1. The Pumpkin Patch ReachBegin your spooky routine by warming up your spine and shoulders. Stand with your feet wider than hip-width apart and imagine a massive pumpkin resting on the ground between your feet. Inhale deeply as you sweep your arms out to the sides and reach high toward the sky, lengthening your entire torso. Exhale as you hinge forward from your hips, softening your knees, and reach down to tap the floor. This fluid motion mimics picking up a heavy pumpkin and lifting it overhead, effectively waking up your hamstrings, glutes, and lower back.
2. The Creepy Cat-CowTransition to your hands and knees on a comfortable mat to channel the iconic silhouette of a frightened Halloween feline. Place your wrists directly under your shoulders and your knees under your hips. As you inhale, drop your belly toward the floor, lift your chest, and look slightly upward to stretch the front of your torso. As you exhale, press firmly into your palms and arch your back toward the ceiling like a startled black cat, tucking your chin to your chest. This classic movement sequence releases deep tension along the entire length of the spine.
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