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. Ankle Pump
2 sets · 15 reps · 10s rest
Point and flex both feet repeatedly. Use this as a circulation reset after sitting.
Steps
Sit or stand tall.
Point toes away from you.
Pull toes back toward shins.
Repeat both directions.
Keep the movement rhythmic.
Cues
Point and flex.
Both feet move.
Easy rhythm.
Common mistakes
Moving only the toes.
Holding the breath.
Ignoring calf pain or swelling.
2. Standing Hip Flexor Reach
1 set · 30s hold · 10s rest · both sides
Step one foot back, squeeze the glute, and reach the same-side arm overhead. Keep the back comfortable.
Steps
Stand tall and step one foot back.
Squeeze the back-side glute.
Reach the same-side arm overhead.
Keep the lower back comfortable.
Hold, then switch sides.
Cues
Back glute on.
Reach overhead.
Back comfortable.
Common mistakes
Arching the lower back.
Reaching without glute tension.
Leaning too far sideways.
3. Standing Back Extension
2 sets · 6 reps · 10s rest
Hands on hips, gently lift the chest and lean back a little. Keep the movement small and pain-free.
Steps
Stand with hands on hips.
Gently lift your chest.
Lean back a small amount.
Pause only if it feels good.
Return to tall standing.
Cues
Small range.
Chest lifts.
Pain-free only.
Common mistakes
Leaning back too far.
Throwing the head backward.
Pushing into leg symptoms.
4. Neck Side Stretch
1 set · 25s hold · 10s rest · both sides
Drop one ear toward the shoulder without pulling hard. Keep the opposite shoulder heavy.
Steps
Sit or stand tall.
Let one ear move toward the shoulder.
Keep the opposite shoulder heavy.
Hold without pulling hard.
Return slowly and switch sides.
Cues
Shoulder heavy.
Gentle neck stretch.
No hard pull.
Common mistakes
Yanking on the head.
Raising the opposite shoulder.
Stretching into tingling.
5. Bodyweight Good Morning
2 sets · 8 reps · 15s rest
Hands on hips, soften knees, and hinge back until hamstrings lightly stretch. Stand tall again.