Daily movement loop · joints · walks · desk breaks · recovery

Loop check

Hub

Loop station index

Follow the circle or jump to any station. Most readers complete stations 1–4 on workdays and add strength (3, 6) twice weekly.

  1. 1
    Morning joint loosenFive-minute prep
  2. 2
    Daily walk loopsRepeatable routes
  3. 3
    Squat & hinge safetyLoad patterns
  4. 4
    Desk spine breaksHourly resets
  5. 5
    Neck & shoulder easeUpper chain
  6. 6
    Light core stabilitySupport without crunches
  7. 7
    Flexibility vs strengthBalance both
  8. 8
    Rest & recovery daysLoop completion
  9. +
    Soreness awarenessAdjust load wisely
  10. ✓
    Weekly loop checklistReflection
  11. MD
    PT & clinic prepVisit notes

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