This is a mobility sequence that is specific to the individual. You will notice that I do not perform exactly 12 movements, and it does not take exactly 12 minutes, while it is close that is not the point. This video provides a decent example of some of the exercises that I perform on a regular basis to keep me feeling limber and mobile. You can use it exactly as I have shown, or you can add and subtract exercises as you feel are a better fit for your needs and abilities. Just make sure you do it regularly for best benefit.
- neck - shoulders - back - hips - knees - elbows - wrists - ankles - combine movements into a flow for superior results