Moving through the cycle
Before the heat
Five minutes of light movement — hip circles, arm swings, a few squats — raises your core a degree before you sit down.
Between cycles
Walk, don't lounge. Easy movement between heat and cold keeps circulation honest.
After the cold
Gentle stretches once your body has returned to warm: hamstrings, shoulders, spine. Cold contracts; movement reopens.
The reset
A short floor sequence — child's pose, a gentle twist, a long exhale — closes the session better than standing straight into your phone.
⚠ Stretch into comfort, never into pain. After cold exposure, warm your body fully before deep stretching.