Desk Day Unwind
Fifteen minutes to undo a day of sitting. Opens up the hips and upper back.
- Format
- 1 round, hold each position
- Time
- 15 min
- Level
- Beginner
- Equipment
- None
Flow
10 slow repsCat-Cow
On hands and knees, alternate rounding and arching your spine with your breath.
- Hands under shoulders, knees under hips
- Inhale, drop the belly and lift the chest
- Exhale, round the back and tuck the chin
- Move one segment at a time
10 per sideOpen Book
Lie on your side with knees bent and rotate your top arm open like the page of a book.
- Knees stacked and stay together
- Follow your hand with your eyes
- Breathe out as you open
- Return slowly
Scale it: Put a pillow under the top arm if the floor is out of reach.
90 sec per sideCouch Stretch
Put the back knee on the floor near a wall with the shin up the wall, then stand the torso tall to open the front of the hip.
- Squeeze the glute on the stretched side
- Keep the ribs down
- Stand the torso up slowly
- Breathe and hold
Scale it: Move the knee away from the wall, or keep the torso leaning forward.
2 x 12Glute Bridge
Lie on your back with knees bent and drive your hips up until your body is straight from knees to shoulders.
- Feet flat, about hip width
- Push through your heels
- Squeeze your glutes hard at the top
- Ribs down, do not arch your back
Scale it: Make it harder with one leg or with a weight across the hips.
2 minChild's Pose
Kneel, sit your hips back to your heels and reach your arms forward. Slow your breathing down.
- Knees wide, big toes together
- Hips sink toward the heels
- Reach long through the fingers
- Long, slow breaths
Scale it: Put a pillow under your hips or chest.
Coach's notes
Great to do in the evening or anytime your back feels tight from sitting.