Full Stretch is not a circuit - it is six stretches held for a 20-count each, per side, in one deliberate pass. Overhead triceps stretch, cross-body shoulder stretch, standing knee hug, standing hamstring stretch, side lunge stretch and a kneeling hip flexor reach: between them they visit the arms, shoulders, hips, hamstrings, inner thighs and the front of the hips. Every single one is asymmetric, which is why the per-side instruction quietly doubles the workout - six stretches on paper, twelve honest holds in practice.
The sequence runs top to bottom and shallow to deep. The two arm stretches come first because the shoulders release easily and set the unhurried tone. The standing knee hug then wakes the balance system while stretching the glutes and lower back, and the hamstring stretch follows it down the back of the leg. The final pair goes lowest and asks most: the side lunge stretch opens the inner thigh with your weight sunk into one hip, and the kneeling reach stretches the hip flexors - the muscles that spend every seated hour shortening - while the arms pull upward in the opposite direction. Twenty counts is the meaningful threshold: long enough for a muscle to stop guarding and actually lengthen, which briefer holds never quite reach. Doing the full count on both sides is what makes the stretch full.
Move into each stretch on an exhale and keep breathing through all twenty counts. Stretch to a clear pull, never a sharp edge, and let the count deepen the position rather than forcing it at the start. In the knee hug and hamstring stretch, keep the standing leg softly bent and your back long. Sink into the side lunge with your heel down, and in the kneeling reach, tuck your pelvis slightly before reaching up - the hip flexor stretch lives in that tuck, not in leaning back further.
Six stretches, both sides, twenty counts each - full coverage was always going to take the long way around, and the long way is the point.
Make it Harder: Not the right lever for stretching - depth comes from time, not effort. Extend each hold to a 30-count and keep the pull gentle.
Make it Easier: Hold each stretch for a 10-count per side and keep all six.
