Daily routine

  1. Hip Flexor Stretch (Quad Grab) Lunge position, back leg bent, grabbing foot with same-side hand

  2. Elephant Walks Forward fold, alternating bent knees — dynamic hamstring stretch

  3. Pancake Stretch Seated wide-leg forward fold — targets adductors, hamstrings, back

  4. Figure 4 Stretch (Lying Down) On your back, ankle over opposite knee, pull thigh toward chest

  5. Lat Stretch Kneeling or standing, arms overhead, reaching forward or to a wall

  6. Side Stretch Standing or sitting, one arm overhead, bending sideways

  7. Wall Figure 4 or Elevated Leg Twist

  8. Up and over Pidgeon stretch pidgeon-extensions