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Workout

Gentle stretching after a workday

~9 min.
~108 kcal
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After a long workday, muscles accumulate tension, posture suffers, and joints lose mobility — especially if you spend a lot of time sitting. This workout is designed for exactly those moments: it gently brings the body back into tone, relieves stiffness, and helps you recharge before the evening.

The routine combines flexibility exercises and light mobility work with functional loops. The loops provide support and allow you to control the depth of the stretch — you choose the comfortable range of motion. No discomfort, no jerky movements: only smooth, mindful motion.

Things to keep in mind during the workout:

  • Breathe steadily and deeply — the exhale helps relax the muscle during a stretch.
  • Don't push your range of motion: a mild pulling sensation is normal, sharp pain is a signal to stop.
  • Move slowly and in a controlled manner, especially during rotation and bending exercises.
  • The workout is suitable for adults of any fitness level, including those who lead a predominantly sedentary lifestyle.

14 exercises will sequentially work through the back, hips, shoulders, and thoracic spine — the areas that suffer the most from prolonged desk work. Give yourself this hour — your body will thank you.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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