Vinys
All movements

Neck, upper back, shoulders, wrists, lower back, hips, knees and ankles

Full Body Warm-Up: Quadruped

A warm-up that also wakes your hands and shoulders, ready for work on the mat.

Transitional180 to 300 seconds

Ways to adjust it

  • Neutral gaze down
  • Range per ability
  • Shift weight back
  • Hands wide
  • Fists
  • Raised surface under the hands
  • Forearms on blocks
  • Folded blanket under the knees

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.