🦵 Gentle Mobility & Balance (50+)

Follow the days in order. Rest days are part of the plan.

Daily: 10× seated marches · 10× heel raises holding a chair · 8× hip circles each side
Daily: 3×10s single-leg stand near a wall · 10× shoulder rolls
Daily: 20s calf + hamstring stretch each side
Twice a week: 10-min chair yoga session
Listen to your body — no pain, only gentle tension.

Start each session with 3-5 minutes of easy warm-up. Stop any exercise that causes sharp pain.