Difficulty
Easy
Workout Path
Recovery Day
Keep light movement in the week without turning rest into another hard workout.
Estimated time
8 to 25 minutes
Equipment
Mat, chair, walking space
Weekly progression
Progress by showing up consistently, not by making recovery intense.
Sample exercises
Each exercise links to a real teaching page for app form guides.
Beginner safety notes
- Stay below workout intensity.
- Use recovery notes for soreness, sleep, and energy.
- Skip movements that worsen symptoms.
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