Timer Duration: 5:25 Rollover intervals for more details.
Exercises:
Minute 1: Neck & Shoulders
Neck Tilts (each Side 3x 5 Sec Each)
Shoulder Rolls (forward X10s Back X10s)
Arm Cross Stretch (right Arm Across Chest X5 Sec, Switch To Left Arm X5 Sec)
Minute 2: Upper Body & Spine
Chest Stretch (clasp Hands Behind Back, Or Hold Towel, Pull Back, 10 Sec, Switch To Front)
Side Bends (one Arm Over, Lean Opposite, Hold 10 Sec, Switch Sides)
Torso Twists (hands On Hips, Twist Side To Side Slow, Hold 2 Sec Per Side, Repeat 5x)
Minute 3: Hips & Lower Back
Hip Circles (hands On Hips, Slow Circles, X5 Each Direction, 10 Sec Each Side)
Seated Hamstring Stretch (sit On Bench, One Leg Extended, Reach Toward Toes, Hold 10 Sec, Switch Legs)
Standing Hip Flexor Stretch (one Foot Back, Push Hips Slightly Forward, Hold 10 Sec, Switch)
Minute 4: Legs & Knees
Quad Stretch (hold Onto Bench, Pull One Foot Toward Butt, Hold 10 Sec, Switch, Repeat 3x)
Seated Or Standing Calf Stretch (press Foot Against Wall Or Lean Against Bench, Step Forward To Stretch Rear Calf, Hold 10 Sec, Switch, Repeat 3x)
Minute 5: Ankles & Final Relaxation
Ankle Rolls (lift One Foot Slightly, Roll Ankle 5x Each Direction, Switch Sides)
Deep Breathing (stand Tall, Take 3-4 Deep Breaths, In Nose, Out Mouth)
Minute 1: Neck & Shoulders 0:05
Neck Tilts (each side 3x 5 sec each) 0:30
Shoulder Rolls (forward x10s back x10s) 0:20
Arm Cross Stretch (right arm across chest x5 sec, switch to left arm x5 sec) 0:10
Minute 2: Upper Body & Spine 0:05
Chest Stretch (clasp hands behind back, or hold towel, pull back, 10 sec, switch to front) 0:20
Side Bends (one arm over, lean opposite, hold 10 sec, switch sides) 0:20
Torso Twists (Hands on hips, twist side to side slow, hold 2 sec per side, repeat 5x) 0:20
Minute 3: Hips & Lower Back 0:05
Hip Circles (hands on hips, slow circles, x5 each direction, 10 sec each side) 0:20
Seated Hamstring Stretch (sit on bench, one leg extended, reach toward toes, hold 10 sec, switch legs) 0:20
Standing Hip Flexor Stretch (one foot back, push hips slightly forward, hold 10 sec, switch) 0:20
Minute 4: Legs & Knees 0:05
Quad Stretch (hold onto bench, pull one foot toward butt, hold 10 sec, switch, repeat 3x) 0:30
Seated or Standing Calf Stretch (press foot against wall or lean against bench, step forward to stretch rear calf, hold 10 sec, switch, repeat 3x) 0:30
Minute 5: Ankles & Final Relaxation 0:05
Ankle Rolls (lift one foot slightly, roll ankle 5x each direction, switch sides) 0:20
Deep Breathing (stand tall, take 3-4 deep breaths, in nose, out mouth) 0:40
