# Rest and Recover

You'll move gently through your whole body, easing out tightness and leaving your joints feeling loose and refreshed — no sweat required.

## Joint Circles

- 1 × 30s Neck Movement (Three-Plane) _(Slow, controlled circles in all three planes)_
- 1 × 30s Shoulder Shrug (Circular)
- 1 × 30s Arm Circle _(Full range, both directions)_
- 1 × 30s Wrist Circle
- 1 × 30s Hip Circle _(Big slow circles, both directions)_
- 1 × 30s Ankle Circle

## Dynamic Flow

- 1 × 10 Cat-Cow _(Inhale to arch, exhale to round)_
- 1 × 10 Torso Twist _(Keep hips square, rotate through T-spine)_
- 1 × 10 Side Bend _(Each side)_
- 1 × 30s Hip CARS _(Each side — slow controlled rotation)_
- 1 × 10 Leg Swing (Front & Side) _(Each side — keep standing leg soft)_
- 1 × 8 World's Greatest Stretch _(Each side — move slowly through each position)_
- 1 × 8 Inchworm _(Walk hands out slow and controlled)_

## Static Holds

- 1 × 40s Child's Pose Lat Stretch _(Breathe into your lats)_
- 1 × 40s Lunge Stretch (Kneeling) _(Each side — sink hips toward floor)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side — flex foot toward you)_
- 1 × 40s Half Pigeon _(Each side — square hips forward)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Each side — keep shoulder down)_
- 1 × 35s Chest Expansion Stretch (Elbows Back) _(Clasp hands behind, open chest wide)_
- 1 × 40s Reclined Twist _(Each side — let gravity do the work)_
- 1 × 40s Child's Pose _(Arms extended, breathe deeply)_