By the end of this course, you’ll be able to:
✅ Perform safe and effective mobility drills for every major muscle group
✅ Improve posture, flexibility, and daily comfort
✅ Release tightness from long sitting or high training volume
✅ Use stretching to enhance recovery and performance
✅ Build a sustainable mobility routine in just 15 minutes a day
Unlock tight muscles and restore your body’s natural mobility with simple daily stretching routines feel flexible, refreshed, and energized again.
This short and practical course is designed to help you move better, feel lighter, and release daily tension even with a busy schedule. Through guided 15-minute sessions, you’ll learn how to safely stretch and mobilize your muscles to reduce stiffness, improve posture, and enhance recovery.
Perfect for anyone who sits for long hours, trains regularly, or simply wants to feel more fluid and relaxed, this program brings flexibility and freedom of movement back into your daily life no equipment or experience required.
Duration: 10 Days (Self-paced)
Difficulty Level: All Levels
Certification: Extra Hallam Certificate of Completion
Understanding flexibility vs. mobility
Correct breathing and stretching techniques
Full-body mobility warm-up
Gentle upper-body stretches for posture correction
Desk-friendly mobility drills
Shoulder opening and chest expansion flow
Hip-opening sequences for sitting relief
Lower back decompression stretches
Pelvic mobility and glute activation
Dynamic leg stretches for flexibility and recovery
Posterior chain mobility (hamstrings, calves, back)
Tips to reduce stiffness after workouts or long days
Rotational stretches for spine mobility
Gentle core activation for stability
Restorative breathing for body awareness
Integrated mobility flow for daily movement
Dynamic transitions for flexibility and control
Emphasis on smooth, mindful movement
Restorative flow with deep stretching
Breath-led relaxation sequence
Reset for the upcoming week
Improving range of motion for training and sports
Joint mobility drills (shoulders, hips, ankles)
Enhancing coordination and flexibility under load
Standing balance and stretching combinations
Mobility to support upright posture
Mindful awareness in daily movement
Complete full-body mobility session
Reflection on progress and flexibility gains
Post-course flexibility maintenance plan
🎥 10 Guided Mobility & Stretch Sessions (15 mins each)
📘 Daily Routine Calendar & Checklist
🧠 Flexibility & Posture Education Guide
🌿 Recovery & Relaxation Techniques PDF
📈 Progress Tracker & Self-Assessment Sheet
🎓 Extra Hallam Certificate of Completion
Busy professionals with sedentary lifestyles
Athletes needing daily mobility maintenance
Beginners seeking an easy start to movement training
Anyone wanting more flexibility, energy, and relaxation
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