Relaxation & Chill Break
summary
A fifteen-minute guided stretching routine leads participants through neck, shoulder, wrist, thorax, hip and calf stretches with breathing cues and simple props (chair, wall, bookshelf). The sequence repeats three head rotations each way, recommends using a wall or bookshelf for balance to avoid cervical strain, asks for moderate effort not pain, and suggests measurable tension relief from a five-minute daily practice, finishing with visible shoulder and lower-back relaxation.
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chapters (16)
- 0:00Introduction
- 0:31Neck and shoulder warm-up
- 1:34Gentle neck and back stretches
- 3:07Head rotation
- 5:03Full neck stretches
- 6:35Shoulder and arm stretches
- 8:20Wrist and hand relaxation
- 9:05Arms upward stretch
- 10:11Cat pose for back
- 11:16Side stretches
- 12:49Chest opening
- 13:10Full back relaxation
- 14:41Return to standing
- 15:02Thigh stretches
- 16:29Hamstring stretches
- 17:39Stretching conclusion
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