4. Seated Hip Flexor Stretch
- How: Sit on edge, slide one foot back into a half‑kneeling position—tuck pelvis under to feel front‑hip stretch.
- Hold: 20–30 seconds per side
- Benefit: Counteracts hours of sitting and supports walking gait.
5. Standing Hamstring Lean
- How: Place heel on a low stool or step, keep spine long and hinge forward from hips.
- Hold: 20 seconds per side
- Benefit: Maintains stride length and knee comfort.
6. Ankle Dorsiflexion Stretch
- How: Stand facing a wall, toes a few inches from wall, bend knee to touch wall without raising heel.
- Reps: 10 per side
- Benefit: Enhances balance and reduces tripping risk.
7. Seated Figure‑4 Glute Stretch
- How: Sit, cross right ankle over left knee, lean forward to feel stretch in right glute.
- Hold: 20 seconds per side
- Benefit: Relieves lower‑back tension and supports hip health.
8. Wall‑Supported Calf Stretch
- How: Stand facing wall, step one leg back and press heel down, keeping back leg straight.
- Hold: 20–30 seconds per side
- Benefit: Prevents Achilles tightness and improves walking comfort.