every week I feel terrible, go and stretch on a whim, feel amazing again, go run a kilometer or two, feel amazing, then go home and forget that feeling until the next week when I get another spontaneous urge to help my body
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2in other news GO FUCKING STRETCH you don't need a routine you can just pull on your muscles until they start to burn lightly then hold for 10-20 seconds
touch your toes, kick one leg out forward and try to touch that foot, lift a leg up on something as high as possible, put one arm on your back arching over your head then pull your elbow with the other arm, lay one arm straight across your chest then pull it with your other arm,
honestly just do whatever. look something up. but just go do it. i promise you'll feel better afterwards.
I see you saying "I'll get to it in a minute" no you won't I know you won't because I didn't
get up Now and stretch. even better if you're out and about. nobody cares; they won't look at you weird and will probably never see you again. go forth and stretch