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. Foot Tripod Rock
1 set · 8 reps · 10s rest · both sides
Stand tall and shift weight from heel to big toe to little toe while keeping the foot relaxed and grounded.
Steps
Stand tall on one foot or both feet.
Find pressure under the heel.
Shift toward the big-toe base.
Shift toward the little-toe base.
Keep the foot relaxed and grounded.
Cues
Heel, big toe, little toe.
Foot stays soft.
Move slowly.
Common mistakes
Clenching the toes.
Rolling the ankle aggressively.
Losing tall posture.
2. Calf Raise
2 sets · 12 reps · 1s hold · 15s rest
Rise smoothly onto toes, pause briefly, then lower with control. Hold a desk for balance if needed.
Steps
Stand tall near a desk if needed.
Press through the balls of your feet.
Rise smoothly onto your toes.
Pause briefly at the top.
Lower with control.
Cues
Rise smoothly.
Pause tall.
Control down.
Common mistakes
Dropping quickly.
Rolling ankles outward.
Leaning heavily on the desk.
3. Desk Hip Hinge
2 sets · 8 reps · 15s rest
Hands on desk, soften knees, and send hips back until hamstrings lightly stretch. Keep spine long.
Steps
Place hands on the desk.
Soften your knees.
Send hips back behind you.
Keep the spine long.
Stand tall again with control.
Cues
Hips move back.
Long spine.
Light hamstring stretch.
Common mistakes
Rounding the back heavily.
Locking the knees.
Squatting instead of hinging.
4. Standing Quad Stretch
1 set · 30s hold · 10s rest · both sides
Hold support, bring heel toward glute, and keep knees close. Stop if the knee feels pinchy.
Steps
Hold a desk or wall for support.
Bend one knee behind you.
Bring heel toward the glute.
Keep knees close together.
Stand tall and hold.
Cues
Use support.
Knees close.
Tall body.
Common mistakes
Pulling into knee pain.
Arching the lower back.
Letting the knee drift far out.
5. Standing Thoracic Rotation
2 sets · 6 reps · 10s rest · both sides
Hands across chest, rotate upper back left and right while hips stay mostly forward. Move slowly.