Mobility and Stretching

The following exercises offer sample stretching and mobility routines designed to help you move better, feel your best, and reduce the risk of injury. Use them as a gentle guide for areas that feel tight, stiff, or sore. You can find details and instructions below each image. If you have any questions or need personalized support, please contact me!

Woman practicing yoga indoors, sitting cross-legged on a mat, stretching her neck and arm, with plants in the background.

Exercises for a tight/sore neck:

  • Upper trap stretch

  • Levator scapulae stretch 

  • Open book

  • Scapular retraction

  • Chin tucks

    Stretches - hold for at least 30 seconds per side

    Exercises - complete x15-20

    Complete 3-4 sets

A woman stretches in a doorway of a bright, minimalist living room with plants and a sofa.

Exercises for when you sit all day:

  • Quadruped thoracic windmill

  • Doorway pec stretch

  • Cat cow

  • Wall angel 

  • Hip flexor stretch

    Stretches - hold for at least 30 seconds per side

    Exercises - complete x15-20

    Complete 3-4 sets

Woman practicing yoga on a mat in a bright, modern room with indoor plants and minimal decor.

Unlock your tight hips:

  • Hip flexor stretch

  • Pigeon stretch

  • 90/90 hip stretch

  • Frog stretch

  • Quadruped hip circles 

    Stretches - hold for at least 30 seconds per side

    Exercises - complete x15-20

    Complete 3-4 sets