15-minute stretch before bed.
Held stretches, one after another, at an easy pace. 9 moves, no equipment, at Medium. Good night.
- Time
- 15 min
- Moves
- 9
- Equipment
- None
- Neck side stretchEar to shoulder, other hand reaches down2 × 30 s each side
- PigeonSquare the hips, breathe into it2 × 45 s each side
- Thread the needleSlide the arm under, rest the shoulder2 × 30 s each side
- Child’s poseHips to heels, arms long90 s
- Lying spinal twistKnees one way, look the other2 × 40 s each side
- Figure fourAnkle over knee, pull it in2 × 40 s each side
- Happy babyHold the feet, rock side to side80 s
- Legs up the wallArms out, let the legs rest90 s
- Box breathingIn four, hold four, out four, hold four110 s
In the app this fits your time, your gear and your level.
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