The Evening Wind-Down Stretch

Reach both arms overhead, then slowly fold forward with soft knees and let your upper body hang. This lengthens the spine and shoulders that were held in one position all day, and it marks a clear change from sitting.

Kneel, sit back toward your heels and reach your arms forward along the floor. This lets your lower back release and gives you a natural moment to slow your breathing down.

On hands and knees, slowly alternate between arching and rounding your back, moving with your breath. This gently mobilizes the spine that barely moved while you sat.

Lie on your back, drop both knees to one side and open your arms wide, holding 30 seconds per side. This is a gentle rotation that releases the lower back and hips without any effort.

Lying on your back, cross one ankle over the opposite knee and draw that leg toward your chest, holding 30 seconds per side. This opens the hips and glutes, which spend the day compressed under you.

Lie on your back with a hand on your stomach, inhale through your nose for 4 counts and exhale slowly for 6. A longer exhale than inhale is a simple way to let your body settle before the evening.