This 10-minute morning yoga practice sets the tone for your entire day by being designed with a mix of strengthening, stretching, and balancing to challenge but …Wake yourself up by doing this simple yet invigorating beginner morning yoga class!🌞 FREE 30 DAY MORNING YOGA CHALLENGE 🌞 👉 https://bit.ly/flexbodymind🛍️...A 15-minute morning stretch routine that moves through gentle full-body dynamic stretches and a few core stability moves to start loosening up your muscles and joints and getting your blood flowing.Apr 29, 2020 · traighten your arms, lace your fingers, bend sideways at the waist and draw your arms toward the right into a deep stretch. Hold for 15 to 30 seconds. Slowly return to center, then repeat by drawing your arms toward the left, holding an additional 15 to 30 seconds. 5. Shoulder Stretch Arm Across Chest. Kneel, sit, or stand tall with feet hip-width apart and arms extended overhead. Bend your right elbow and reach your right hand to touch the top-middle of your back. Reach your left hand overhead ...To do this: Stand with your feet together and arms at your side. Step with your left foot into a lunge, keeping your right leg straight and turning your right foot at a 45-degree angle. Extend ...First stand up straight and tall, make sure your knees are not locked, and just slightly bent. Draw both of your shoulders up toward your ears, then push them back and down. Feel free to repeat this a couples of times. Next allow yourself to drop your head to the left allowing your ear to head toward your shoulder.Stretch out stiff, tired and achy muscles with this 10 minute morning yoga full body stretch for beginners.🌞 FREE 30 DAY MORNING YOGA CHALLENGE 🌞 👉 https:...Stretching in the morning can help you with that, too. Stretching plays a crucial role in improving posture in multiple ways, according to Harcoff. For one, "stretching helps to maintain optimal muscle length and balance throughout the body, addressing what is likely to be the underlying cause of poor posture," he says.Follow-along total-body stretching routine to decrease tightness and improve flexibility! Dr Jared Beckstrand leads you through 8 minutes of stretching exerc...Firmly hold each end of the towel with your hands. This time, slowly turn your ankle outward, like you’re facing the sole of your foot to the left. Then pull up with the left-hand side of your ...First stand up straight and tall, make sure your knees are not locked, and just slightly bent. Draw both of your shoulders up toward your ears, then push them back and down. Feel free to repeat this a couples of times. Next allow yourself to drop your head to the left allowing your ear to head toward your shoulder.Are you tired of rushing through your mornings without having time for a proper breakfast? Look no further. CBS Mornings has got you covered with their collection of easy and quick...Sep 7, 2023 · 2.31M subscribers. Subscribed. 19K. 986K views 7 months ago. 8-Minute total-body stretching routine to alleviate tight muscles, stiff joints, and body aches and pains! Improve flexibility and... Good morning! This Morning Yoga for Men Stretch targets your shoulders, hamstrings, hips and posture. Boost your energy, strength & flexibility.👊🏽 Get my F...A safe and effective stretching program. These 16 simple stretching exercises for beginners can improve range of motion and flexibility. You can do many of t...Dec 16, 2019 · What a better way for kids to start their morning than a good workout? In today's video routine, kids will perform a series of fun exercises which can be don... a quick routine for every day ♥︎ it works perfectly as a cool down after ANY kind of workout! But of course, you can also do this in an office break, simply ... A 15 minute yoga workout class aimed to strengthen and to stretch your body. Perfect morning yoga to wakeup your body but also great anytime and almost anywh... Do this quick 10 minute beginner friendly yoga every morning to help stretch the body, releasing unwanted tension within the back, hips and chest setting you...Learn how to do various stretches in the morning to loosen the muscles, ease stress, and improve mobility. Find out the benefits of stretching for beginners, …Good morning! This Morning Yoga for Men Stretch targets your shoulders, hamstrings, hips and posture. Boost your energy, strength & flexibility.