Complete Mobility in 7 Minutes Seven minutes allows thorough attention to every major joint group. This routine serves as a complete daily practice or pre-workout preparation. Moving through all joints maintains the movement quality that keeps you active and pain-free. The 7-Minute Full Body Routine Spend about one minute on each section. Move with control through comfortable ranges. Neck and Jaw (1 minute) JME 1: Release head and neck tension thoroughly. Shoulders (1 minute) JME 53: JME 56: Full shoulder mobility work. Thoracic Spine (1 minute) JME 151: JME 152: Rotation and extension for mid-back mobility. Hips (1.5 minutes) JME 108: JME 113: Comprehensive hip work in all directions. Knees and Ankles (1 minute) JME 175: JME 178: Lower extremity mobility. Wrists and Hands (30 seconds) JME 76: Start your 14-day free trial for guided full-body routines. Try simplmobility free for 14 days and experience complete mobility care.