Quad Stretches
Goal selector: post-workout, desk worker, runner, knee pain. Sequenced timer with couch stretch, pigeon, and more.
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Glute Stretches
Cause-based selector: sitting, running, back pain, hip tightness. Pigeon, figure-4, 90/90 and more.
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Upper Back Stretches
Diagnostic flow: desk work, sleeping wrong, post-workout tension, chronic stress. Cat-cow, thread the needle, foam roller T-spine.
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Rotator Cuff Stretches
Routines for maintenance, post-workout, pain relief, and warm-up. Cross-arm, sleeper stretch, doorway stretch.
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Restorative Yoga Poses
Goal-based sequence builder with props guide. 20-30 min sessions. Supported child's pose, legs up the wall, savasana.
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Thoracic Mobility Exercises
Self-assessment first: seated rotation test, wall angel test. Results stored for monthly tracking and progress visualization.
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