👊🏽 Get my F...Starting your day off with a healthy and energizing breakfast is key to staying productive throughout the day. Smoothies are a great way to get your daily dose of fruits and vegeta...Dec 3, 2021 · By adding stretching into our morning routine, we are waking up the body by boosting circulation, increasing energy, and decreasing pain," Rausch adds. Bullock agrees. "Stretching in the morning helps to get your blood and oxygenation to your body flowing, waking up the entire body gently. Follow up this morning stretch with your daily horoscope and some "banana eggs", and you've got the recipe for a perfect morning. Yes, you too can become a morning person— here's your four-step ...For your morning stretch routine, focus on dynamic stretches to warm up your muscles — especially if you’ll be working out right afterwards. Try to tailor your movements to the workout you’re about to do, Crowe suggested. If you plan to stretch again in the evening, you can save static stretches for your evening routine.Pull your right knee into your chest clasping your fingers around your right shin and gently hug your knee in to stretch your low back and hips. Hold for three breaths. Release your knee and send ...Morning Stretch. 76 views. After staying up late at his lab, Dexter oversleeps, waking up one minute before his school bus arrives. With no time to do his morning chores and homework, he pulls out a secret prototype device, which converts his last 30 seconds into 30 minutes. Dexter's Laboratory. After staying up late at his lab, Dexter ...3.49M subscribers. Subscribed. 166K. 11M views 2 years ago. Welcome to your Daily Morning Stretching Session. A beginner friendly 10 minute routine, which helps you to wake up, energize and...Aug 30, 2023 · Gently pull one knee up to your chest until you feel a stretch in your lower back. Bring your knee as close to your chest as comfortably possible. Keep your opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended. Hold for about 30 seconds. Switch legs and repeat. Morning Stretches - 7 Best Stretches, Yoga Poses To Start The Day. Fitness. These Are The Best Yoga Stretches To Do Each Morning. They're (almost) as …This 5 minute morning workout has specific exercises to loosen morning stiffness and soreness. Morning stretches and mobilisation exercises clear the head an...Here are 5 morning stretches you can do in bed to help you wake up and energize! Each of these morning stretches are simple and gentle.SUBSCRIBE for weekly v...Join me in this quick and simple 10 minute morning yoga for beginners routine to stretch out stiffness and energize for a great day. 💙 Get MORE in the Sara...A good morning message is a great way to start someone’s day on a positive note. Whether it’s a text message, an email, or a handwritten note, sending someone a thoughtful message ...How to do it: · Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. · Keep your knees ....When your neck is stiff or sore, literally every move you make can be painful, making it hard to focus on anything else. Fortunately, a stiff neck is usually just a minor injury th...Gently pull one knee up to your chest until you feel a stretch in your lower back. Bring your knee as close to your chest as comfortably possible. Keep your opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended. Hold for about 30 seconds. Switch legs and repeat.Beginner Version: Sitting on a chair, lift your legs on to an elevated surface. Put your feet together, with your knees splayed outward. The key, as you move in and out of the stretch, is to keep your chest up and lean forward as you draw your knees downward. 4. Frog Hip Stretch.In many ways, we're experiencing our longest summer ever — and some travel professionals say summer could continue well into the fall this year. Summer is, at least officially, ove...On an exhale, draw your belly muscles in and up as tight as you can while pressing your lower back into the bed. Hold your belly like this for 10 breaths, then take a deep inhale as you release the belly muscles and allow the natural sway in the lower back to return. Exhale and repeat three more times. 2. Hip Opener.Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when muscles are called on for activity, they are weak and unable to extend all the way. That increases the risk for joint pain, strains, and muscle damage.This is a quick, full body stretch you can add into your daily routines! Perfect to do first thing in the morning, before bed, or after a workout. Stretching...While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good. Use these tips to keep stretching safe: Don't consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 ...This 5 minute morning workout has specific exercises to loosen morning stiffness and soreness. Morning stretches and mobilisation exercises clear the head an...The following stretches, Sun Salutations, standing postures, twists, core, backbends, and hip openers allow me to stretch and strengthen in all the ways I need without being intimidating or overly intense first thing in the a.m. This is my morning yoga routine. A 45-minute morning yoga routineA 