Simplest
Stand with feet shoulder width.

Spin left & right from your hips.

Overhead (for shoulders, neck & back)

Stand with your feet shoulder-width apart, knees & hips relaxed. Interlace your fingers & extend your arms above your head, palms up. Take 10 slow, deep breaths, elongating the stretch on each exhale. Relax, & repeat once more.

Torso stretch (for lower back)

Stand with your feet shoulder-width apart, knees bent. With your hands at the small of your back, angle your pelvis forward while pointing your tailbone backward slightly; feel the stretch in your lower back. Pull your shoulders back. Hold for 10 deep breaths; repeat once more.

Cat & Cow stretch

Get down on your hands and knees with your hands directly under your shoulders, your back flat, & your toes pointed behind you. Tighten your abdominal muscles, arch your back, & drop your head down so you’re looking at your stomach. Hold for 10 seconds, breathing deeply. Now lower your back until it’s swayed, simultaneously raising your head. Hold for 10 seconds, & then return to the starting position. Repeat 4 times.

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Cat Cow Stretch	Start on all fours with wrists under shoulders and knees under hips Inhale as you drop your belly, lift your gaze and tailbone (Cow) Exhale as you round your spine upward, tucking your chin to chest (Cat) Move slowly between these positions for 1-2 minutes
Child’s Pose	Kneel on floor with big toes touching and knees wide Sit back on your heels and fold forward Rest forehead on floor and extend arms forward or alongside body Hold for 30 seconds to 2 minutes while breathing deeply
Hip Flexor Stretch	Begin in a lunge position with right foot forward Lower left knee to floor and keep right knee over ankle Gently press hips forward until you feel stretch in front of left hip Hold for 30 seconds and switch sides
Quad Stretch	Stand holding a wall or chair for balance Bend left knee and grasp left ankle with left hand Gently pull heel toward glute while keeping knees aligned Hold for 30 seconds and repeat on opposite side
Low Back Stretch	Lie on back with knees bent and feet flat on floor Bring both knees toward chest and clasp hands around them Gently pull knees closer to chest until stretch is felt in lower back Rock gently side to side to massage lower back
Figure 4 Stretch	Lie on back with knees bent and feet flat Cross right ankle over left knee, keeping right foot flexed Reach through legs to clasp hands behind left thigh Gently pull left knee toward chest until stretch is felt in right hip Hold for 30 seconds to 2 minutes before switching sides
Hamstring Stretch	Sit on floor with right leg extended and left leg bent with foot near inner thigh Inhale to lengthen spine, then exhale and hinge forward from hips Reach toward right foot without rounding back excessively Hold for 30 seconds and repeat on opposite side
Chest Stretch	Stand or sit with spine straight Clasp hands behind back with palms facing each other Gently straighten arms and lift them away from body Open chest by squeezing shoulder blades together
Neck Stretch	Sit or stand with straight posture Gently tilt right ear toward right shoulder Place right hand on head to add gentle pressure Hold for 15-20 seconds and repeat on left side
Levator Scap Stretch	Sit on chair and grasp seat with right hand Tilt head forward and to the left, aiming chin toward chest Place left hand on head to gently deepen stretch Hold for 20-30 seconds and switch sides
Spinal Twist	Lie on back with arms extended in T-position Bend right knee and cross it over left side of body Keep both shoulders grounded while looking right Hold for 30 seconds and repeat on opposite side
Cobra Stretch	Lie face down with palms under shoulders Press through hands to lift chest while keeping hips grounded Keep elbows slightly bent and shoulder blades drawn back Hold for 15-30 seconds while breathing deeply
Seated Forward Bend	Sit with legs extended straight in front Inhale to lengthen spine, exhale to hinge forward from hips Reach for feet or shins without rounding back excessively Hold for 30 seconds while maintaining deep breathing
Calf Stretch	Stand facing wall with hands at eye level Step right foot back, keeping knee straight and heel down Bend left knee until stretch is felt in right calf Hold for 30 seconds and repeat on opposite side
Standing Side Bend	Stand with feet hip-width apart and arms overhead Clasp hands together with index fingers pointed upward Gently bend to the right side, keeping both sides elongated Hold for 15-20 seconds and repeat on left side
Shoulder Stretch	Bring right arm across chest at shoulder height Use left hand to gently press right arm toward body Keep shoulder relaxed and down away from ear Hold for 20 seconds and repeat on opposite side
Standing Quad Stretch	Stand holding a wall or chair for support Bend right knee and grasp right ankle with right hand Gently pull heel toward glute while keeping knees together Hold for 30 seconds and repeat on opposite side
