Duration: 10 minutes
Short morning routine to wake up all the joints. Can be done in bed, no need to change clothes or a mat, just sit up and follow along.
The time limit is pretty long (1 minute for bilateral exercises, 2 minutes for unilateral ones) and the repetitions are low (3 for exercise) because each repetition is meant to be performed in a very slow and controlled way, exploring the very end of the articular range fully without compensations from the nearby joints.
It should not be painful, but it should feel intense.
Look for Controlled Articular Rotations (CARs) for more informations.