1. Start with Neck Stretches:
Gently tilt your head side to side to release tension in your neck.
Timing: 30 seconds each side
Reps: 2 sets2. Shoulder Rolls:
Roll your shoulders forward and backward to loosen up any stiffness.
Timing: 30 seconds (15 seconds forward, 15 seconds backward)
Reps: 2 sets3. Reach for the Sky:
Stand tall and stretch your arms upward, feeling the stretch along your sides.
Timing: 30 seconds
Reps: 2 sets4. Forward Bend Stretch:
Slowly bend forward, reaching for your toes, to stretch your hamstrings and lower back.
Timing: 30 seconds
Reps: 2 sets
5. Cat-Cow Stretch:
On all fours, alternate arching and rounding your back to stretch your spine.
Timing: 1 minute
Reps: 2 sets (30 seconds each)6. Hip Flexor Stretch:
Step one foot forward into a lunge and stretch your hip flexors for a deeper stretch.
Timing: 30 seconds each leg
Reps: 2 sets7. Seated Hamstring Stretch:
Sit on the floor, stretch one leg out, and gently lean forward to stretch your hamstring.
Timing: 30 seconds each leg
Reps: 2 sets8. Child’s Pose:
Sit back on your heels and stretch your arms forward, relaxing your body and calming your mind.
Timing: 30 seconds
Reps: 2 set
