1. Standing Overhead Stretch – 30 seconds
- Reach both arms up, interlace fingers, palms up
- Take deep breaths, stretch tall, elongate spine
2. Neck Rolls – 30 seconds
- Roll neck slowly in a circle (5x each direction)
- Keep shoulders relaxed
3. Shoulder Rolls – 30 seconds
- Big rolls forward (10x), then backward (10x)
4. Side Stretch – 30 seconds each side
- Reach right arm overhead, lean to the left
- Stretch through your ribs and obliques
- Switch sides
5. Standing Forward Fold – 1 minute
- Hinge at hips, fold over with soft knees
- Let head and arms hang, sway side to side
6. Cat-Cow Stretch (on hands & knees) – 1 minute
- Inhale: arch spine, lift head/tailbone (Cow)
- Exhale: round spine, tuck chin (Cat)
- Repeat slowly
7. Child’s Pose – 1 minute
Breathe deeply into your back and hips
Sit back on heels, arms extended forward
Sometimes the smallest habits create the biggest shifts. Let this morning stretch become your daily reset—a moment of peace before the rush. You deserve it.