Day 1 & 4 – Core + Neck Reset

Pelvic Tilts — 10–12 reps

Glute Bridges — 10–12 reps

Dead Bug — 8–10 each side

Cat-Cow Stretch — 5 slow rounds

Neck Side Bend Stretch — 20 sec per side

Shoulder Rolls — 10 forward / 10 backward

Day 2 & 5 – Stretch + Shoulder Mobility

Child’s Pose — hold 20–30 sec × 2

Seated Hamstring Stretch — 20 sec per leg

Hip Flexor Stretch — 20 sec per side

Torso Rotations (gentle seated twist) — 5 per side

Wall Angels (back flat to wall, arms slide up/down) — 8–10 reps

Day 3

Clamshells — 10–12 per side

Side-Lying Leg Lifts — 10–12 per side

Glute Bridges — 12 reps

Figure-4 Stretch — 20 sec per side

Upper Trap Stretch (chin tuck + ear tilt) — 20 sec per side

Wrist Flexor Stretch (for elbows) — 20 sec per arm

Day 6 – Stability + Neck/Elbow Relief

Bird Dog — 8–10 each side

Wall Sit — 20–30 sec × 2

Standing Calf Raises — 10–12 reps

Forward Fold Stretch — 20 sec

Neck Chin Tucks (lying or standing) — 8–10 reps

Forearm/Wrist Ball Squeeze — 10 reps, gentle

Day 7 – Gentle Flow / Full Reset

Cat-Cow — 5 rounds

Child’s Pose — 30 sec

Glute Bridge — 10 reps

Hip Flexor Stretch — 20 sec per side

Deep Breathing Lying Flat — 1 min

Shoulder Blade Squeezes (scapular retractions) — 8–10 reps

Doorway Chest Stretch — 20 sec