Workouts · Mobility

Evening Unwind in 15

The day is done — fifteen minutes of long, quiet holds that tell your body the same thing.

15 minbeginnermatmobilitylight
Why it works. Gentle evening stretching pairs naturally with wind-down: long exhales and long holds downshift the nervous system.

Warm-up

Three slow breaths, shoulders dropping — 30s
Easy neck rolls — 30s

The workout

  1. hamstring stretch — 2 × 30s each side
    rest 15s
  2. quad stretch — 2 × 30s each side
    rest 15s
  3. glute stretch — 2 × 30s each side
    rest 15s
  4. butterfly stretch — 2 × 40s
    rest 15s
  5. chest stretch — 2 × 30s
    rest 15s
  6. seated calf stretch — 2 × 30s
    rest 15s

Cool-down

Lying flat, slow breathing — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More mobility sessions

20 min · beginnerActive Recovery in 2010 min · beginnerChair Mobility in 1020 min · beginnerDeep Hips & Hamstrings in 205 min · beginnerDesk Micro-Break in 5

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