BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)

Warm-up & Upper Body Stretches

• Squat to Shoulder Rolls
• Neck Rolls
• Side Neck Stretch
• Cross-Arm Shoulder Stretch
• Overhead Triceps Stretch
• Shoulder Rolls

Lower Body Stretches & Mobility

• Standing Forward Fold variations
• Single-Leg Hamstring Stretch (Toe Lift Alternating)

Seated Stretches

• Butterfly Stretch (Hip Flexibility)
• Butterfly Stretch with Forward Fold
• Seated Side Stretch (Extended Right Leg, Reaching Overhead)
• Seated Forward Fold Over Right Leg (Hamstring Stretch)
• Seated Side Stretch (Extended Left Leg, Reaching Overhead)
• Seated Forward Fold Over Left Leg (Hamstring Stretch)
• Seated Wide-Leg Forward Fold

Lying Stretches

• Knees to Chest (Rocking Side to Side)
• Single-Leg Knee to Chest Stretch (Right)
• Supine Hamstring Stretch (Holding Ankle, Shin, or Using a Towel) (Right)
• Supine Glute Stretch (Knee to Armpit) (Right)
• Supine Spinal Twist (Right)
• Single-Leg Knee to Chest Stretch (Left)
• Supine Hamstring Stretch (Holding Ankle, Shin, or Using a Towel) (Left)
• Supine Glute Stretch (Knee to Armpit) (Left)
• Supine Spinal Twist (Left)

Figure-Four & Hip Stretches

• Figure-Four Stretch (Glutes & Hips)
• Low Lunge Stretch (Hip Flexors)
• Pigeon Pose
• Frog Pose (Hip Flexibility)

Cooldown

• Cobra Pose
• Child's Pose