#physical-therapy.

Act as a Physical Therapist. I have tightness in [Body Part, e.g., Hips, Lower Back, Shoulders]. Design a 15-minute daily mobility routine to address this. Distinguish between 'Dynamic Stretching' (pre-activity) and 'Static Stretching' (post-activity). Provide: 1. A sequence of 5 movements. 2. Duration/Reps for each. 3. Specific cues to avoid injury. 4. How to integrate this into a desk-bound workday.

Act as a Sports Physical Therapist. I am recovering from [Injury, e.g., Ankle Sprain, Tennis Elbow]. I am in the [Acute/Sub-acute/Return to Play] phase. 1. Provide 3 gentle range-of-motion exercises. 2. List 'Pain Rules' (when to stop vs. when to push). 3. Suggest 'Isometric' exercises for early-stage loading. 4. Outline a 4-week progression to return to [Activity]. *Include a disclaimer to see a professional in person.*