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For the moment · Premium routine

Wind Down

  • 6 minutes
  • 8 stretches
  • Seated or kneeling, lying down
  • No equipment

A bedtime stretch to relax before sleep. Eight slow stretches, seated and then lying down, for the hips and the back.

When to do it: In the evening, on a mat, a rug or the bed.

Premium routine. Unlock Wind Down and all 12 routines in the app. New subscribers get a 7-day free trial on the yearly plan.

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Illustration of the butterfly stretch stretch from the Wind Down routine
Butterfly Stretch, one of the 8 stretches in Wind Down

The 8 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Butterfly Stretch

    30 s

    Opens the inner thighs and hips.

  2. Seated Twist

    20 s each side

    Twists the spine and stretches the outer hip.

  3. Kneeling Reach

    30 s

    Lengthens the spine and opens the upper back.

  4. Cobra Stretch

    25 s

    Opens the front of the body after long hours sitting.

  5. Lying Hamstring Stretch

    25 s each side

    Lengthens tight hamstrings.

  6. Glute Stretch

    25 s each side

    Stretches the glutes and outer hip.

  7. Knees to Chest

    30 s

    Gently rounds and relaxes the lower back.

  8. Lying Knee Rocks

    30 s

    Mobilises the lower back and hips with a gentle twist.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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