Gentle Stretches To Unwind After A Long Day

A long day lives in your body — tight shoulders, a stiff back, a busy mind. These six gentle moves take about ten minutes and need no equipment.

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The routine

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1. Neck release — slowly drop each ear toward your shoulder, five breaths each side.
2. Shoulder rolls — ten slow circles backwards.
3. Cat and cow — on hands and knees, round and arch your back with your breath.
4. Child's pose — rest your forehead down and breathe into your back for one minute.
5. Seated twist — gently turn to each side, keeping your spine tall.
6. Legs up the wall — lie down with your legs resting on a wall for three minutes.

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“Move slowly enough that you can notice how each part of you feels.”

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Make it a ritual

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Do the routine at the same time each evening, with soft light and no screens. Over time, your body learns that these movements mean it's time to rest.