15-minute morning stretch routine that moves through gentle full-body dynamic stretches and a few core stability moves to start loosening up your muscles and joints and getting your blood flowing.A good morning message is a great way to start someone’s day on a positive note. Whether it’s a text message, an email, or a handwritten note, sending someone a thoughtful message ...Feeling tense after working out? Want to relax after waking up or before going to bed? Try this super quick 5 minute stretch routine in bed.Click 'SHOW MORE'...Are you looking for the best deals on home décor, furniture, and other items? If so, then you should check out Tuesday Morning stores. Tuesday Morning is a discount retailer that o...Do this quick 5 minute, full body stretch #WithMe ! This is a perfect stretch to do first thing in the morning, before bed, as a COOL DOWN after your workout...Put a rolled towel or foam roller under your ankle. Turn your ankle slowly in circles, clockwise 10 circles and counterclockwise 10 circles. Move just your foot and ankle, not your leg. Vary the ...This plyo circuit targets the lower body muscles, especially your hamstrings, glutes, quads, inner thighs, core, and back. Slot this into your morning routine and you’ll be starting your day off ...Join this channel as a Member to get access to Members-Only Classes:👉INSTRUCTIONS TO JOIN MEMBERS-ONLY CLASSES1. Log onto YouTube via a computer/laptop.2. ...Learn how to do 11 morning stretches to improve your posture, circulation, and digestion. Get expert tips from fitness and yoga trainers on the benefits and …Apr 3, 2023 · A 15-minute morning stretch routine that moves through gentle full-body dynamic stretches and a few core stability moves to start loosening up your muscles and joints and getting your blood flowing. Join Meg for 10 Minute Morning Stretches! Today she shares some simple stretching exercises you can do seated. They are designed for Seniors.Follow along in ...Feel a deep sensation through the lateral line of the left side of your body. 4. Downward Dog. Hinge into your forward fold position. Walk your hands into a plank, keep your feet slightly apart. Push your hands through the ground, send your hips up towards the ceiling and pull your torso close to the thighs. 5.Get in a seated or standing position and gently tilt your chin toward your chest and feel a gentle release in the back of the neck. Roll the head to the left and right slowly and carefully to stretch the sides of the neck. You may feel the stretch into the top of each shoulder. Hold for 5 to 10 seconds, then repeat.A very simple and gentle 10 minute morning yoga sequence to wake you up and stretch.🌞 FREE 30 DAY MORNING YOGA CHALLENGE 🌞 👉 https://bit.ly/flexbodymind🛍...Your spine and head will begin in a neutral position. Inhale. Exhale and enter cat: Round your spine to the ceiling and gently release your head toward the floor. Inhale and enter cow: Lift your ...Learn how to do various stretches in the morning to loosen the muscles, ease stress, and improve mobility. Find out the benefits of stretching for beginners, back health, seniors, and children.Join me for a 10 minute morning stretch routine created to help you ease into your day by getting your body moving and feeling good. Using deep breathing alo...Welcome to your 15 Minutes Full Body Stretching Routine! This short and well balanced sequence provides you with everything you need to get your daily dose o...Apr 29, 2020 · traighten your arms, lace your fingers, bend sideways at the waist and draw your arms toward the right into a deep stretch. Hold for 15 to 30 seconds. Slowly return to center, then repeat by drawing your arms toward the left, holding an additional 15 to 30 seconds. 5. Shoulder Stretch Arm Across Chest. Learn how morning stretching can improve your flexibility, circulation, and wellbeing. Find out the benefits, tips, and examples of easy and effective stretches to do …This 10-minute morning yoga practice sets the tone for your entire day by being designed with a mix of strengthening, stretching, and balancing to challenge but …The body is stiff in the morning and if you don't open up... It will stay that way. These are 3 great stretches for opening the hips, shoulders, and spine. D...Feel your best with this quick 10 min morning yoga i call miracle yoga! This morning full body stretch and flow will set you up to feeling absolutely amazing...After a home workout, feel the benefits of a good stretch with this eight minute follow along video. With top trainer Diego Sechi, you'll go through a seri...PDF pose chart here: https://www.yogabody.com/morning-yoga-youtube/Do you wake up feeling stiff or sore in the mornings? A simple yoga routine could help to ...For your