Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Standing Calf Stretch
1 set · 35s hold · 10s rest · both sides
Step one foot back and press the heel down. Keep toes forward and breathe.
Steps
Step one foot back.
Press the back heel down.
Point both feet forward.
Keep the chest relaxed.
Breathe into a gentle calf stretch.
Cues
Heel down.
Toes forward.
Breathe slowly.
Common mistakes
Turning the back foot outward.
Lifting the heel.
Pushing into sharp pain.
2. Cossack Squat Shift
2 sets · 6 reps · 20s rest · both sides
Shift side to side in a wide stance. Use a shallow range and keep the working heel grounded.
Steps
Stand in a wide stance.
Shift toward one side.
Bend the working knee.
Keep the working heel grounded.
Move side to side in a comfortable range.
Cues
Stay shallow first.
Heel stays down.
Knee tracks toes.
Common mistakes
Dropping too deep too soon.
Letting the heel lift on the working side.
Twisting the knee inward.
3. Half-Kneeling Hip Flexor Stretch
1 set · 40s hold · 10s rest · both sides
Tuck pelvis slightly, squeeze the back glute, and shift forward until the front hip opens.
Steps
Set up in half-kneeling or a split stance.
Gently tuck the pelvis.
Squeeze the back glute.
Shift forward slightly from the hips.
Hold the stretch in the front of the hip.
Cues
Back glute on.
Ribs stacked.
Shift gently.
Common mistakes
Arching the lower back.
Dropping into the front knee.
Chasing a stretch in the low back.
4. Open Book Rotation
1 set · 8 reps · 10s rest · both sides
Lie on your side, knees bent, and rotate the top arm open. Follow the hand with your eyes.
Steps
Lie on your side with knees bent.
Stack the knees and hips.
Reach the top arm forward.
Rotate the top arm open.
Follow the hand with your eyes and return slowly.
Cues
Knees stay stacked.
Rotate through the ribs.
Follow the hand.
Common mistakes
Letting the knees slide apart.
Forcing the shoulder to the floor.
Twisting only through the neck.
5. Hamstring Sweep
2 sets · 8 reps · 15s rest · both sides
Step one heel forward, hinge slightly, and sweep hands toward the toes. Keep the back long.