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April Challenge



full-Body Reset: Stretch AND Move Daily


This month we are focusing on a Full-Body Reset with daily stretching and mobility, targeting different areas each week to help you move and feel better from head to toe. This challenge is perfect for beginners and anyone who is missing a stretching and mobility regimen to compliment their current exercise plan. The challenge is to participate every day. It is simple, practical and includes modifications for comfort*. Empower yourself this April to the commitment of improving how you move and feel.



Daily Stretching AND Mobility

There is a common misbelief that flexibility is something you either have or do not, but the truth is that it is something you build with consistent, intentional movement. Daily stretching and mobility can help reduce stiffness, lessen discomfort in the body, improve circulation and increase your muscle function and mobility. This will help you feel more connected to your body and set the foundation for greater flexibility over time.


This challenge is not about turning yourself into a human pretzel. It is all about small, manageable moves that can make a big difference when it comes to the daily tasks you do everyday.




Setting Yourself Up for Success

To make the most of this April challenge I have put together a few tips to help you prepare:


Schedule Your Stretching Time:

Choose a consistent time each day beforehand will combat the frustration of trying to fit it into an already busy day entirely. You could choose the morning to wake up your body after hours of sleeping, during the midday after sitting for a while in the car or at work, before bed to help unwind, or mix it up depending on your weekly schedule. The choice is always yours to make and making it before starting the challenge will set you up for success.


Find Your Space:

Select a comfortable area with enough room to move freely. It does not need to be a yoga studio or gym—just a space where you feel at ease. It could be you need your space to be quiet and free of other distractions or it could be outside in nature. You may choose different spaces through out the week to fit in perfectly with your day-to-day. Know where you are going to participate with this daily challenge to get you through April.


Gather Your Essentials:

Having a mat or towel, a strap or block for modifications, a blanket or cushion for comfort, and any props you like to use so you can easily access them. When you have everything you need in one place you save yourself time. You may find you need to add to this as we go through the challenge depending on your comfort level.


Making these small preparations will help build a sustainable habit and make daily movement effortless!




What to Expect in Your Inbox

With this new schedule, you can receive new content one to three times per week– depending on your subscription level.


Mondays: A free post related to the monthly and yearly theme, with practical guidance. (For all readers)

Wednesdays: A deep dive into mobility, flexibility, and chronic pain. (Paid subscribers only)

Fridays: Content focused on mental health and self-care. (Paid subscribers only)


Paid subscribers will also receive exclusive content and bonus materials, which will be clearly marked. This way, you can engage with the content that interests you most!



Subscription Bonus: (Paid)


A Structured Plan for the First Week

For paid subscribers, I have created a structured plan to guide you through the month of April for the current challenge. This includes:

Daily stretching & mobility exercises with a focus on different areas of the body.

*Modifications and progressions to meet your current flexibility level.

Tracking tips to stay consistent and benchmark your progress over time.

Yoga asanas to make the challenge fun while building on your strength in the different poses.




On Monday, I will release the April Calendar so that you can join (open to all) or use it alongside the paid subscription bonus as outlined above.


Remember: You don't need to be great to begin; you just need to get started. Embrace the process, be kind to yourself, and trust in your ability to create positive change in your life.

Live better. Empower your Healing.

Choose Knotsology.







Blog post written by Bonnie Rose Aherin, L6 BTEC, ACMT |

originally shared on the Knotsology Substack.


Bonnie Rose is an Advanced Clinical and Sports & Rehab Massage Therapist and yoga teacher located in Dunfermline, Scotland, UK. With Knotsology she works to help people with the management of their mental health and chronic pain both in clinic and in online sessions.


 
 
 

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