Warm-Up (5-10 minutes)
1. Leg Swings
Stand with feet hip-width apart and swing one leg forward and backward, then switch to the other leg.
2. Hip Circles
Stand with feet together and hands on hips, move hips in a large circle first clockwise and then counterclockwise.
3. Arm Circles
Hold arms straight out to the sides and make small circles with hands.
Lower Body Mobility (15-20 minutes)
1. Lunge Walks
Perform walking lunges, keeping back knee almost touching the ground.
2. Calf Raises
Stand on the edge of a step or curb with heels hanging off, raise up onto tiptoes and then lower back down.
3. Glute Bridges
Lie on your back with knees bent and feet flat, lift hips up towards the ceiling.
4. Piriformis Stretch
Sit on the floor with affected leg crossed over the other, place hand on knee and pull toward opposite shoulder.
Upper Body Mobility (15-20 minutes)
1. Shoulder Rolls
Roll shoulders forward and backward in a circular motion.
2. Chest Stretch
Stand in a doorway with arms extended overhead and hands on doorframe, lean forward until stretch is felt in chest.
3. Scapular Squeezes
Sit or stand with arms at sides, squeeze shoulder blades together and hold for 5 seconds.
4. Lat Stretch
Stand with feet shoulder-width apart, interlace fingers and stretch arms overhead, leaning to one side and then the other.
Core Mobility (10-15 minutes)
1. Cat-Cow Stretch
Start on hands and knees, arch back and lift tailbone (like a cat), then round back and tuck chin to chest (like a cow).
2. Russian twists.
Sit on the floor with knees bent and feet flat, lean back slightly and twist torso from side to side.
3. Leg raises.
Lie on your back with arms extended overhead, lift one leg towards the ceiling and hold for 1-2 seconds before lowering.
Cool Down (5-10 minutes)
1. Static stretches.Hold stretches for 15-30 seconds and focus on major muscle groups, such as hamstrings, quadriceps, chest, back, and shoulders.
2. Foam rolling or self-myofascial release. Use a foam roller or your own body weight to release tension in muscles.
Remember to listen to your body and adjust the intensity and duration of the exercises based on your individual needs and comfort level. It's also essential to consult with a healthcare professional or certified fitness expert to ensure you're performing the exercises correctly and safely.
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