NaatiBru Mobility – Muscle Recovery, Strength & Metabolism (30 Days)

Why This Program

Muscle recovery and strength are the foundation of metabolism, joint health, and healthy ageing.
This program combines structured mobility, strength activation, and recovery routines to create sustainable results—without gym workouts or high impact exercises.

Who Is This Program For

✔ Adults 30+
✔ Adults 40+ & seniors
✔ Diabetes / Fatty Liver / Weight gain
✔ Joint pain, stiffness, long sitting lifestyle
✔ Beginners with low fitness confidence

Program Structure (30 Days)

Daily Time Commitment

20–25 minutes per day
• Home-based
• No equipment required
• Joint-safe & beginner-friendly

Module 1: Muscle Recovery (Days 1–10)

Focus: Reduce stiffness, improve circulation, activate weak muscles
Includes:

• Gentle joint mobility

• Ankle–calf–soleus activation

• Hip & lower-back release

• Breathing-assisted movements

Module 2: Muscle Strength (Days 11–20)

Focus: Build foundational strength for joints
Includes:

• Chair squats

• Wall / supported planks

• Glute bridges

• Standing balance holds

Module 3: Metabolism Boost (Days 21–30)

Focus: Improve insulin sensitivity & energy
Includes:

• Post-meal mobility routines

• Large muscle group activation

• Rhythm-based movements

• Recovery breathing

Bonus Daily Add-ons

✔ 3–5 min breathing for recovery
✔ Post-meal micro-mobility
✔ Gentle stretches for better sleep

Benefits by Day 30

✔ Reduced joint pain & stiffness
✔ Stronger legs & core
✔ Better posture & balance
✔ Improved sugar control
✔ Higher daily energy
✔ Better digestion & sleep

NaatiBru Guidance

This program works best when combined with:

• Protein & fiber-rich nutrition

• Regular meal timing

• Daily consistency (not intensity)

Nutrition builds muscles.
Mobility activates them.
Consistency transforms health.

Program Format

✔ Guided by NaatiBru
✔ Simple daily instructions
✔ Suitable for men & women
✔ Beginner-friendly