morning stretch routine, focus on dynamic stretches to warm up your muscles — especially if you’ll be working out right afterwards. Try to tailor your movements to the workout you’re about to do, Crowe suggested. If you plan to stretch again in the evening, you can save static stretches for your evening routine.Apr 10, 2024 ... Inhale, lift your heels off the mat, roll your spine forward and exhale, bend your knees, and roll out your spine the opposite direction as you ...Try to do this workout every morning to burn calories, ease away aches and pains, boost your mood and feel more alert. best morning exercises for energy,morn...Learn how to do seven simple yoga poses that can energize you, calm your mind, and stretch your body in the morning. Each pose comes with instructions, benefits, and muscles worked.Learn how morning stretching can improve your flexibility, circulation, and wellbeing. Find out the benefits, tips, and examples of easy and effective stretches to do in the morning.Do you want to have a more meaningful morning routine? Try this super quick 5 minute stretch routine in bed for optimal relaxation.Click 'SHOW MORE' below.__...A morning stretch routine like this one can help to improve circulation, as well as increase your flexibility and range of motion. It’s just one small change you can make to improve your day. Building healthier habits doesn’t have to be overwhelming — it’s as easy as making a five-minute change!Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if ...Apr 28, 2020 · To do this: Stand with your feet together and arms at your side. Step with your left foot into a lunge, keeping your right leg straight and turning your right foot at a 45-degree angle. Extend ... A 15 minute yoga workout class aimed to strengthen and to stretch your body. Perfect morning yoga to wakeup your body but also great anytime and almost anywh... Chest Opener. Stand tall with your feet hip-width apart. Interlace your fingers behind your back, squeeze your shoulder blades together, and gently straighten your arms. Lift your chest and gaze upwards, feeling a stretch in your chest and front shoulder muscles. Hold this position for 15-20 seconds while maintaining a relaxed breathing pattern.3.49M subscribers. Subscribed. 166K. 11M views 2 years ago. Welcome to your Daily Morning Stretching Session. A beginner friendly 10 minute routine, which helps you to wake up, energize and...This plyo circuit targets the lower body muscles, especially your hamstrings, glutes, quads, inner thighs, core, and back. Slot this into your morning routine and you’ll be starting your day off ...a quick routine for every day ♥︎ it works perfectly as a cool down after ANY kind of workout! But of course, you can also do this in an office break, simply ...10-Minute Morning Yoga. The BEST way to start your day! In this quick but extremely beneficial routine, we will release tension, clear the mind, and connect to what matters most. Take 10 minutes to start the day on the right foot for better mental, emotional, and physical health. Stretch out the stiffness, let’s energize for the day ahead!Jan 4, 2023 · Wake yourself up by doing this simple yet invigorating beginner morning yoga class!🌞 FREE 30 DAY MORNING YOGA CHALLENGE 🌞 👉 https://bit.ly/flexbodymind🛍️... Feb 5, 2021 · Sit down with your legs extended in front of you. Engage your abdominal slightly to lengthen your spine, pressing your sit bones into the floor. Hinge at your hips to fold forward, reaching out ... For your morning stretch routine, focus on dynamic stretches to warm up your muscles—especially if you'll be working out right afterwards. Try to tailor your movements to the workout you're about to do, Crowe suggested. If you plan to stretch again in the evening, you can save static stretches for your evening routine.This is a quick, full body stretch you can add into your daily routine! This 12 min stretch focuses on stretching tight muscles, and working on flexibility &...Morning movement in particular is a great way to reduce stress, boost your energy and kickstart your metabolism in the morning. This morning stretch routine has seven exercises to release tight, sore …Jun 9, 2020 · This morning workout is the perfect way to get your body moving. It's not to intense so you can wake up and stay in your pyjamas. No Jumping or difficult exe... This quick morning stretching routine is a great way to loosen up your entire body and get you ready for your day—without requiring you to set an early alarm and get out the door by a certain ... ⭐️ Jessica Valant, physical therapist and Pilates Teacher, takes you through these 5 Minute Morning Stretches that anyon
