"Roll your neck gently clockwise, then counterclockwise. Repeat 3 times each direction for a relaxed neck."
"Stretch your spine with Cat-Cow poses: On all fours, arch your back on inhale (Cow) and round it on exhale (Cat). Repeat for 30 seconds, syncing with your breath."
"Ease tight hamstrings with a gentle forward fold. Bend at the hips and reach for your toes, holding for 15 seconds to feel the stretch."
"Sit cross-legged and reach one arm overhead, stretching the side of your body. Hold for a few seconds, then switch sides."
"Stand tall and grab one ankle behind you, pulling it gently toward your glutes. Keep your knees together and hold for 15 seconds, then switch sides."
"Stand tall with your feet hip-width apart. Reach both arms overhead and gently stretch upward, elongating your body. Hold for 15 seconds, feeling the stretch along your sides and torso."