Full Body Relaxation: End-of-Day Stretch (10 Minutes)

Focus: A complete body relaxation routine for winding down after a long day.

1. Gentle Neck Rolls (1 minute)
   • Slowly circle your neck to release any tension.
2. Arm Circles (1 minute)
   • Stretch your arms out to the sides, making circles in both directions.
3. March in Place (2 minutes)
   • Lightly march in place, keeping your knees high and breathing deeply.
4. Seated Leg Extensions (2 sets of 12 reps per leg)
   • Extend each leg out straight from a seated position to strengthen the legs.
5. Seated Forward Fold (2 minutes)
   • Fold forward at the hips, relaxing your back and hamstrings.
6. Breathing Technique – Deep Breathing (2 minutes)
   • Focus on deep breathing, in through your nose for a count of 4, hold for 2, and out through your mouth for a count of 6.