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 路 35s hold 路 10s rest 路 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. Standing Quad Stretch
1 set 路 35s hold 路 10s rest 路 both sides
Hold support and bring heel toward glute. Keep knees close and pelvis gently tucked.
Steps
Hold support with one hand.
Bend one knee and catch the foot or ankle.
Bring the heel toward the glute.
Keep knees close together.
Gently tuck the pelvis and breathe.
Cues
Knees stay close.
Pelvis gently tucked.
Use support.
Common mistakes
Pulling the knee far behind the hip.
Arching the lower back.
Forcing the foot if the knee feels pinched.
3. Half-Kneeling Hip Flexor Stretch
1 set 路 40s hold 路 10s rest 路 both sides
Squeeze the back glute and shift forward gently. Keep the stretch in the front of the hip.
Steps
Set up in a half-kneeling position.
Place padding under the back knee if needed.
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. Figure-4 glute stretch
1 set 路 30s hold 路 both sides
Cross ankle over knee and pull in gently without forcing the knee.
Steps
Lie on your back with knees bent.
Cross one ankle over the opposite thigh.
Flex the crossed foot gently.
Draw the legs toward you.
Keep the crossed knee comfortable.
Cues
Ankle over thigh.
Foot lightly flexed.
No knee pinch.
Common mistakes
Pushing the crossed knee aggressively.
Letting the stretch pinch the knee.
Lifting the head and straining the neck.
5. Open Book Rotation
1 set 路 8 reps 路 10s rest 路 both sides
Lie on your side with knees bent and rotate the top arm open. Follow the hand with your eyes and breathe.
Steps
Lie on your side with knees bent.
Stack both hands in front of your chest.
Open the top arm toward the floor behind you.
Follow the hand with your eyes.
Return slowly and switch sides.
Cues
Knees stay stacked.
Chest opens.
Breathe through ribs.
Common mistakes
Letting hips roll backward.
Forcing the shoulder down.
Holding the breath.
6. Child's Pose Side Reach
1 set 路 35s hold 路 10s rest 路 both sides
From child's pose, walk hands to one side to stretch the ribs and back. Breathe into the open side.