Beginner · 5 min
Post Exercise I
Facilitate your body's recovery with a series of calming stretches designed to ease muscle tension, improve flexibility, and promote a gradual return to a resting state after exercise.
Total session: 5:49 · Includes preparation and side changes.
Ready when you are
Rag doll
Movement instructions
Stand with your feet hip-width apart and knees soft. Fold forward from your hips and hold opposite elbows. Let your head and arms hang comfortably.
Use a gentle fold, especially with back or hamstring problems.
Total (including preparation): 5:49 · 5:49 remaining
Up next: Rag doll · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Rag doll0:30
- Upward salute0:30
- Toe touch0:30
- Reverse shoulder0:30
- Upward dog0:30
- Child's Pose0:30
- Knees-to-Chest0:30
- Lying figure four · Both sides0:40
- Spinal twist · Both sides0:50
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
300 seconds moving + 49 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Post Exercise I.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
9 timed steps use 9 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Rag doll | 30 |
| 2 | Upward salute | 30 |
| 3 | Toe touch | 30 |
| 4 | Reverse shoulder | 30 |
| 5 | Upward dog | 30 |
| 6 | Child's Pose | 30 |
| 7 | Knees-to-Chest | 30 |
| 8 | Lying figure four | 40 |
| 9 | Spinal twist | 50 |
Routine overview
What you’ll move through.
9 timed steps · 5 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Rag doll
Standing · Focus: back, hamstrings.
- 02
30sUpward salute
Standing · Focus: shoulders, sides, upper back.
- 03
30sToe touch
Standing · Focus: hamstrings, calves, back.
- 04
30sReverse shoulder
Standing · Focus: chest, shoulders.
- 05
30sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
- 07
30sKnees-to-Chest
Floor · Focus: lower back, hips.
- 08
40sLying figure four
Floor · Focus: hips, glutes.
- 09
50sSpinal twist
Floor · Focus: back, hips.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 30 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 2 · 30 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 3 · 30 seconds
Toe touch
- Stand with your feet hip-width apart.
- Bend forward from your hips, keeping a soft bend in your knees.
- Let your hands reach toward your feet and relax your neck.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 4 · 30 seconds
Reverse shoulder
- Stand tall and clasp your hands behind your back.
- Straighten your arms as comfortable.
- Gently lift your hands away from your back and open your chest.
Keep your shoulders down and your ribs over your hips.
For less intensity, hold a towel between your hands behind your back instead of clasping them.
Step 5 · 30 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 6 · 30 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Step 7 · 30 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 8 · 40 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 9 · 50 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Keep moving
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