhead. Spine Mobility (30 seconds) JME 151: Rotate and flex the spine gently. Hip Mobility (30 seconds) JME 108: Circle hips and move through flexion and extension. Knee and Ankle (30 seconds) JME 175: Gentle squats and ankle circles maintain lower extremity mobility. Wrists and Hands (30 seconds) JME 76: Start your 14-day free trial for guided daily routines. When to Use This Routine Morning, midday, or evening. This routine fits anywhere. Use it to break up long sitting periods or prepare for activity. Try simplmobility free for 14 days and make 3-minute mobility part of your day.