AT HOME muscle maintenance

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https://youtu.be/aU47G88NCn4?si=OpmqCsc1R05jmAiY

 Great for: Tightness from shoulder to neck, stress tension
How to do it:

1. Sit or stand tall.
2. Gently tilt your right ear toward your right shoulder.
3. Keep shoulders relaxed and down.
4. Optional: Lightly place your right hand on your head for a deeper stretch.
5. Hold 20–30 seconds. Repeat on the other side.

 Great for: Pain from base of skull to shoulder blade
How to do it:

1. Turn your head as if looking into your left armpit.
2. Gently look downward.
3. Use your left hand to lightly guide your head forward and down.
4. Keep shoulders relaxed.
5. Hold 20–30 seconds each side.

 Great for: Rounded shoulders, neck strain
How to do it:

1. Stand in a doorway with elbows at 90° and forearms on the doorframe.
2. Step one foot forward.
3. Gently lean forward until you feel a stretch across the chest.
4. Hold 20–30 seconds.

            5.   Repeat 2–3 times.

 Great for: Desk posture, upper-back fatigue
How to do it:

1. Sit tall with arms relaxed.
2. Pull shoulder blades down and back like you’re tucking them into your back pockets.
3. Hold 5 seconds.
4. Repeat 10–15 times.

https://youtu.be/hr2TJd16IrU?si=8x_1mI6tNjopglpW

 Great for: Stiff mid-back, between-shoulder-blade tension
How to do it:

1. Begin on hands and knees.
2. Inhale: Drop belly, lift chest (“Cow”).
3. Exhale: Round spine, tuck chin (“Cat”).
4. Repeat 10–15 slow reps.

 Great for: Mid-back tightness, tight lats, ribcage tension
How to do it:

1. Kneel and sit back on heels.
2. Extend arms forward into Child’s Pose.
3. Walk hands to the right; hold 20–30 seconds.

            4.   Walk hands to the left; hold 20–30 seconds.

 Great for: Poor thoracic mobility, rounded upper back
How to do it:

1. Lie with roller or pillow under mid-back.
2. Support your head.
3. Gently lean back to open the chest.
4. Breathe deeply for 20–30 seconds.
5. Move roller slightly to adjust area.

https://youtu.be/6zjYgL2j2Mk?si=dvokeEpC4gA8J39K

 Great for: General low-back tension, stiffness
How to do it:

1. Lie on your back.
2. Bring both knees to chest.
3. Hug legs gently.
4. Hold 20–30 seconds.

 Great for: Sciatica-like pain, glute tightness
How to do it:

1. Lie on back.
2. Cross right ankle over left knee.
3. Pull left thigh toward chest.

            4.   Hold 20–30 seconds each side.

 Great for: Low-back pain caused by sitting, tight hip flexors
How to do it:

1. Kneel in a lunge.
2. Keep chest upright.
3. Shift hips forward gently.
4. Hold 20–30 seconds each side.

 Great for: Low-back decompression and relaxation
How to do it:

1. Kneel and sit back on heels.
2. Fold forward, extending arms forward.
3. Relax neck and shoulders.
4. Hold 20–40 seconds.

 Great for: Deep hip tension, glute tightness, sciatic pressure
How to do it:

1. Cross one ankle over opposite knee.
2. Lean forward (seated) or pull leg in (lying).

            3.   Hold 20–30 seconds each side.

  Great for: Deep front-hip tightness, low-back strain
How to do it:

1. Kneel in a lunge.
2. Keep ribs stacked over hips.
3. Shift forward gently.
4. Raise same-side arm overhead for deeper stretch.
5. Hold 20–30 seconds.

  Great for: Outer hip tightness, knee tracking issues
How to do it:

1. Stand and cross right foot over left.
2. Lean torso to the right.
3. Feel stretch along outer hip/thigh.
4. Hold 20–30 seconds each side.

https://youtu.be/6zjYgL2j2Mk?si=dvokeEpC4gA8J39K

 Great for: Back-of-thigh tightness, low-back strain
How to do it:

1. Sit with one leg straight.
2. Hinge forward from hips.
3. Keep spine long.
4. Hold 20–30 seconds each side.

 Great for: Front thigh tension, knee strain
How to do it:

1. Stand and hold support.
2. Pull heel toward glutes.
3. Keep knees close together.
4. Hold 20–30 seconds each side.

 Great for: Calf tightness, plantar fasciitis, Achilles strain
How to do it:

1. Place hands on wall.
2. Step one foot back, heel down.
3. Lean forward.
4. Hold 20–30 seconds each side.

 Great for: Groin tightness, inner thigh tension
How to do it:

1. Sit with feet together, knees bent outward.
2. Lean forward gently.

            3.   Hold 20–30 seconds.

 Great for: Plantar fasciitis, arch pain
How to do it:

1. Cross foot over opposite knee.
2. Pull toes back toward shin.
3. Hold 15–20 seconds.

 Great for: Foot tension, plantar fascia tightness
How to do it:

1. Roll foot over ball or frozen bottle.
2. Move slowly heel-to-toe.
3. Continue 1–2 minutes.

 Great for:  Foot pain related to tight calves
How to do it:

1. Place hands on wall.
2. Step one foot back, heel down.
3. Lean forward.
4. Hold 20–30 seconds each side.

 Great for: Pain from typing, gripping, forearm tightness
How to do it:

1. Extend arm forward, palm up.
2. Pull fingers downward gently.
3. Hold 20–30 seconds.

 Great for: Top of forearm pain, overuse from typing
How to do it:

1. Extend arm forward, palm down.
2. Pull fingers toward body.
3. Hold 20–30 seconds.

 Great for: Overuse of thumb, texting, gripping pain
How to do it:

1. Touch thumb to each fingertip.
2. Gently pull thumb away from palm.
3. Hold 10–15 seconds.

 Great for:  Knee tension from tight quads
How to do it:

1. Stand and hold support.
2. Pull heel toward glutes.
3. Keep knees close together.
4. Hold 20–30 seconds each side.

 Great for:  Knee pull from tight hamstrings
How to do it:

1. Sit with one leg straight.
2. Hinge forward from hips.
3. Keep spine long.
4. Hold 20–30 seconds each side.

 Great for:  Pain behind knee from tight calves
How to do it:

1. Place hands on wall.
2. Step one foot back, heel down.
3. Lean forward.
4. Hold 20–30 seconds each side.

 Great for:  Outer knee discomfort
How to do it:

1. Stand and cross right foot over left.
2. Lean torso to the right.
3. Feel stretch along outer hip/thigh.
4. Hold 20–30 seconds each side.