Shoulder Blade Squeeze: Stand with your feet shoulder-width apart and your arms down at your sides. Squeeze your shoulder blades together and hold for 5-10 seconds. Repeat 10 times.
Upper Trapezius Stretch: Stand with your feet shoulder-width apart and your arms down at your sides. Tilt your right ear to your right shoulder and hold for 15-30 seconds. Repeat on the left side.
Neck Retractions: Stand with your feet shoulder-width apart and your arms down at your sides. Tilt your chin down towards your chest, then bring it back to neutral. Repeat 10 times.
Chest Stretch: Stand in a doorway with your arms spread wide and your hands resting on the doorframe. Step forward with one foot and hold for 15-30 seconds. Repeat on the other side.
Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back, then round it. Repeat 10 times.
Child’s Pose: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Lower your hips back towards your heels and stretch your arms out in front of you. Hold for 15-30 seconds.
Downward-Facing Dog: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Lift your hips up towards the ceiling, straightening your arms and legs. Hold for 15-30 seconds.
Seated Spinal Twist: Sit on the floor with your legs crossed. Place your right hand behind you and your left hand on your right knee. Twist your torso to the right, holding for 15-30 seconds. Repeat on the other side.
Hamstring Stretch: Stand with your feet shoulder-width apart and your hands on your hips. Bend forward at the waist, reaching towards your toes. Hold for 15-30 seconds.
Quad Stretch: Stand with your feet hip-width apart and your hands on your hips. Bend your right knee and bring your heel towards your butt, holding onto your ankle with your right hand. Hold for 15-30 seconds. Repeat on the other side.
Inner Thigh Stretch: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press down on your knees with your elbows, holding for 15-30 seconds.
Hip Flexor Stretch: Kneel on the floor with your left foot forward and your right knee behind you. Shift your weight forward onto your left foot, holding for 15-30 seconds. Repeat on the other side.
Adductor Stretch: Stand with your feet wider than shoulder-width apart and your hands on your hips. Bend your left knee and shift your weight to your left foot, holding for 15-30 seconds. Repeat on the other side.
Calf Stretch: Stand with your feet hip-width apart and your hands on your hips. Step forward with your right foot, bending your right knee and keeping your left leg straight. Hold for 15-30 seconds. Repeat on the other side.
Lower Back Stretch: Lie on your back with your knees bent and your feet flat on the floor. Bring your right knee to your chest and hold for 15-30 seconds. Repeat on the other side.
Hip Stretch: Lie on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left knee, then bring both knees towards your chest. Hold
