# Full Body Mobility

A gentle, restorative stretch session designed to loosen tight hamstrings and open up your upper back. You'll finish feeling longer, looser, and ready to tackle the rest of the week!

## Warm-Up Mobility

- 2 × 30s Cat-Cow _(Slow and controlled breath)_
- 2 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 30s Knee Hug March _(Alternate legs while walking in place)_

## Hamstring Focus

- 3 × 45s Standing Forward Fold _(Soft bend in knees, let gravity do the work)_
- 2 × 45s Hamstring Stretch (Seated, Single-Leg) _(Each leg)_
- 2 × 45s Hamstring Stretch (Supine) _(Each leg — clasp behind the thigh and gently straighten)_
- 3 × 40s Downward Facing Dog _(Pedal heels alternately to deepen the stretch)_

## Thoracic Rotation

- 2 × 45s Supine Spinal Twist _(Each side — keep shoulders flat on the floor)_
- 2 × 40s Thread the Needle _(Each side — reach as far as comfortable)_
- 2 × 40s Thoracic Rotation _(Each side — sit tall, rotate from mid-back)_
- 2 × 45s Open Book Stretch _(Each side — follow your top hand with your eyes)_

## Cool Down

- 1 × 60s Child's Pose _(Arms extended or alongside body — breathe deeply)_
- 2 × 45s Butterfly Stretch _(Gently press knees toward the floor)_
- 1 × 60s Chest Opener Stretch _(Lie face down, arms wide — breathe and relax)_