Morning Stretches (Hips & Legs Focus)
1. Neck Side Stretch – Tilt ear to shoulder, hold 10 sec per side (20 sec)
2. Shoulder Squeeze & Release – Squeeze shoulders up and back, then drop. Repeat 5x (20 sec)
3. Chest Opener – Clasp hands behind back or press palms on low back, open chest (20 sec)
4. Standing Hip Circles – Hands on hips, slow big circles each way, 5 each (30 sec)
5. Hamstring Scoop Stretch – Step one heel forward, scoop arms down and up, 3 each leg (30 sec)
6. Quad Stretch (standing) – Hold one ankle behind, knees together. 15 sec per leg (30 sec)
7. Calf Raises & Lower – Lift heels up and lower slowly, 10 reps (30 sec)
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