DAY 20 we are helping our legs feel lighter and opening our hips and shoulders. A gentle routine mainly on the back, briefly in tabletop. 0:00 Supine spinal twist 2:18 Nerve glide 3:12 Figure of 4 twist 4:15 Nerve glide 5:12 Figure of 4 twist 6:20 Thoracic opening 8:37 Shoulder CARs This challenge is designed to help you build a consistent daily habit of stretching and movement—no equipment needed. Whether you're looking to speed up recovery, reduce aches or aiming to improve flexibility and move more freely, this challenge is for you.