Shoulder rolls + side stretch — 2 min
10 rolls forward, 10 back. Reach up, hold your right wrist, lean left 15 sec; switch sides; repeat once.
Seated/standing spinal twist — 2 min
Twist right 15 sec, switch. Do two rounds per side.
Shoulder opener with chest lift — 1½ min
Clasp hands behind you (or use a towel). Open the chest; repeat twice.
Hip opener — 1½ min
Step right foot back, bend left knee. Hold 30 sec each side; repeat.
Mini squats — 3 min
3 sets of 10 slow reps; rest 15 sec between sets.
Forward fold — 1 min
Hinge at hips, let head and arms hang; take 5 slow breaths.
Don’t forget to send me or your accountability partner a quick WhatsApp update to check in on your progress. This is your very first step toward building the habit of consistency so make it count!
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