Week 1: Upper Body Focus
- Day 1: Neck and Shoulders
- Side Neck Stretch (both sides)
- Shoulder Roll (both directions)
- Chest Opener Stretch
- Day 2: Arms and Wrists
- Arm Across Chest Stretch (both arms)
- Wrist Flexor Stretch (both wrists)
- Day 3: Back and Chest
- Cat-Cow Stretch (3 reps)
- Child’s Pose
- Day 4: Neck and Shoulders
- Side Neck Stretch (both sides)
- Shoulder Roll (both directions)
- Chest Opener Stretch
- Day 5: Arms and Wrists
- Arm Across Chest Stretch (both arms)
- Wrist Extensor Stretch (both wrists)
- Day 6: Back and Chest
- Cat-Cow Stretch (3 reps)
- Child’s Pose
- Day 7: Full Upper Body
- Side Neck Stretch (both sides)
- Arm Across Chest Stretch (one arm)
- Child’s Pose
Week 2: Lower Body Focus
- Day 8: Hamstrings and Calves
- Standing Hamstring Stretch (both legs)
- Calf Stretch (both legs)
- Day 9: Quads and Hips
- Standing Quad Stretch (both legs)
- Hip Flexor Stretch (both sides)
- Day 10: Glutes and Lower Back
- Seated Spinal Twist (both sides)
- Glute Stretch (one side)
- Day 11: Hamstrings and Calves
- Standing Hamstring Stretch (both legs)
- Calf Stretch (both legs)
- Day 12: Quads and Hips
- Standing Quad Stretch (both legs)
- Hip Flexor Stretch (both sides)
- Day 13: Glutes and Lower Back
- Seated Spinal Twist (both sides)
- Glute Stretch (one side)
- Day 14: Full Lower Body
- Standing Hamstring Stretch (one leg)
- Calf Stretch (one leg)
- Standing Quad Stretch (one leg)
Weeks 3-5: Repeat Weeks 1 and 2, adding more duration to each stretch or more reps for dynamic stretches.
The goal of this 35-day stretching challenge is to gradually improve your flexibility and reduce muscle tension. By the end of the 35 days, you should feel looser, more flexible, and hopefully, more comfortable in your daily activities. Always remember to consult a healthcare provider for personalized guidance.
