Cat-Cow Stretch
On hands and knees, slowly alternate between arching your back upward and dropping your belly while lifting your chest, moving smoothly through the spine.
Stretches
Mobility & flexibility routine
Downward Dog
From hands and feet on the floor, lift your hips high to form an inverted "V," pressing your hands into the ground while lengthening your spine and legs.
World's Greatest Stretch
Step one foot forward into a deep lunge, place both hands on the floor, then rotate your torso and reach one arm toward the ceiling.
Deep Squat Hold
Stand with feet shoulder-width apart, sink into the deepest squat you can maintain while keeping your chest tall and gently pushing your knees outward.
Hip Flexor Stretch
Step one foot forward into a lunge position and gently push your hips forward while keeping your torso upright to stretch the rear hip.
90/90 Hip Stretch
Sit with both knees bent at 90 degrees—one leg in front and one to the side—then lean forward slightly to feel a stretch in the hips.
Bird Dog
On hands and knees, extend the opposite arm and leg straight out while keeping your hips and spine stable.
Glute Bridge
Lie on your back with knees bent and feet on the floor, then drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Arm Circles
Extend your arms out to the sides and make controlled circular motions forward and backward to warm up the shoulders.
Child's Pose
Kneel on the floor, sit your hips back toward your heels, and stretch your arms forward while lowering your chest toward the ground.
