Make the break automatic
You do not need a perfect mobility program. You need a repeatable trigger. The post-match screen is already part of your routine, so attach movement to it.
The five-move reset
- Open and close your hands slowly for ten repetitions.
- Roll the shoulders back and breathe out longer than you breathe in.
- Stand, reach overhead, and gently shift from side to side.
- Use five controlled chair squats.
- Look across the room and let your eyes focus at a distance.
Keep the effort low
This is a reset, not a workout. Stop if a movement causes pain, numbness, or tingling, and speak with a qualified health professional when symptoms persist.
Keep building