Sit on the ground with knees bent and feet flat. Place arms at 90-degree angles alongside your body. Engage your core while leaning back 45 degrees. Extend your right arm straight forward. Hold this position while moving your left arm forward and backward 20 times.
Seated Leg Stretch
Lie on your left side with legs extended. Support your weight with your left elbow and forearm. Bend your right knee and place it on your left thigh. Rest your right arm on your bent right knee. Lift your left leg as high as possible, then slowly lower it. Perform 20 repetitions daily, then switch sides and repeat.
Arm Circles
Stand with feet slightly wider than hip-width apart, knees soft. Keep hips stationary. Extend left arm straight overhead to the right while right arm moves to the left. Lean the upper body forward parallel to the floor. Switch arms and repeat. Perform 20 repetitions per arm.
Single Knee Forward
Kneel on the floor with arms extended, keeping back and head level. Slowly lift your left leg, keeping it no higher than hip height. Perform 20 leg lifts up and down, then switch legs and repeat.
Glute Bridge
Lie flat on your back with knees bent, arms extended alongside your body, and feet flat on the ground. Slowly lift your hips, keeping shoulders and knees in a straight line. Slowly return to the starting position. Perform 20 repetitions, followed by 10 rapid repetitions.>Squat Stance
Begin in a lunge position with your left leg forward and right leg back. Keep your left thigh parallel to the floor with knees bent. Raise your arms and place your hands on either side of your shoulders. Maintain this posture as much as possible. Using the strength of your back muscles, shift your body weight left and right. Then perform side-to-side twists. This completes one set. Perform 20 sets daily, then switch legs and repeat the exercise.