Wellness, Stretching & Mobility
Complete collection of 60 stretching, joint mobility, foam rolling, breathing and recovery exercises. Each exercise is detailed with step-by-step instructions, targeted anatomy and safety tips for optimal practice.
Static Stretches — Upper Body
10 static stretches targeting the pectorals, deltoids, triceps, biceps, trapezius, neck, forearms and lats. Essential for correcting postural imbalances from screen work.
Static Stretches — Lower Body
11 stretches targeting quadriceps, hamstrings, adductors, glutes, piriformis, psoas, calves and IT band. Essential for athletes and sedentary individuals.
Joint Mobility
14 joint mobility exercises for shoulders, thoracic spine, hips and ankles. Controlled rotations, dynamic stretches and deep mobilization postures.
Foam Rolling (Massage Roller)
9 foam rolling and self-massage techniques with lacrosse ball for quadriceps, hamstrings, IT band, calves, lats, glutes, piriformis, plantar fascia and pectorals.
Breathing & Relaxation
7 breathing and relaxation techniques: diaphragmatic, 4-7-8, box breathing, Wim Hof, body scan, Jacobson and savasana. Essential stress management and recovery tools.
Postural Exercises
5 corrective postural exercises: chin tuck, band pull-apart, transverse activation, dead bug and glute bridge. Essential for correcting modern posture altered by sedentary lifestyle.
Self-Massage & Recovery
4 advanced recovery techniques: percussive therapy, cold bath/cryotherapy, sauna/hot bath and PNF stretching. Complete strategies to optimize muscle recovery.