5–10 Minute “Do Anywhere” Stretch Routine
Restore Your Body, Calm Your Nervous System
Stretching isn’t optional — it’s how your body heals. This short sequence releases tension, improves mobility, and signals your nervous system that it’s safe to relax.
Hold each stretch 30–45 seconds per side
Standing Forward Fold
Feet hip-width apart.
Hinge forward.
Let arms hang.
Breathe deeply.
Benefits: Hamstrings, spine, stress relief.
Deep Lunge With Twist
Step into lunge.
Place opposite hand inside foot.
Rotate torso upward.
Benefits: Hips, spine, digestion.
Figure-4 Stretch
Lie on back.
Cross ankle over knee.
Pull thigh toward chest.
Benefits: Hips, lower back.
Seated Spinal Twist
Sit tall.
Rotate gently.
Benefits: Spine, detox organs.
Child’s Pose with Side Reach
Knees wide.
Reach arms to side.
Benefits: Back, shoulders, stress relief.
Cat-Cow Flow
Hands and knees.
Arch and round spine.
Breathe slowly.
Benefits: Spine, nervous system.
Why Nutrition Matters
Stretching releases stored tension — nutrition clears stored inflammation. Together, they restore your body from the inside out.
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