DERMAFIT 14-DAY MOBILITY ROUTINE

Move Better. Feel Lighter. Stay Consistent.

You don’t need more time.
You need a better daily rhythm.

This 14-day routine is designed to help you:

• Support how your body moves every day
• Reduce feelings of tightness and heaviness
• Build a simple, repeatable mobility habit

Just 3–5 minutes a day

How to Use

• Takes 3–5 minutes per day
• Apply DermaFIT to target areas (legs, calves, knees, hips, shoulders)
• Do the listed movements slowly — no pain, no rushing
• Best time: morning (activate) or night (recover)

Week 1 – Wake Up Your Body (Build the Habit)

Day 1 – Reset & Release
Apply DermaFIT to calves + thighs
✔ 10 slow calf raises
✔ 30-second ankle circles each side

Day 2 – Hip Unlock
Apply to hip area
✔ 8 gentle hip openers per side
✔ 20-second hip stretch hold

Day 3 – Shoulder Freedom
Apply to shoulders
✔ 10 shoulder rolls forward/back
✔ 20-second arm cross-body stretch

Day 4 – Core Activation
Apply to lower back
✔ 10 slow pelvic tilts
✔ 15-second standing side stretch each side

Day 5 – Lower-Body Mobility
Apply to knees + quads
✔ 8 assisted squats
✔ 20-second quad stretch each leg

Day 6 – Posture Reset
Apply to neck + shoulders
✔ 10 chin tucks
✔ 30-second chest-opening stretch

Day 7 – Recovery Day
✔ Apply DermaFIT to tight areas
✔ 1 minute deep breathing
✔ Optional gentle walk

Week 2 – Support Strength & Range of Motion

Day 8 – Ankle + Foot Care
Apply to calves + ankles
✔ 10 heel lifts
✔ 10 toe raises

Day 9 – Hip & Glute Activation
Apply to hips + glutes
✔ 10 glute squeezes
✔ 10 slow hip circles

Day 10 – Upper-Body Mobility
Apply to shoulders
✔ 10 arm swings
✔ 15-second overhead reach

Day 11 – Core Stability
Apply to lower back + sides
✔ 20-second standing balance each leg
✔ 10 slow torso twists

Day 12 – Leg Support
Apply to hamstrings + calves
✔ 10 standing leg swings
✔ 20-second hamstring stretch

Day 13 – Full Body Flow
Apply to any tight area
✔ 3 minutes light movement (walk/stretch)

Day 14 – Reflection + Recovery
✔ Apply DermaFIT
✔ Focus on the tightest area
✔ 2 minutes slow breathing
✔ Notice: easier movement? less tension?

Tips for Best Results

• Consistency beats intensity — do a little every day
• Drink water after application to support circulation
• Use morning for activation, evening for recovery
• Adjust pressure — no pain, just gentle release