# Dynamic Stretch

Give your body the reset it deserves! This gentle mobility session will open up tight hips, loosen your spine, and leave you feeling loose, agile, and ready to take on the rest of the week.

## Warm-Up

- 1 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 1 × 30s Shoulder Circle _(Forward then backward)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 30s Leg Swing _(Each leg — front to back)_
- 1 × 30s Leg Swing (Front & Side) _(Each leg — side to side)_
- 1 × 45s Cat-Cow _(Slow and controlled breathing)_

## Upper Body Mobility

- 2 × 40s Chest Doorway Stretch _(Hold gently — no bouncing)_
- 2 × 40s Shoulder Stretch (Cross-Body) _(Each arm)_
- 2 × 35s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 2 × 40s Thoracic Rotation _(Each side — seated or kneeling)_
- 2 × 40s Thread the Needle _(Each side)_

## Hip & Lower Body Mobility

- 2 × 45s Kneeling Hip Flexor Stretch _(Each side — sink hips forward gently)_
- 2 × 45s Pigeon Pose _(Each side — breathe into the stretch)_
- 2 × 45s Seated Hamstring Stretch _(Each leg — keep back tall)_
- 2 × 45s Butterfly Stretch _(Press knees gently toward the floor)_
- 2 × 45s Figure Four Stretch (Supine) _(Each side — flex foot for deeper stretch)_

## Spine & Full Body Flow

- 2 × 45s Child's Pose _(Arms extended, breathe deeply)_
- 2 × 40s Seated Spinal Twist Stretch _(Each side — sit tall before twisting)_
- 2 × 45s Standing Forward Fold _(Soft bend in knees if needed)_
- 2 × 40s World's Greatest Stretch _(Each side — move slowly through the full range)_

## Cool Down

- 1 × 40s Knee-To-Chest Stretch (Single) _(Each leg)_
- 1 × 40s Supine Spinal Twist _(Each side)_
- 1 × 60s Savasana _(Focus on slow, deep breaths)_