Home Recovery Routine Without a Gym

Using a stick (like a broomstick, dowel, or PVC pipe) is a highly effective way to improve joint range of motion by providing leverage and stability. These exercises can help correct posture, release tension from sitting, and improve balance.
A home recovery routine is a structured series of low-intensity activities designed to help your body heal, reduce muscle soreness, and restore energy levels after intense physical exertion or illness.

0:00 Seated Twist
0:48 Shoulder Mobilization
1:33 Figure 8
2:19 Standing Twist
3:05 PVC Side Stretch
4:05 PVC External Rotation
5:07 Hip Hinge
5:51 Shoulder Rotation Over Head
6:38 Pulse Lunge Overhead Hands
7:23 Torso Twist
8:08 Shrug
8:54 Yoga Pose Figure 8
9:40 Stick Assisted Isometric
10:25 Fixed Stik Back Stretch