Little and often beats hard and rare. Stop if pain sharpens.
0/8 done
0 active minutes
Hand open & close
Hands · 3 min
Slowly make a soft fist, hold 3 seconds, then spread fingers wide. 10 reps each hand.
Wrist circles
Wrists · 2 min
Rotate each wrist gently in both directions, 10 circles per direction.
Shoulder rolls
Shoulders · 2 min
Roll shoulders backwards 10 times, then forwards 10 times. Keep breathing steady.
Seated knee extension
Knees · 5 min
Sit tall, straighten one leg, hold 5 seconds, lower. 10 reps per leg.
Seated hip march
Hips · 4 min
Lift one knee at a time as if marching while seated. 12 reps per side.
Ankle pumps
Ankles · 2 min
Point and flex the foot slowly. 15 reps per ankle. Great for morning stiffness.
Gentle cat-cow
Back · 4 min
On hands and knees or seated, alternate arching and rounding the spine. 8 slow rounds.
Easy walk
Whole body · 15 min
A relaxed 15-minute walk at a pace where you can still hold a conversation.