Palmar Fascia / Palm Stretch
- Starting position: Sit or stand comfortably, arm extended, palm facing up. Elbow lightly supported.
- Movement: With other hand, gently press fingers back until you feel a stretch in the palm. Straighten elbow, hold briefly, release, then switch if needed.
- Duration: 15–30 seconds per side, 2–3 rounds.
- Notes: Breathe calmly, avoid painful pressure. Adjust intensity to stay comfortable.
- Target: Releases tension in palmar fascia, improves finger and palm mobility.
Neck and Shoulder Release (1–2 minutes)
- Shoulder shrugs: Lift shoulders to ears, hold 3–5 seconds, drop. 5–8 reps.
- Scapular squeeze: Back straight, squeeze shoulder blades together, hold 5 seconds. 10–12 reps.
- Chest and Upper Body Stretch (1–2 minutes)
- Doorway stretch: Stand in doorway, arm at 90° against frame, gently rotate body forward until chest stretches. 20–30 seconds per side.
- Desk chest opener: Clasp hands behind back, open chest forward, keep head neutral. 20–30 seconds.
Back and Core Stability (1–2 minutes)
- Standing torso rotation: Feet shoulder-width, slowly rotate upper body right, look over shoulder, 10–15 seconds. Switch sides. 2 rounds.
- Wall squat: Back against wall, feet ~30 cm forward, slowly lower into light squat, hold 15–20 seconds. 2 rounds.
Neck Release (30–60 seconds)
- Lateral neck stretch: Gently tilt head toward shoulder, hold 10–15 seconds per side. 2 rounds per side.
- Neck relief: Slowly tilt head forward and back, small movements only.
Eye and Body Balance (1 minute)
- 20-20-20 rule: Every 20 minutes, look at something 20 meters away for 20 seconds, relax head.
- Overhead shoulder stretch: Reach arms up, lean slightly to side, look up. Hold 15–20 seconds.
Quick Mobility Routine Before Meetings (3–5 minutes)
- Arm circles forward/backward: 15 seconds per direction.
- Seated thoracic rotation: Hands behind head, gently rotate upper body right/left, 5–6 reps per side.
- Seated bicycle: Lift feet slightly, pedal-like movements 30–45 seconds.
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