1. Chair Squat
2 sets 路 10 reps 路 30s rest
Tap the chair lightly, then stand tall. Use a higher chair or smaller range if needed.
Low-Impact Strength Foundation
A steady strength foundation without jumping or rushing. Use smooth reps, choose comfortable ranges, and finish feeling better than when you started.
Add to FormaMove 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
2. Incline Push-Up
2 sets 路 8 reps 路 30s rest
Use a wall, counter, or sturdy desk. Keep the body long and shoulders away from ears.
3. Supported Reverse Lunge
2 sets 路 6 reps 路 30s rest 路 both sides
Hold a chair or wall and step back softly. Keep the front foot grounded and use a small range.
4. Hip Hinge Reach
2 sets 路 10 reps 路 25s rest
Send hips back and reach hands forward. Keep the back long and stop before the movement turns into a stretch contest.
5. Standing March Hold
2 sets 路 8 reps 路 25s rest 路 both sides
Lift one knee, pause, and stand tall. Touch a wall lightly if balance needs support.