The Daily Ten

Ten minutes. Most days. Start today. Most people with everyday pain rest - and within two weeks the muscle is weaker and the joint stiffer. The Daily Ten breaks that loop in three blocks: Oil (four minutes of movement), Steel (four minutes of strength) and Settle (two minutes of breathing). No gym, no equipment beyond a chair and a wall. Includes the red-flag safety check, the traffic-light and 24-hour rules, and a flare-up plan.