Gently tilt your head to the left, right, forward, and backward. Hold each stretch for 15-30 seconds to relieve tension in your neck and upper back.
Roll your shoulders backward and forward in a slow, controlled motion. This exercise helps improve shoulder mobility and reduces stiffness.
Sit in a chair with your feet flat on the floor. Lift one foot slightly and rotate your ankle in a circular motion, clockwise and counterclockwise. Repeat with the other foot.
While seated or standing, hold onto a stable surface for support if needed. Rotate your hips in a circular motion, first clockwise and then counterclockwise.
Sit upright in a chair with your feet flat on the floor. Extend one leg fully, hold for a few seconds, and lower it back down. Repeat with the other leg.
Extend one arm in front of you with the palm facing up and gently pull the fingers back with your opposite hand. Then, flip your hand so the palm faces down and gently press the fingers toward your body.
Sit in a sturdy chair with your feet flat on the floor. Slowly lift one leg as high as comfortable while keeping it straight. Hold for a moment, then lower it back down. Repeat with the other leg.