Do each stretch for 15 seconds

1. Neck Rolls – Start slow: tilt your head to the right, ear toward shoulder, then roll forward in a smooth half-circle to the left. Reverse. Feel the tightness melt away like unraveling a knotted necklace.  

2. Shoulder Circles – Lift shoulders up and then roll them back in a big circular motions. Imagine drawing slow, invisible circles with your collarbones.  

3. Cat-Cow Stretch – On hands and knees, arch your back like a cat, then sink into cow pose, belly dipping low and chest lifting. Breathe deep.

4. Hip Circles– Stand tall, hands on hips, and trace slow figure-eights with your pelvis. Pretend you are swirling honey, not rushing.  

5. Standing Side Stretch– Reach one arm overhead and lean gently to the side and then switch sides.  

6. Gentle Forward Fold– Hinge at the hips, let your torso drape down. Bend your knees slightly if your legs are tight. No need to touch toes yet. Breathe in and out through your nose.

7.  Ankle Rolls– Lift one foot, trace slow circles with your toes and repeat on the other side.