Avoid Atrophy!Movement breaks and stretching
Evening stretch
1 round · about 8 min each
A slow, quiet stretch for the hips, back, neck, and chest before bed. About eight minutes.
Round 1: Equipment: Mat or carpeted floor. Equipment: Sturdy chair. No equipment listed.
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Get reminders for this routineThe rounds
Wind down
Take your time. Rest whenever you need to.
- Child's pose45 sec
Equipment: Mat or carpeted floor.
How to do it
Kneel and sit back toward your heels, reaching your arms forward on the floor. Rest your forehead down and breathe.
Put a cushion between your hips and heels if your knees are stiff.
Find a video - Knee to chest30 sec each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your back. Pull one knee toward your chest with both hands, hold, and switch.
Find a video - Seated figure-four stretch30 sec each side
Equipment: Sturdy chair.
How to do it
Sit tall and rest one ankle on the opposite knee. Lean forward gently with a straight back until you feel a stretch in the hip. Hold and switch.
Skip this if you have had a hip replacement, unless your surgeon or therapist has cleared it.
Find a video - Seated twist20 sec each side
Equipment: Sturdy chair.
How to do it
Sit tall in a chair. Turn your shoulders to one side, using the chair back for a light assist, hold, and switch.
Turn gently. Do not force the end of the range.
Find a video - Neck side stretch20 sec each side
No equipment listed.
How to do it
Sit or stand tall. Let one ear drop toward your shoulder until you feel a gentle stretch, hold, and switch sides.
Move slowly. Do not roll your head backward.
Find a video - Doorway chest stretch30 sec
No equipment listed.
How to do it
Place your forearms on either side of a doorway at shoulder height and step one foot through until you feel a stretch across your chest. Hold.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.