Warm Up

Get the blood moving before any deep stretching.

Hip & Hamstring Mobility

• Deep lunge stretchKneel with one foot forward, back knee on the floor, and press the hips forward until you feel the stretch in the front of the back hip. About 30 seconds each side.
• Couch stretchBack knee on the floor with that shin resting up against a wall or couch, front foot flat. Squeeze the glute and lift the chest tall. 30 seconds each side.
• Pike stretchSit with legs straight and together, then fold forward from the hips reaching for the toes with a long, flat back rather than a rounded one.
• Pancake stretchSit with legs spread wide, walk the hands forward along the floor with a flat back, and let the chest sink toward the ground.

Shoulder Mobility

Opens the overhead reach for the Biellmann catch.

• Band/towel pass-throughsHold a band or towel wider than shoulder width with straight arms. Lift it up, over the head, and behind the hips, then bring it back, keeping both arms straight the whole way. Go wider if it pinches.
• Wall angelsStand with head, back, and arms flat against a wall. Slide the arms up overhead and back down like a slow snow angel without letting them peel off the wall.
• Overhead shoulder stretchReach one arm overhead, drop the hand behind the neck, and gently pull the elbow with the other hand. 20–30 seconds each side.

Back Extension

• CobraLie face down and press the chest up with the hands, keeping the hips on the floor. Look slightly up and breathe into the stretch.
• Seal stretchLike cobra, but with arms fully straight and the hips relaxed, giving a deeper arch through the whole spine.
• Superman holdsLie face down and lift arms, chest, and legs off the floor at the same time. Hold 10–15 seconds, squeezing the glutes and back muscles.
• Bridge hold (if comfortable)From your back with feet flat and hands by the ears, press up into an arch. Only go as high as feels safe today. Hold 10–15 seconds.

Spiral Strength

Perform each slowly with good posture.

• Right spiral hold × 20 secOff-ice spiral: hinge forward with the chest tall and squeeze the free leg up behind you, above hip height. Hold perfectly still, no wobbling arms.
• Left spiral hold × 20 secSame hold on the left side. Expect it to feel harder. Keep the hips square instead of letting them open.
• Arabesque pulses × 10 each legIn spiral position, pulse the free leg up an inch and back down. Small, controlled lifts that come from the glute, not a swinging kick.
• Single-leg balance in spiral position × 20 sec each legEyes forward, arms out, standing knee soft. Fight the wobble without touching the free foot down.
• Standing Y-holds × 20 sec each legHold the free leg out to the side with the same-side hand, making a Y shape. Use the hand lightly. The leg muscles should be doing the work.

Biellmann Position

• Standing catch × 20 sec each sideStanding on both feet, reach back and catch one foot behind you with the same-side hand. Stand tall and hold. This is the entry position.
• Half Biellmann × 20 secCatch the foot behind you with one hand and draw it upward toward head height. Pull only to a comfortable stretch, chest staying lifted.
• Full Biellmann attempts × 2–3Both hands overhead on the foot, pulling it up above the head into the teardrop shape. Stop immediately at any pinch in the lower back.