Start from a comfortable range
Begin with slow ankle rocks and a supported squat to a comfortable depth. Move gently in and out of the position instead of forcing a stretch. A few controlled repetitions give you time to notice how the movement feels today.
Give the upper body a turn
Try gentle upper-back rotations with your hips supported, then explore a comfortable chest stretch at a doorway. Keep the movements easy enough to breathe normally. The goal is to explore motion, rather than reach the deepest possible position.
Finish without rushing
Settle into a comfortable seated or lying position and take a few unhurried breaths. Notice whether you feel more at ease. A short, comfortable routine you enjoy repeating is a useful place to begin; ask a coach to help adapt movements that don’t feel right.
Written by the SweatSquad coaching team. Want the practical version? Weekly strength programs are built into every membership.
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