(~20min)
- Neck Stretch (1 minute):
- Sit or stand tall with your shoulders relaxed.
- Tilt your head to the right, bringing your right ear toward your right shoulder. Hold for 15 seconds.
- Repeat on the left side.
- Slowly roll your head forward, chin to chest, and hold for 15 seconds.
- Roll your head back, looking up toward the ceiling, and hold for 15 seconds.
2. Shoulder and Chest Stretch (2 minutes):
- Stand tall with your feet shoulder-width apart.
- Reach your right arm across your chest, parallel to the ground, and use your left hand to gently pull your right arm closer to your body. Hold for 30 seconds.
- Repeat on the left side.
- Interlace your fingers behind your back, straighten your arms, and lift your chest, squeezing your shoulder blades together. Hold for 30 seconds.
3. Standing Side Stretch (2 minutes):
- Stand with your feet shoulder-width apart and arms relaxed by your sides.
- Raise your right arm overhead and lean to the left, feeling a stretch along the right side of your body. Hold for 30 seconds.
- Repeat on the other side.
4. Standing Quadriceps Stretch (2 minutes):
- Stand tall and shift your weight to your right leg.
- Bend your left knee and reach back with your left hand to grasp your left foot or ankle. Gently pull your foot toward your glutes, feeling a stretch in the front of your thigh. Hold for 30 seconds.
- Repeat on the other side.
5. Forward Fold (2 minutes):
- Stand tall with your feet hip-width apart.
- Hinge forward at the hips, allowing your upper body to hang down toward the floor. Bend your knees if needed.
- Let your arms dangle or reach for your elbows, and feel the stretch in your hamstrings and lower back. Hold for 1 minute.
6. Butterfly Stretch (2 minutes):
- Sit on the floor with the soles of your feet together, allowing your knees to fall out to the sides.
- Hold onto your ankles or feet, and gently press your knees toward the floor, feeling the stretch in your inner thighs and groin. Hold for 1 minute.
7. Seated Forward Fold (2 minutes):
- Sit on the floor with your legs extended in front of you.
- Slowly hinge forward from your hips, reaching your hands toward your feet or shins.
- Focus on keeping your back straight and your chest open, feeling the stretch in your hamstrings and lower back. Hold for 1 minute.
8. Spinal Twist (2 minutes):
- Sit tall with your legs extended in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Twist your torso to the right, placing your left elbow on the outside of your right knee. Gently deepen the twist, looking over your right shoulder. Hold for 1 minute.
- Repeat on the other side.
9. Child's Pose (2 minutes):
- Kneel on the floor with your knees wide apart and big toes touching.
- Lower your torso between your thighs, extending your arms in front of you and resting your forehead on the ground or a pillow.
- Relax and breathe deeply, feeling the stretch in your hips, lower back, and shoulders. Hold for 2 minutes.