Back Extension Stretch	Lie face down with palms flat near shoulders Press through hands to straighten arms and lift chest Keep hips grounded and gaze forward or slightly upward Hold for 15-20 seconds while breathing deeply
Seated Neck Stretch	Sit tall with straight spine and relaxed shoulders Gently tilt right ear toward right shoulder Optional: place right hand on head for gentle pressure Hold for 15-20 seconds and repeat on opposite side
Hip Opener Stretch	Sit on floor with soles of feet together Allow knees to fall outward toward floor Gently press down on thighs for deeper stretch Hold for 30-60 seconds while breathing deeply
Seated Figure Four Stretch	Sit on chair with knees bent and feet flat Cross right ankle over left knee, keeping foot flexed Maintain straight back and gently lean forward Hold for seconds and repeat on opposite side
Butterfly Stretch	Sit on floor with soles of feet together Hold feet with hands and sit tall to lengthen spine Gently flap knees up and down like butterfly wings For deeper stretch, gently lean forward while keeping back straight
Standing Hamstring Stretch	Stand with right foot extended forward, heel on floor Bend left knee slightly and hinge forward at hips Keep back straight until stretch is felt in back of right thigh Hold for 30 seconds and repeat on opposite side
Standing Calf Stretch	Stand facing wall with hands at eye level Step right foot back, keeping leg straight and heel down Bend left knee until stretch is felt in right calf Hold for 30 seconds and repeat on opposite side
Arm Circles	Stand with feet shoulder-width apart Extend arms out to sides at shoulder height Make small circles forward for 15 seconds Reverse direction and circle backward for 15 seconds
Chest Opener Stretch	Stand with feet hip-width apart Clasp hands behind back with palms facing each other Straighten arms and lift them away from body Open chest by squeezing shoulder blades together
Seated Twist	Sit on floor with legs extended straight B right knee and place foot outside left knee Twist torso to right, placing left elbow outside right knee Hold for
Supine Side Stretch	Lie on back with arms extended out to sides Bend knees and let them fall to right side Keep both shoulders grounded while looking left Hold for 30 seconds and repeat on opposite side
Supine Hip Opener	Lie back with knees bent and feet flat Cross right ankle over left thigh Reach through legs to clasp hands behind left thigh Gently pull toward chest until stretch is felt in right hip
Shoulder Rolls	Stand or sit with straight spine Lift shoulders up toward ears Roll them backward in circular motion Repeat 10 times then reverse direction
Standing Figure 4	Stand with feet hip-width apart Cross right ankle over left knee Slowly bend left knee and lower hips as if sitting Hold for 30 seconds and repeat on opposite side
Standing Twist	Stand with feet hip-width apart Extend arms out to sides at shoulder height Twist torso to right, then to left in controlled motion Continue alternating for 30-60 seconds
Standing Shoulder Opener	Stand with feet hip-width apart Clasp hands behind back with palms facing each other Straighten arms and lift them away from body Open chest by squeezing shoulder blades together
Forward Fold	Stand with feet hip-width apart Hinge forward at hips, keeping knees slightly bent Allow upper body to hang loosely toward floor Hold for 30 seconds while breathing deeply
Clock Reach Stretch	Stand with feet hip-width apart Reach right arm overhead and lean to left Imagine reaching toward different clock positions Repeat on opposite side
Seated Side Bend	Sit cross-legged on floor Place right hand on floor beside hip Reach left arm overhead and lean to right Hold for 15-20 seconds and repeat on opposite side
Supine Twist	Lie on back with arms extended out sides Bend knees and let them fall to right side Keep both shoulders grounded while looking left Hold for 30 seconds and repeat on opposite side
Heel Drops	Stand on step with heels hanging off edge Hold onto rail or wall for balance Slowly lower heels down below step level Raise back up to starting position and repeat
Standing Hip Circles	Stand with hands on hips Make large circles with hips in clockwise direction Complete 10 circles then reverse direction Keep upper body relatively still during movement
Standing Windmill	Stand with feet wider than shoulder-width Reach right hand toward left foot while raising left arm Keep legs as straight as flexibility allows Alterniate sides in fluid motion
Standing Toe Touch	Stand with feet hip-width apart Hinge forward at hips, keeping knees slightly bent Reach hands toward toes or floor Hold for 30 seconds while breathing deeply
Standing Hip Opener	Stand holding wall or chair for support Lift right knee up toward chest Open right knee out to side while keeping torso upright Return to start and repeat on opposite side
Standing Groin Stretch	Stand with feet wide apart Bend right knee while keeping left leg straight Shift weight to right side until stretch is felt in left inner thigh Hold for 30 seconds and repeat on opposite side

