Day 16: Stretch Every Hour


Your body is your home—and today’s challenge is all about keeping it open, fluid, and energized. For one full day, aim to stretch for at least 1–2 minutes every hour.

We spend so much time sitting—at desks, in cars, on couches—that our muscles get tight and our posture suffers. Stretching improves circulation, relieves tension, boosts energy, and prevents stiffness and injury.

Set a reminder on your phone or smartwatch. Get up, roll your shoulders, reach for the sky, touch your toes, open your chest, circle your wrists and ankles—whatever feels good. Don’t overthink it.

You can even turn this into a game: pick a different stretch for each hour, or try “stretch challenges” like wall angels, forward folds, or seated twists.

Bonus: use these mini-breaks to hydrate, check your breathing, and reset your posture.

By the end of the day, you’ll feel looser, lighter, and more in tune with your body. Keep it flowing!

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