Flex & Flow: Quick Flexibility Boost (10 Minutes)

Focus: Targeting flexibility and mobility to improve movement and release tension.

1. Gentle Neck Rolls (1 minute)
   • Roll your neck gently in both directions to loosen up.
2. Arm Circles (1 minute)
   • Stretch your arms out to the sides and create large circles to release shoulder tension.
3. Modified Push-Ups (2 sets of 8-10 reps)
   • Perform push-ups on your knees, keeping your back flat and elbows close to your body.
4. Seated Leg Extensions (2 sets of 12 reps per leg)
   • Sit with legs extended and raise one leg at a time, targeting the quads.
5. Cool Down: Child’s Pose (2 minutes)
   • Sit back into Child’s Pose, relaxing into the stretch and breathing deeply.
6. Breathing Exercise – Deep Breathing (2 minutes)
   • Take slow, deep breaths in and out, focusing on the rise and fall of your chest.