1. Morning Wake-Up Stretch
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Neck Rolls – Slowly roll your head side-to-side to release stiffness.
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Shoulder Openers – Interlace fingers behind your back and gently pull arms back.
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Standing Forward Fold – Hinge at your hips, let arms hang, and breathe deeply.
👉 Purpose: Improves circulation, energizes the body, and reduces overnight stiffness.
2. Midday Reset (Desk/Work Break)
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Seated Spinal Twist – Twist gently in your chair to ease back tension.
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Wrist & Finger Stretch – Press palms together, stretch fingers wide to counter typing strain.
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Chest Opener Against Wall – Place one palm on a wall and turn your body away slowly.
👉 Purpose: Prevents slouching, relieves muscle tension, boosts focus.
3. Evening Wind-Down
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Cat-Cow Flow – Alternate arching and rounding your spine on all fours.
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Hip Opener (Butterfly Pose) – Sit, press soles of feet together, let knees fall out.
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Legs-Up-the-Wall Pose – Lie down, legs up a wall for 5–10 minutes.
👉 Purpose: Relaxes the nervous system, eases muscle tightness, and preps for restful sleep.
4. Self-Care Additions
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Hydration – Drink water throughout the day to reduce cramps and stiffness.
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Foam Rolling – Use for calves, thighs, and upper back to release knots.
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Mindful Breathing – 5 minutes of slow inhales/exhales can reset stress levels.
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Warm Bath or Shower – Helps muscles recover and relax.
5. Weekly Deep Care
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Yoga or Pilates Session – Build flexibility and core strength.
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Massage or Self-Massage – Use a massage ball for shoulders and feet.
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Nature Walk – Gentle movement outdoors reduces stress and supports recovery.
✨ Tip: Consistency matters more than duration. Even 5–10 minutes a day of stretching and mindful care makes a noticeable difference over time.
