1. Dynamic Stretching Flow (5 Minutes)
What it does: Opens up joints, activates muscles, and improves circulation.
How to do it:
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Start with shoulder rolls (10 reps each direction).
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Arm swings forward and backward.
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Hip circles and torso twists.
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Finish with leg swings and ankle circles.
Why it feels great: It gently wakes up your body and gets your blood flowing without intense exertion.
2. Cat-Cow Pose (1-2 Minutes)
What it does: Eases back tension and improves spinal flexibility.
How to do it:
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Get on all fours.
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Inhale, arch your back (Cow).
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Exhale, round your back (Cat).
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Move slowly with your breath for about a minute.
Why it feels great: It relieves stiffness in the spine and neck, especially after sitting long hours.
3. Standing Forward Fold (1 Minute)
What it does: Stretches your hamstrings, calves, and spine.
How to do it:
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Stand tall, then hinge at your hips and let your upper body hang.
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Bend your knees slightly if needed.
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Let your head, neck, and shoulders relax fully.
Why it feels great: It reduces anxiety, decompresses your spine, and gives your nervous system a moment of calm.
4. Glute Bridge (2 Sets of 10-15 Reps)
What it does: Strengthens your glutes and core while stretching your hip flexors.
How to do it:
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Lie on your back, knees bent, feet flat.
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Press through your heels and lift your hips.
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Squeeze at the top, then lower down slowly.
Why it feels great: Helps counteract the effects of sitting and promotes better posture.
5. Gentle Twist (Seated or Lying Down, 1 Minute per Side)
What it does: Loosens up the spine and improves digestion.
How to do it:
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Seated: Cross one leg over the other and twist gently toward the top knee.
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Lying: Draw one knee across your body and turn your head in the opposite direction.
Why it feels great: Releases built-up tension in the back and brings a sense of balance.
Bonus Tip:
Pair these movements with slow, deep breathing (inhale for 4, exhale for 6) to maximize the calming and energizing effects.
