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Goal: Reduce stiffness, improve posture, maintain flexibility, and enhance cardiovascular health.
Daily (5–7x/week)
1. Morning Mobility Routine (5–10 mins, Indoor)
- Chin Tucks (3×10 reps) → Improves cervical alignment.
- Cat-Cow Stretch (3×10 reps) → Spinal flexion/extension.
- Thoracic Rotations (3×10 reps/side) → Seated or on hands and knees.
- Diaphragmatic Breathing (5 deep breaths) → Rib cage expansion.
2. Posture Checks (Throughout the Day)
- Wall Angels (3×10 reps) → Shoulder/scapular mobility.
- Prone Lying (5–10 mins/day) → Prevents kyphosis.
3x/week (Strength & Flexibility)
Indoor Options:
- Core Stability: Planks (3×30 sec), Dead Bugs (3×10 reps/side).
- Back Extensors: Prone Superman (3×10 reps, hold 5 sec).
- Hip Mobility: Seated Forward Fold, Figure-4 Stretch (hold 30 sec/side).
Outdoor Options:
- Resistance Band Work: Attach to a park bench for rows/pull-aparts.
- Yoga/Pilates Outdoors: Focus on gentle twists & extensions.
3–5x/week (Cardio)
Indoor Options:
- Swimming (30 mins, warm pool preferred).
- Stationary Bike (20–30 mins, low resistance).
Outdoor Options:
- Walking (30 mins, brisk pace on even terrain).
- Cycling (20–30 mins, avoid hunched posture).
- Nordic Walking (with poles for upper-body engagement).
2x/week (Advanced Options – If Tolerated)
- Hydrotherapy (indoor pool: water walking, aqua jogging).
- HIIT (Modified): 30 sec march-in-place/step-ups + 30 sec rest (5 rounds).
Key Reminders
✅ Avoid: Prolonged sitting, high-impact jumps, heavy lifting.
✅ Modify During Flares: Reduce intensity; focus on gentle stretches/swimming.
✅ Outdoor Safety: Wear supportive shoes, avoid uneven trails during flares.
