Description
Does everything hurt today? If your back, hips, shoulders, knees, or other joints are sore and even your normal exercises feel like too much, this gentle 10-minute workout is for you.
I’m a physical therapist, and I have days when multiple injuries flare up at once, too. On those days, I don’t always need a challenging workout. Sometimes I just need a few comfortable movements to help me keep moving without pushing through pain.
Follow along with me through this gentle, mostly seated routine designed for difficult pain days.
We’ll explore:
✔️ Gentle back and hip mobility
✔️ Easy leg and ankle movements
✔️ Comfortable shoulder and arm movement
✔️ Relaxed breathing and movement at your own pace
✔️ Options to make each movement easier
No weights, no floor exercises, and no need to stand for long periods.
You can do the whole routine, choose just a few movements, or stop and rest whenever you need to.
Remember: Pain can have many different causes. This routine is not appropriate for every injury or pain flare. Avoid movements that worsen your symptoms, and seek medical evaluation for new, severe, unexplained, or rapidly worsening pain.
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