Full-Body Stretch

For rest days: stretch every major muscle group once.

1. 1

   Child's Pose45 sec

   Kneel and sit your hips back toward your heels.

   → Wider knees = more room

2. 2

   Doorway Chest Stretch40 sec per side

   Place your forearm on the door frame at shoulder height.

   → No tingling in the arm – adjust if so

3. 3

   Lat Stretch40 sec per side

   Grab a door frame, table or bar with one hand.

   → Exhale into the stretch

4. 4

   Half-Kneeling Hip Flexor Stretch40 sec per side

   Half-kneel with the back knee on a soft surface.

   → Avoid arching your lower back

5. 5

   Hamstring Stretch40 sec per side

   Put one heel on a low surface, leg straight.

   → Flat back, not rounded

6. 6

   Standing Quad Stretch40 sec per side

   Stand on one leg, holding a wall if needed.

   → Knees point down

7. 7

   Figure-Four Glute Stretch40 sec per side

   Lie on your back, knees bent, cross one ankle over the other knee.

   → Shoulders stay relaxed on the floor

8. 8

   Butterfly Stretch45 sec

   Sit tall with the soles of your feet together, knees falling out.

   → Don't force your knees down

9. 9

   Wall Calf Stretch40 sec per side

   Hands on a wall, step one leg far back.

   → Toes point forward

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.