An easy recovery-focused session for shoulders, trunk, calves and the backs of the legs. Move only through a comfortable range—stretching should never feel sharp or painful.
Use a sturdy chair or counter as needed. Move slowly, breathe normally and avoid bouncing. A mild stretch is enough.
Sit or stand tall. Gently roll your shoulders up, back and down in a smooth circle. Keep your jaw relaxed.
Sit tall near the front of a sturdy chair with feet flat. Turn your chest gently to one side, return to center, then repeat on the other side.
Stand facing a wall or sturdy chair. Step one foot back, keep that heel down, and gently bend the front knee until you feel a mild calf stretch.
Sit near the front of a sturdy chair. Extend one leg with the heel on the floor. Keep your back long and hinge forward slightly from the hips.
Take a few relaxed breaths and notice how your body feels. Mobility improves through regular, gentle practice rather than forcing a deeper stretch.