Flexibility for real life.
Free printable recipe
Mobility.
Mobility.
It’s kind of a big dill.
Twelve spots, thirty seconds each, zero stretching. Grab a pickleball and I’ll send you the routine — free, two printable pages.
About 10 minutes
12 spots, head to toe
1 pickleball
your new
favorite floor
helper.
favorite floor
helper.
Small ball.
Big relief.
Big relief.
What’s on the two pages
12
Spots, head to toe
Neck to feet, in the order that saves you flipping around on the floor. Every one photographed, so you know exactly where the ball goes.
4
Rules that make it work
Press, don’t grind. Breathe out to let go. Aim for a good hurt. Thirty seconds is plenty. That’s the whole method.
10
Minutes, once a week
Print it, pin it to the fridge, run it after work or before bed. Short and consistent beats long and occasional.
01Neck:30
02Shoulder blade:30/side
03Traps:30/side
04Pecs & chest:30/side
05Glutes:30/side
06Hamstrings:30/side
07Quad · side 1:30
08Inner thigh · 1:30
09Quad · side 2:30
10Inner thigh · 2:30
11Calves:30/side
12Feet & arches:30/side
You don’t have to be flexible to start.
That’s the whole idea behind how I teach — simple tools, real bodies, zero pretzel poses. Start with a pickleball and ten minutes.
Flexibility for real life.