Flexibility

Upper Trapezius/side Neck Stretch (both Sides)

1 set × 60s

Behind The Back Shoulder/tricep Stretch (both Sides)

1 set × 60s

Wall Lat Stretch

1 set × 30s

Wall Pec/bicep Stretch (both Sides)

1 set × 60s

Horizontal Deltoid Stretch (both Sides)

1 set × 60s

Wrist Flexor Stretch

1 set × 30s

Wrist Extensor Stretch

1 set × 30s

Forward Bend

1 set × 30s

Downward Facing Dog

1 set × 30s

Upward Facing Dog

1 set × 30s

Child Pose

1 set × 30s

Cat Stretch

1 set × 30s

Low Lunge

1 set × 30s

Quadricep Low Lunge

1 set × 30s

Pigeon Pose

1 set × 30s

Crossed Leg Forward Bend

1 set × 30s

Seated Twist Pose

1 set × 30s

Lying Knee Pull

1 set × 30s

Lying Knee Push

1 set × 30s

Seated Forward Bend

1 set × 30s

Kneeling Toe Stretch

1 set × 30s

Straddle Side Bend (both Sides)

1 set × 60s

Pancake Stretching

1 set × 30s

Squat Hold

1 set × 1-5min