The Fit Zone Stretch Flow
1. Neck & Shoulder Release
Gently drop right ear toward right shoulder
Switch sides
Add slow neck circles if comfortable
Purpose: Relieves tension from screens, stress, and posture.
2. Chest Opener (Standing or Seated)
Interlace fingers behind your back
Lift arms slightly and open the chest
Keep ribs stacked over hips
Purpose: Counteracts rounded shoulders and improves posture.
3. Standing Forward Fold
Feet hip-width apart
Hinge at hips and fold forward
Soft bend in knees is encouraged
Purpose: Stretches hamstrings and decompresses the spine.
4. Hip Flexor Stretch (Low Lunge)
Step one foot forward into a gentle lunge
Drop back knee if comfortable
Lightly tuck pelvis and lift chest
Switch sides.
Purpose: Releases tight hips from sitting and walking.
5. Seated Spinal Twist
Sit tall
Rotate gently to one side
Keep both sit bones grounded
Switch sides.
Purpose: Improves spinal mobility and digestion.
6. Figure-Four Hip Stretch
Cross ankle over opposite knee (seated or on back)
Flex foot and gently hinge forward
Switch sides.
Purpose: Opens hips and glutes.
7. Child’s Pose (or Knees-to-Chest)
Face down, on all 4’s, shift hips back, stretch arms long
Or lie on back and hug knees in
Go side to side with arms (or if supine, rock side to side)
Purpose: Calms the nervous system and releases the low back.
8. Deep Breathing Reset (1–2 Minutes)
Inhale through nose for 4
Exhale slowly through mouth for 6
One hand on chest, one on belly
Purpose: Signals safety, reduces stress, supports recovery.
This flow is here to support consistency, not perfection.