After a relentless day of meetings, deadlines, and screen time, your body and mind deserve more than just a crash on the couch. We are talking about the evening decompression routine to release tension, improve posture, and reset both mentally and physically. Just 10 minutes of a few stretches at home can energise you for the next day.
Standing Forward Fold (Hamstring + Spine Release)
Why it works: Great for decompressing the spine, relieving lower back tension, and stretching out hamstrings tight from sitting all day.
How to do it:
• Stand with feet hip-width apart.
• Slowly bend forward at the hips, letting your head and arms hang toward the floor.
• Slightly bend your knees if needed. Hold for 30–60 seconds.
Wall Chest Opener
Why it works: Sitting at a desk leads to hunched shoulders and tight pecs. This stretch opens the chest and improves posture.
How to do it:
• Stand next to a wall and extend one arm straight against it at shoulder height.
• Slowly turn your body away from the wall until you feel a stretch across your chest and shoulder.
• Hold for 30 seconds. Switch sides.
Cat-Cow Stretch (Spinal Flexibility)
Why it works: Simple, effective movement to loosen up the spine and engage core muscles.
How to do it:
• Get on all fours with wrists under shoulders and knees under hips.
• Inhale as you arch your back (cow), lifting your head and tailbone.
• Exhale as you round your spine (cat), tucking your chin and pelvis.
• Repeat slowly for 1–2 minutes.
Figure-Four Stretch (Hip + Glute Release)
Why it works: Tight hips and glutes contribute to lower back pain. This stretch targets both.
How to do it:
• Lie on your back and cross your right ankle over your left thigh.
• Grab behind your left thigh and gently pull toward your chest.
• Hold for 30 seconds. Switch legs.
Child’s Pose with Side Stretch
Why it works: A restorative yoga staple, this pose calms the nervous system while releasing tension from the lower back and lats.
How to do it:
• Kneel on the floor, big toes touching, and sit back on your heels.
• Reach your arms forward and lower your chest toward the floor.
• For added stretch, walk your hands slightly to the left to stretch your right side, then to the right.
Legs-Up-the-Wall Pose
Why it works: This passive pose improves circulation, reduces swelling in tired legs, and promotes calmness.
How to do it:
• Lie on your back and extend your legs up a wall.
• Scoot your hips as close to the wall as comfortable.
• Let your arms rest at your sides. Close your eyes. Stay here for 5–10 minutes.
Box Breathing (Mental Decompression)
Why it works: This breath-work technique resets the nervous system and clears the mind.
How to do it:
• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat for 2–4 minutes
