FREE COURSE

Advanced Stretching Program (4-5 Days/Week) General Guidelines Warm up 5–10 minutes (light cardio or dynamic movement) Hold each stretch 30–60 seconds, repeat 2–3x Focus on controlled breathing and never push into pain Day 1: Lower Body Mobility Hip Flexor Stretch (kneeling lunge) Hamstring Stretch (standing or supine) Glute Stretch (figure-4 or pigeon pose) Quad Stretch (standing or side-lying) Calf Stretch (wall or downward dog) Day 2: Upper Body & Spine Chest Opener (doorway stretch) Lat Stretch (child’s pose with side reach) Thoracic Spine Rotation (open book or thread the needle) Triceps Stretch (overhead) Neck Stretch (gentle lateral flexion) Day 3: Dynamic/Functional Flexibility Walking Lunges with Twist Inchworms World’s Greatest Stretch Scorpion Stretch (prone) Deep Squat Hold Day 4: Full Body Flow (Yoga-Inspired) Downward Dog to Cobra Flow Crescent Lunge with Side Bend Seated Forward Fold Butterfly Stretch Supine Spinal Twist Optional Day 5: Focus Areas Pick any tight or problem areas and spend extra time on those Use foam rolling or massage as needed Pro Tips Stretch after workouts or as a stand-alone session Hydrate and listen to your body Progress by increasing hold times or adding gentle resistance (bands, yoga blocks)