# Dynamic Hip Mobility

Give your body the recovery it deserves with this gentle head-to-toe stretch session. You'll open up tight hips and hamstrings, ease tension from your previous workouts, and finish feeling loose, refreshed, and ready for what's next.

## Warm-Up

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 40s Hip Circle
- 1 × 45s Cat-Cow
- 1 × 45s Child's Pose

## Hip & Glute Stretches

- 2 × 45s Lunge Stretch (Kneeling)
- 2 × 50s Pigeon Pose
- 2 × 45s Figure Four Stretch (Supine)
- 2 × 40s Seated Hip External Rotation Stretch

## Hamstring & Lower Back Stretches

- 2 × 45s Hamstring Stretch (Supine Single-Leg)
- 2 × 50s Seated Forward Fold
- 2 × 40s Toe Touch Stretch
- 2 × 40s Supine Knee Hug

## Upper Body & Spine Stretches

- 2 × 40s Chest Doorway Stretch
- 2 × 35s Shoulder Stretch (Cross-Body)
- 2 × 40s Seated Spinal Twist Stretch
- 2 × 40s Thread the Needle

## Cool Down

- 1 × 60s Legs Up The Wall Pose
- 1 × 50s Supine Spinal Twist
- 1 × 60s Savasana