Mobility · 15 min

Wind Down

Slow stretches and breathing to end your day.

• 15 minutes
• New to it
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Everything here is slow and on the floor: gentle spine movement, long hip and back stretches, then a few minutes of box breathing. The music stays at a resting tempo throughout. Do it in the hour before bed, with the lights low.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z1 Recover · 60 to 90 bpm

Blocks

1. Settle in

   Z1 Recover
   • Neck Half Circles40 s
   • Cat-Cow60 s · Move with your breath
   • Arm Circles30 s · Small and slow

2. Long stretches

   Z1 Recover
   • Thread the Needle40 s each side
   • Hip 90/90 Switch40 s
   • Figure Four Stretch45 s each side
   • Standing Hamstring Stretch45 s each side
   • Open Book40 s each side
   • Wall Chest Opener40 s each side

3. Breathe

   Z1 Recover
   • Child's Pose60 s
   • Box Breathing180 s · In four, hold four, out four, hold four

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.