# Evening Recovery Stretch

A quiet recovery stretch for winding down after a full day. Keep the pace slow, the lights low, and the effort easy.

- URL: https://formaroutines.com/routines/evening-recovery-stretch/
- Duration: About 6 min
- Admin slug: evening-recovery-stretch

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Supine Breathing Reset

1 set · 60s hold · 10s rest

Lie on your back with knees bent and breathe slowly into the ribs. Let the shoulders soften.

### 2. Reclined Hamstring Strap Stretch

1 set · 40s hold · 10s rest · both sides

Use a towel behind the thigh or foot and lift the leg to an easy stretch. Keep the opposite leg comfortable.

### 3. Reclined Figure-Four

1 set · 40s hold · 10s rest · both sides

Cross ankle over thigh and draw the legs toward you. Keep the stretch in the hip, not the knee.

### 4. Open Book Stretch

1 set · 6 reps · 10s rest · both sides

Lie on your side and rotate the top arm open. Let the breath guide the range.

### 5. Supported Child's Pose

1 set · 50s hold · 10s rest

Rest forward onto a pillow, mat, or chair. Breathe slowly and avoid forcing hips to heels.