A couch stretch is done by placing one shin against a wall or couch with your back knee on the floor, then stepping the other foot forward into a lunge. Keep your torso tall and glutes engaged as you gently shift your hips forward to stretch your hip flexor and quad.

The world’s greatest stretch starts in a deep lunge, then moves through a thoracic rotation, an elbow‑to‑instep position, and a hamstring extension before switching sides. Move slowly, keep your core braced, and use deep breaths to increase mobility.

A good morning stretch is a hip‑hinge movement where you stand tall, soften your knees, and push your hips back while lowering your torso with a flat spine until you feel a stretch in your hamstrings. Keep your core braced and back neutral, then return to standing by driving your hips forward.

Sit on your heels, hinge forward from your hips, and extend your arms in front of you as you lower your chest toward your thighs and rest your forehead toward the floor, relaxing your back and shoulders.

Get onto all 4 (quadruped position) then alternate between arching your back and lifting your chest (cow) and rounding your spine while tucking your chin toward your chest (cat), moving slowly and smoothly with your breath.

To perform a deadbug, lie on your back with arms extended toward the ceiling and knees bent at 90 degrees, then slowly lower the opposite arm and leg toward the floor while keeping your lower back pressed flat, primarily targeting the rectus abdominis, obliques, and deep core stabilizers.