Here are 12 mobility & stretching exercises that you can utilize daily, whether it be for a morning routine, part of your warm up, or as a cool down.These ar...Try to do this workout every morning to burn calories, ease away aches and pains, boost your mood and feel more alert. best morning exercises for energy,morn...The following stretches, Sun Salutations, standing postures, twists, core, backbends, and hip openers allow me to stretch and strengthen in all the ways I need without being intimidating or overly intense first thing in the a.m. This is my morning yoga routine. A 45-minute morning yoga routineNaturally, most people are eager to stay active and mobile as they get older. Recreational activities often provide important social and physical support for us as we age. The key ...Down Dog Morning Stretch. Tuck your toes and take a big deep inhale to lift your hips up and back to down dog. Relax your head, neck, and shoulders. Allow your body to shift side to side or forward and back to open up. Hang here for five long, deep breaths. End your day with stretching too with these nighttime stretches that will help you sleep ...First stand up straight and tall, make sure your knees are not locked, and just slightly bent. Draw both of your shoulders up toward your ears, then push them back and down. Feel free to repeat this a couples of times. Next allow yourself to drop your head to the left allowing your ear to head toward your shoulder.By adding stretching into our morning routine, we are waking up the body by boosting circulation, increasing energy, and decreasing pain," Rausch adds. Bullock agrees. "Stretching in the morning helps to get your blood and oxygenation to your body flowing, waking up the entire body gently. PDF pose chart here: https://www.yogabody.com/full-body-flexibility-youtube/If you have stiff hamstrings, locked up hips, and/or a rigid spine, and you’re lo... Calves – Standing Calf Stretch. The standing calf stretch is a simple but effective way to stretch out the calf muscles. To do this stretch, place your hands on a wall in front of you, with a staggered stance. Bend your front leg and straighten your back leg and lean forward. Keep your heels on the floor.Then, place your left hand underneath your elbow, and gently slide your right hand over your left shoulder and down your back. Hold that stretch for two seconds, return to neutral, and repeat 10 ...Keeping your knee bent and right foot flexed, kick your right leg up toward the ceiling. Pause at the top. If you feel this in your lower back, make sure you are keeping your spine neutral ...Reach your arms forward and press your fingers gently into the mat. Lengthen your spine and neck by stretching your upper body forward while pressing into your lower body to deepen the stretch. Rest your forehead on the mat. Hold for 15–30 seconds. Repeat if desired.Here are 9 morning stretches: 1. Neck Tilts. Sit or stand with your spine straight. Gently tilt your head to one side, bringing your ear closer to your shoulder. Hold for a few seconds and repeat on the other side. Neck tilts are an excellent way to release tension and improve neck flexibility. 2.Explore morning stretch GIFs. GIPHY Clips. good morning. Rescue Bear Does Morning Stretches. Rescue Bear Does 'Morning Stretching' at New York Wildlife ...a quick routine for every day ♥︎ it works perfectly as a cool down after ANY kind of workout! But of course, you can also do this in an office break, simply ...PDF pose chart here: https://www.yogabody.com/full-body-flexibility-youtube/If you have stiff hamstrings, locked up hips, and/or a rigid spine, and you’re lo...Welcome to your 30 Minutes Full Body Stretching Routine! This efficient and well balanced sequence provides you with everything you need to get your daily do...10-Minute Morning Yoga. The BEST way to start your day! In this quick but extremely beneficial routine, we will release tension, clear the mind, and connect to what matters most. Take 10 minutes to start the day on the right foot for better mental, emotional, and physical health. Stretch out the stiffness, let’s energize for the day ahead!This 8 minute pilates workout is the perfect way to start your day! Join Chloe, from Go Chlo Pilates, for this stretch routine that will leave you feeling re...When your neck is stiff or sore, literally every move you make can be painful, making it hard to focus on anything else. Fortunately, a stiff neck is usually just a minor injury th...Feeling tight and stiff when you wake up in the morning? This 15 minute full body daily stretch routine can help! I'll show you easy stretches that will loos...Join me in this quick and simple 10 minute morning yoga for beginners routine to stretch out stiffness and energize for a great day. 