Each of the following movements covers one joint. Most of them are "circles" and should be done both clockwise and counter-clockwise. 5-10 reps in each direction is sufficient, but it's helpful to add additional reps for troublesome joints.

Press to the edges of your ROM, but not enough to cause discomfort. This should be gentle. All repetitions should be at a medium to slow pace

Once a week, you should perform a session for a number of reps equal to your age.