How to use this guide

Every stretch follows the same three-beat pattern, the habit that keeps clients safe and builds the anatomy into memory:

Communicate - tell them where they should feel it and what's abnormal

Apply - hold at a 5–7

Exit - ease out, breathe, ask

Work at a 5–7 out of 10 — strong but productive, never painful. Universal stops:

• Numbness or tingling
• Burning or radiating sensation
• Pinching inside a joint
• Pain in the opposing muscle
• Dizziness (especially neck work