1. Shoulder Rolls
   Loosens tight muscles

• Sit or stand up tall

• Roll your shoulders forward in a circle 10 times

• Then roll them backward 10 times

2. Marching in Place
   Boosts circulation and coordination

• Stand near a sturdy chair or counter for balance

• March in place for 1–2 minutes

• Lift your knees as high as is comfortable

3. Arm Circles
   Improves shoulder mobility

• Extend your arms out to the sides

• Make small circles forward for 10 seconds

• Then reverse and do circles backward

• Rest and repeat once

4. Toe Taps
   Strengthens legs and improves foot flexibility

• Sit in a chair with your feet flat

• Tap your toes up and down 20 times

• Repeat 2 sets

5. Side Leg Raises
   Improves hip strength and balance

• Stand behind a chair and hold it for balance

• Slowly lift one leg out to the side, keeping your posture tall

• Lower it down and repeat 10 times

• Switch legs and repeat

Bonus Stretch: Seated Forward Bend

• Sit in a chair, extend your legs out in front of you with heels on the floor

• Reach gently toward your toes

Hold for 15–20 seconds, then slowly sit back up

Stay Safe: Keep water nearby, use a chair for balance when needed, and take breaks if you feel tired.