01
Cat-Cow
10 slow reps
Restore spinal movement and reduce desk stiffness.
Mobility Reset
Practical mobility for desk workers over 50.
Goal
Reduce stiffness, restore movement, and maintain independence long-term.
Current focus
Phase 1 — Foundation Reset
02
Restore Movement
Coming later.
03
Build Control
Coming later.
04
Long-Term Maintenance
Coming later.
Phase 1
Foundation Reset
Undo years of sitting, reduce stiffness, improve posture, and restore basic movement patterns.
- Daily time
- 10–12 minutes
- Goal
- Consistency over intensity.
These exercises should be done daily or as often as realistically possible.
02
Half-Kneeling Hip Flexor Stretch
45 sec each side
Undo sitting posture and reduce hip tightness.
03
Glute Bridges
2 sets of 10
Wake up inactive glutes and reduce hamstring compensation.
04
Supported Deep Squat Hold
20–30 sec, build to 60 sec over weeks
Improve hips, ankles, pelvis, and squat mobility.
05
Thread the Needle
8 each side
Improve thoracic mobility and reduce upper-body stiffness.
06
Hamstring Stretch with Towel
60 sec each side
Open tight hamstrings without straining the lower back.
07
Single-Leg Stand
30 sec each side
Improve balance and hip stabilization.
Optional
Walking
20–30 minutes daily.