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Day 2
Mobility & Recovery
Focus: Joint mobility and gentle stretching · ~20 minutes
Neck & Shoulder Rolls
10 each direction
Slow, deliberate circles. Release tension built up overnight.
Cat - Cow Spine Stretch
10 slow reps
On hands and knees, or seated if floor work is uncomfortable.
Hip Circles (standing)
8 each direction
Hold a chair or counter for support
Ankle Circles
10 each foot, each direction
Seated or standing — improves balance and walking gait.
Gentle Standing Forward Fold
Hold 30 seconds
Bend knees as much as needed. Never force this stretch.
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