Why this routine matters
Use after a stressful day, a long period of sitting, or on recovery days. The goal is to finish feeling calmer and less restricted, not to maximise range.
12-minute routine
Evening Unwind
A slower routine to reduce tension, restore comfortable breathing and finish the day with gentle movement.
Watch the demonstration
Evening Unwind video guide
Supported Breathing
A calm rib-cage breathing drill to begin the routine and reduce unnecessary tension.
Video source: MedBridge · Curated by FitOver40Why you are doing it
Benefits and purpose
Key benefits
- Encourages relaxed breathing.
- Reduces the feeling of accumulated tension.
- Supports a calmer transition into the evening.
- Maintains comfortable movement on recovery days.
Follow the sequence
Your starter routine
Supported breathing
Lie on your back with the lower legs on a chair, or sit comfortably. Take six slow breaths with a relaxed jaw and shoulders.
Open-book rotation
Lie on one side with knees bent and rotate the top arm and upper back gently toward the floor behind you.
Supported hip stretch
Use a chair or the floor to create a mild glute and hip stretch. Keep the sensation easy enough to breathe normally.
Child’s-pose reach
From hands and knees, sit the hips back comfortably and reach the hands forward or slightly to each side.
Hamstring glide
Straighten and bend one knee gently rather than holding a hard stretch. Repeat six to eight times per side.
Final breathing
Finish with two minutes of slow nasal breathing and allow the body to settle.
Adjust the challenge
Regressions and progressions
Easier option
Complete the breathing, open-book rotation and final breathing only.
Progression
Hold comfortable positions slightly longer while maintaining slow breathing.
Keep moving
Related mobility guides
Comfort comes first.
These routines are general educational guidance. Stop if a movement causes sharp, worsening, radiating or unexplained pain, and seek appropriate professional advice when needed.
A stronger next chapter
Start where you are. Build from there.
FitOver40 is about practical progress that fits your life.