(5–10 min/day — No equipment needed)
Day 1 – Upper Back Opener
– Cat-Cow Stretch – 5 reps
– Thread the Needle – 30 sec/side
– Seated Shoulder Rolls – 10 forward, 10 back
Day 2 – Hip Flexor Reset
– Half Kneeling Hip Flexor Stretch – 30 sec/side
– 90/90 Hip Stretch – 30 sec/side
– Glute Bridge – 10 reps
Day 3 – Neck & Shoulder Relief
– Ear-to-Shoulder Stretch – 20 sec/side
– Chin Tucks – 10 reps
– Wall Angels – 8 reps
Day 4 – Spine Mobility Flow
– Standing Side Bends – 5/side
– Seated Spinal Twist – 30 sec/side
– Jefferson Curl (bodyweight) – 8 reps
Day 5 – Hip & Hamstring Release
– Seated Forward Fold – 30 sec
– Lying Hamstring Stretch – 20 sec/side
– Figure-4 Stretch – 30 sec/side
Day 6 – Full-Body Flow
– World’s Greatest Stretch – 3 reps/side
– Downward Dog to Cobra – 5 reps
– Squat-to-Stand – 5 reps
Day 7 – Mobility + Core Activation
– Bird-Dog – 5 reps/side
– Side-Lying Open Books – 5 reps/side
– Dead Bug – 8 reps
■ Tips:
– Do these anytime during the day — before work, during breaks, or after.
– Focus on slow, controlled movement + deep breathing.
– Save this plan & repeat weekly for best results.
Parama Wellness 