# Mobility & Skill Practice

You'll gently wake up your joints and melt away tension from head to toe — leaving you feeling looser, lighter, and ready to move.

## Joint Circles

- 1 × 8 Neck Movement (Three-Plane) _(Slow, controlled circles in each direction)_
- 1 × 10 Arm Circle _(Big, smooth circles both ways)_
- 1 × 10 Elbow Circle
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle _(Each side)_

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe in on cow, out on cat)_
- 1 × 10 Torso Twist _(Each side)_
- 1 × 8 World's Greatest Stretch _(Each side — move slowly)_
- 1 × 10 Shoulder Warm-up - Resistance Band _(Keep tension light on the band)_
- 1 × 8 Shoulder Dislocate - Resistance Band _(Keep arms straight, move slowly)_
- 1 × 10 Squat (Dynamic Mobility) _(Sink deeper with each rep)_
- 1 × 8 Inchworm _(Keep legs as straight as comfortable)_

## Static Holds

- 1 × 35s Kneeling Hip Flexor Stretch _(Each side — feel the front hip open)_
- 1 × 35s Hamstring Stretch (Supine) _(Each side — flex foot toward you)_
- 1 × 35s Butterfly Stretch _(Gently press knees toward floor)_
- 1 × 35s Lying Crossover Stretch _(Each side — keep shoulders flat)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 35s Child's Pose Lat Stretch _(Walk hands forward to deepen)_
- 1 × 30s Side Bend _(Each side — reach tall before bending)_
- 1 × 60s Savasana _(Let your whole body relax into the floor)_