mobility exercises

Week 1-2: Gentle Wake-Up & Mobility In Bed: - Deep Breathing – Inhale deeply, hold for 5 sec, exhale slowly (5 rounds). - Ankle Circles – Rotate ankles clockwise/counterclockwise (10 reps each side). - Knee Lifts – Bend knees, lift one at a time towards chest (10 reps each). On the Floor or with a Chair: - Seated Shoulder Rolls – Roll shoulders forward & backward (10 reps). - Seated Arm Stretch – Reach one arm overhead, side bend gently (hold 10 sec).