Gentle movement may support daily comfort, especially when done consistently in a safe environment. Simple routines are often used to keep the body active and balanced. These exercises suit different levels and can be adjusted to match individual pace and necessities. Many of these are commonly recommended by the best physiotherapist in Dubai.

Neck stretches

Neck tension is common, especially after long hours at a desk or screen. A basic neck stretch involves gently tilting your head to one side, bringing your ear toward your shoulder. Hold for about 10 seconds, and then repeat on the other side. This stretch may ease stiffness and improve movement in the neck area.

Shoulder rolls

Shoulder rolls are simple and may relax the upper body. Sit or stand upright and roll your shoulders forward in a circular motion five times, then reverse and roll them backwards. This exercise may loosen tight muscles and support better posture over time.

Ankle circles

To promote ankle movement and comfort, try ankle circles. Sit on a chair and lift one foot slightly off the ground. Slowly move your foot in a circle, five times in each direction. Repeat with the other foot. This movement may support ankle flexibility and balance, especially if you spend a lot of time seated.

Heel raises

Heel raises may add gentle strength to the lower legs. Stand behind a chair and hold the backrest for balance. Raise your heels slowly; standing on your toes, then lower them back down. Repeat this motion 10 times. This movement may help with stability and control in the legs and feet.

Wall slides

Wall slides may be helpful for shoulder and arm movement. Stand with your back against a wall and your arms bent at the sides, with elbows touching the wall. Slowly slide your arms upward while keeping your back and arms in contact with the wall, and then bring them back down. Repeat 5–10 times at a steady pace.

Seated marching

This movement is done while sitting in a firm chair. Lift one knee toward your chest, lower it, and then repeat with the other leg. Continue alternating legs for 30 seconds. This exercise may keep the hips and thighs moving, especially for those who prefer seated activities.