5-Minute Daily Maintenance Routine

Squat to a comfortable depth: hold a supported squat position for up to 30 seconds. Keep your heels down if comfortable. Use a doorframe, bench or table for support when needed.

Shoulder reach: reach one hand over your shoulder and the other behind your back. Compare sides without forcing the range. Stop if it is painful.

Single-leg balance: stand on one leg for up to 30 seconds with eyes open, near a stable support such as a bench or kitchen counter. Keep a hand close enough to steady yourself if needed.

For a stiff-feeling squat, try a few slow bodyweight squats to a comfortable depth, pausing briefly where you can control the position.

For shoulders, try gentle wall slides through a pain-free range.

For balance, do a few short single-leg stands on each side with eyes open and support nearby. Only reduce support when you feel steady and the setting is safe.

Use it at a time that works for you, such as before training or after a long period at a desk.

A change in how you feel is information, not a diagnosis. Persistent restriction, pain, swelling, weakness, numbness or dizziness should be assessed by a qualified health professional.