💙 Get MORE in the Sara...Hallo ihr Lieben,ich bin Mady Morrison, zertifizierte Yogalehrerin und freue mich, dass ihr auf meinem Youtube-Kanal gelandet seid!Hier teile ich meine größt...You just woke up. It is a brand new day. The canvas is blank. How do you begin? Take 21 minutes to cultivate a peaceful mind and strong body with this juicy ...Press your right hand into the floor as you stack your right hip over your left hip and bring your legs to 90-degree angles with feet behind you. Turn your head to the right and place your left cheek on the floor. You should feel a deep stretch in your left pec muscle. Hold for 10 breaths. Release and switch sides.In the fast-paced world we live in, finding quick and nutritious breakfast options can be a challenge. Thankfully, Good Morning America (GMA) has got you covered with their delicio...By incorporating a stretching program into your daily routine, you can increase your flexibility and range of motion. You can also improve performance in sports ...Apr 29, 2020 · traighten your arms, lace your fingers, bend sideways at the waist and draw your arms toward the right into a deep stretch. Hold for 15 to 30 seconds. Slowly return to center, then repeat by drawing your arms toward the left, holding an additional 15 to 30 seconds. 5. Shoulder Stretch Arm Across Chest. This is the perfect, gentle, stretch to wake the body up in the morning! We're focusing on loosening up the spine/back and hips with this one. No equipment n...Nov 5, 2020 · Stretch your neck, which gets tense after a night of sleep. One of Brannigan’s favorite stretches in the morning is the Maybe movement, a simple stretch that focuses on the neck. To do this, put your arm over your head and rest your hand on your ear. Then, gently push your head toward your bent elbow, holding the stretch for two seconds ... Increases blood flow to your muscles. Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your ...I'm back with another stretching flow! Try it out and let me know how you did in the comments ;)Find my exclusive flexibility training programs here: https:/...traighten your arms, lace your fingers, bend sideways at the waist and draw your arms toward the right into a deep stretch. Hold for 15 to 30 seconds. Slowly return to center, then repeat by drawing your arms toward the left, holding an additional 15 to 30 seconds. 5. Shoulder Stretch Arm Across Chest.Stretch out stiff, tired and achy muscles with this 10 minute morning yoga full body stretch for beginners.🌞 FREE 30 DAY MORNING YOGA CHALLENGE 🌞 👉 https:...Feeling tense after working out? Want to relax after waking up or before going to bed? Try this super quick 5 minute stretch routine in bed.Click 'SHOW MORE'...Join Meg for 10 Minute Morning Stretches! Today she shares some simple stretching exercises you can do seated. They are designed for Seniors.Follow along in ...Are you a fan of Good Morning America and don’t want to miss a single episode? With today’s technology, you can easily watch the show live from the comfort of your own home. In thi...Take your left foot forward with your heel on the ground and tip from the hips, keeping your back flat. Lower down until you feel a stretch in the back of the leg. Rest your hands on your upper thighs to support your back. Hold for 15 to 30 seconds and switch sides, repeating one to three times. A safe and effective stretching program. These 16 simple stretching exercises for beginners can improve range of motion and flexibility. You can do many of t... Explore morning stretch GIFs. GIPHY Clips. good morning. Rescue Bear Does Morning Stretches. Rescue Bear Does 'Morning Stretching' at New York Wildlife ...10 Morning Stretches for Beginners. Perfect for improving flexibility and helping with lower back pain. By Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT Published: Apr 20, 2022. Save Article....MSNBC’s Morning Joe is one of the most popular morning news shows on television. The show has been on the air since 2007 and continues to draw in viewers with its unique blend of n...Want to get — and stay — more flexible? One of the best things you can do is stretch your body’s muscles regularly. Stretching isn’t just for warmups and workouts. You can do it an...Grab the top of your foot with your right hand and gently push your right foot towards you, keeping your body straight. This will stretch your quadriceps. Hold for a few breaths, then release the stretch and repeat the action on the other side. 6. Use the runner's stretch to combat hip and knee pain.5 Morning Stretches Worth Doing Before Your Day Gets Super Hectic; A 10-Minute Stretching Routine to Loosen Up Your Tight Legs; Amy is the former digital director of SELF. A 15-minute morning stretch routine that moves through gentle full-body dynamic stretches and a few core stability m