Recovery: Full-Body Reset
A 12-move rest-day support with neck extension, dead hang, forward fold, figure-four, hurdler, puppy pose, and plow.
About this routine
Rest days often feel better with easy movement rather than total stillness. Recovery: Full-Body Reset is Flexor's 12-move support for keeping the whole body moving gently between harder sessions.
A top-to-bottom recovery pass
The sequence runs through neck extension, dead hang, forward fold, cat-cow, figure-four stretch, lying hamstring, quad stretch, hurdler, single-leg calf stretch, modified seated twist, puppy pose, and plow. It covers the neck, shoulders, upper back, chest, core, lower back, hips, hip flexors, glutes, adductors, hamstrings, knees, calves, ankles, and feet.
- Neck extension, dead hang, and forward fold create a quiet opening for the upper body and spine.
- Cat-cow and modified seated twist add gentle motion through the back.
- Figure-four, lying hamstring, quad stretch, hurdler, and calf work address the lower body without load.
- Puppy pose and plow close the session with supported, slower shapes.
Best fit
Use this on dedicated rest days, deload weeks, or evenings when you want full-body movement without turning recovery into another workout. The routine is intermediate, but the effort should stay low and controlled.
What this session supports
- A gentle, low-intensity flow that accelerates total-body recovery on dedicated rest days.
Common questions
What kind of routine is Recovery: Full-Body Reset?
Recovery: Full-Body Reset is organised in Flexor as a recovery routine. Use it as general wellness guidance and keep the range comfortable throughout.
How long does Recovery: Full-Body Reset take?
Recovery: Full-Body Reset takes about 12 min at the guided pace. You can pause, repeat, or stop whenever you need to.
How many stretches are in Recovery: Full-Body Reset?
Recovery: Full-Body Reset includes 12 guided exercises covering your spine, hamstrings, upper back, and quadriceps. Follow along in order, and skip any move that does not feel right for you.
Is Recovery: Full-Body Reset good for beginners?
Recovery: Full-Body Reset is set at a intermediate level in Flexor. Move gently, breathe steadily, and shorten the holds if you want more time to ease in.
Do you need any equipment for Recovery: Full-Body Reset?
No. Recovery: Full-Body Reset is a no-equipment routine — you only need a little space to move comfortably.
Can this routine treat pain or injuries?
No. Comfort-focused and mobility routines in Flexor support general wellness only. They are not physiotherapy, diagnosis, or medical treatment. Seek professional advice for pain, injury, or health conditions.
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