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Exercise Video	Instructions
Basic Stretches (20)
Neck Tilts	Gently tilt your head toward each shoulder, holding for 15 seconds on each side. Repeat 3 times.
Shoulder Rolls	Slowly roll your shoulders backward in a circular motion 10 times, then forward 10 times.
Arm Cross Stretch	Extend one arm across your chest and use the other arm to gently pull it closer. Hold for 20 seconds each side.
Triceps Stretch	Raise one arm overhead, bend elbow, and use opposite hand to gently push elbow further. Hold 20 seconds each side.
Standing Side Bend	Stand with feet shoulder-width apart, raise one arm overhead and lean to the opposite side. Hold 15 seconds each side.
Forward Fold	Stand with feet hip-width apart, slowly bend forward from hips. Let head and arms hang heavy. Hold 30 seconds.
Quad Stretch	Stand holding onto support, bend one knee and grasp ankle to gently pull heel toward glutes. Hold 20 seconds each side.
Hamstring Stretch	Sit on floor with one leg extended, other bent with foot against inner thigh. Reach toward toes of extended leg. Hold 30 seconds each side.
Calf Stretch	Stand facing wall, place hands on wall. Step one foot back, keeping heel on floor and knee straight. Hold 20 seconds each side.
Hip Circles	Stand with hands on hips, make circles with your hips clockwise 10 times, then counterclockwise 10 times.
Cat-Cow Stretch	On hands and knees, alternate between arching your back upward (cat) and dipping it downward (cow). Repeat 10 times.
Child’s Pose	Kneel on floor, sit back on heels, then fold forward to rest forehead on floor with arms extended. Hold 30 seconds.
Seated Twist	Sit with legs extended, cross one foot over opposite knee, twist toward bent knee. Hold 20 seconds each side.
Butterfly Stretch	Sit with soles of feet together, knees bent out to sides. Gently press knees downward. Hold 30 seconds.
Figure Four Stretch	Lie on back, cross one ankle over opposite knee, gently pull thigh toward chest. Hold 30 seconds each side.
Knee to Chest	Lie on back, pull one knee toward chest while keeping other leg straight. Hold 20 seconds each side.
Lunge Stretch	Step one foot forward into lunge position, keep back leg straight and heel down. Hold 20 seconds each side.
Wrist Stretch	Extend arm with palm up, use other hand to gently pull fingers downward. Repeat with palm facing down. Hold 15 seconds each.
Ankle Circles	Sit or stand, lift one foot and circle ankle clockwise 10 times, then counterclockwise 10 times. Repeat with other ankle.
Full Body Stretch	Lie on back, extend arms overhead and point toes, stretching through entire body. Hold for 15 seconds, relax and repeat 3 times.
Forms of Exercise (20)
Brisk Walking	Walk at a pace that raises your heart rate. Maintain good posture and swing arms naturally. Aim for 30 minutes.
Cycling	Ride a bicycle outdoors or use stationary bike. Maintain steady pace for at least 20-30 minutes.
Yoga Flow	Perform a series of yoga poses focusing on breath and movement. Sun salutations are a good beginner sequence.
Bodyweight Circuit	Perform 3 rounds of: 10 push-ups, 15 bodyweight squats, 20 walking lunges (10 per side), 30-second plank.
Swimming	Swim laps using your preferred stroke for 20-30 minutes. Focus on consistent breathing and form.
Jump Rope	Jump rope for 1 minute, rest 30 seconds. Repeat 10-15 times. Modify intensity by adjusting speed.
Dance Workout	Follow a dance routine for 20-30 minutes. Focus on having fun while moving to the music.
Tai Chi	Practice slow, flowing movements with focused breathing for 20-30 minutes. Good for balance and relaxation.
Hiking	Walk on natural trails with varied terrain for 45-60 minutes. Wear appropriate footwear and bring water.
Interval Running	Alternate between 1 minute of running and 2 minutes of walking. Repeat 8-10 times.
Pilates	Focus on core strength with exercises like hundreds, leg circles, and rolling like a ball. 20-30 minute session.
Basketball	Shoot baskets, practice dribbling, or play a casual game for 30-45 minutes.
Resistance Band Workout	Perform exercises like band rows, chest presses, squats, and glute bridges. 3 sets of 12-15 reps each.
Frisbee	Play catch with a frisbee or join a casual game of ultimate frisbee for 30-45 minutes.
Stair Climbing	Climb stairs for 10-15 minutes continuously. Use actual stairs or a stair climber machine.
Kayaking/Canoeing	Paddle for 45-60 minutes. Focus on using core muscles and maintaining steady rhythm.
Martial Arts Basics	Practice basic stances, punches, and kicks. Shadow box or follow along with instructional video for 30 minutes.
Rock Climbing	Indoor or outdoor climbing for 60 minutes. Focus on technique and use proper safety equipment.
Rowing	Use rowing machine with proper form: drive with legs, then lean back, then pull arms. 20-30 minutes continuous.
Circuit Training	Combine cardio and strength exercises: jump squats (45 sec), push-ups (45 sec), mountain climbers (45 sec), rest (30 sec). Repeat 5 times.