# Active Recovery

You'll move through a gentle head-to-toe flow that loosens up every major joint, leaving you feeling open, relaxed, and more at ease in your body.

## Joint Circles

- 1 × 30s Neck Movement (Three-Plane) _(Slow, controlled movement)_
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Hip Circle _(Each side)_
- 1 × 30s Ankle Circle _(Each side)_

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe with each movement)_
- 1 × 5 World's Greatest Stretch _(Right)_
- 1 × 5 World's Greatest Stretch _(Left)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Shoulder Dislocate - Resistance Band _(Keep arms straight)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Chest Expansion Stretch (Elbows Back) _(Open chest wide)_
- 1 × 40s Reclined Twist _(Right)_
- 1 × 40s Reclined Twist _(Left)_
- 1 × 60s Savasana _(Let your body fully relax)_