All routines

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.

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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 路 60s hold 路 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 路 40s hold 路 10s rest 路 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 路 40s hold 路 10s rest 路 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 路 6 reps 路 10s rest 路 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 路 50s hold 路 10s rest

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