# Active Recovery

A gentle head-to-toe stretching session designed to open up your whole body and improve your range of motion. Perfect for recovery and building the flexibility foundation you'll need throughout this 28-day plan!

## Upper Body

- 2 × 30s Neck Exercise (Side) - Isometric _(Each side)_
- 2 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 2 × 40s Chest Opener Stretch _(clasp hands behind back, lift chest)_
- 2 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 2 × 30s Chest Doorway Stretch _(Each side)_

## Core & Back

- 1 × 60s Cat-Cow _(slow, controlled breathing)_
- 2 × 45s Child's Pose _(reach arms forward, breathe deeply)_
- 2 × 30s Seated Spinal Twist Stretch _(Each side)_

## Lower Body

- 2 × 30s Quad Stretch _(Each leg)_
- 2 × 40s Standing Single-Leg Hamstring Stretch _(Each leg, slight bend in knee)_
- 2 × 45s Kneeling Hip Flexor Stretch _(Each side, keep torso upright)_
- 2 × 45s Butterfly Stretch _(gently press knees toward floor)_
- 2 × 30s Calf Stretch (Seated) _(Each leg, flex foot toward you)_

## Cool Down

- 2 × 40s Knee-To-Chest Stretch (Single) _(Each leg)_
- 2 × 45s Figure Four Stretch (Supine) _(Each side)_
- 1 × 60s Savasana _(breathe deeply, relax fully)_