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Week 1 · Day 3

Walk & Stretch

  • ~18 min
  • Active recovery
Gentle

Active recovery days help your muscles repair and keep your energy up. Take a gentle walk (stroller and kids welcome!) then do these stretches.

1. Easy walk · 10 min

An easy, comfortable pace where you could chat with a friend. Outside if you can; fresh air is a mood booster.

2. Stretch & mobility

Hold each stretch gently and breathe slowly. Never bounce, and never push into pain.

~8 min
1Cat-Cow60 secShow details

A flowing movement that brings your whole spine back to life.

How to do it

  1. 1Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. 2Breathe in: drop your belly, lift your chest and tailbone and look forward (cow).
  3. 3Breathe out: round your back toward the ceiling, tuck your chin and tailbone (cat).
  4. 4Flow slowly between the two with your breath.

Form tips

  • Move one vertebra at a time.
  • Push the floor away as you round.

Common mistakes

  • Moving only your neck.
  • Rushing through it.

Make it easier

Do it standing with your hands on your thighs, or seated on a chair.

Make it harder

Add hip circles on your hands and knees between rounds.

2Knees to Chest60 secShow details

The simplest, most soothing stretch for a tired lower back.

How to do it

  1. 1Lie on your back and draw both knees toward your chest.
  2. 2Hold behind your thighs or over your shins.
  3. 3Gently hug your knees in while keeping your head relaxed.
  4. 4Rock slowly side to side if that feels good.

Form tips

  • Keep your shoulders soft on the floor.
  • Breathe deeply into your belly.

Common mistakes

  • Lifting your head and straining your neck.
  • Pulling too hard on your knees.

Make it easier

Hug one knee at a time, keeping the other foot on the floor.

Make it harder

Gently draw small circles with your knees to massage your lower back.

3Figure-Four Stretch45 sec each sideShow details

Opens up the outer hip and glutes, which is great for lower back relief.

How to do it

  1. 1Lie on your back with your knees bent and feet flat.
  2. 2Cross your right ankle over your left knee, making a '4' shape.
  3. 3Lift your left foot off the floor and hold behind your left thigh, gently drawing it toward you.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Flex the foot of the crossed leg to protect your knee.
  • Keep your head and shoulders relaxed on the floor.

Common mistakes

  • Pulling so hard that your hips lift off the floor.
  • Tensing your neck.

Make it easier

Do it seated on a chair: cross your ankle over your knee and lean forward gently.

Make it harder

Gently press the crossed knee away from you while drawing the legs in.

4Lying Spinal Twist45 sec each sideShow details

Releases tension along the spine and outer hips.

How to do it

  1. 1Lie on your back with your arms out in a T.
  2. 2Bend your knees and let them fall slowly to the right.
  3. 3Turn your head to the left if that's comfortable.
  4. 4Hold and breathe, then bring your knees through the center to the other side.

Form tips

  • Keep both shoulders heavy on the floor.
  • Put a pillow under your knees if they don't reach the floor.

Common mistakes

  • Forcing your knees down.
  • Lifting your opposite shoulder high off the floor.

Make it easier

Keep your feet on the floor and let your knees tip only partway.

Make it harder

Straighten your top leg and hold your foot with the opposite hand.

5Neck Side Stretch30 sec each sideShow details

Melts away tension that collects in your neck and the tops of your shoulders.

How to do it

  1. 1Sit or stand tall with your shoulders relaxed.
  2. 2Gently tilt your right ear toward your right shoulder.
  3. 3Let your left shoulder drop down, away from your ear. Rest your right hand lightly on your head if you'd like more stretch.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Keep your face looking straight ahead.
  • Gentle is the goal. Never pull hard on your head.

Common mistakes

  • Lifting your shoulder up to meet your ear.
  • Yanking your head with your hand.

Make it easier

Tilt only slightly, without your hand.

Make it harder

Turn your nose slightly down toward your armpit to stretch the back of your neck.

6Child's Pose60 secShow details

A calming rest that gently lengthens your back, hips and shoulders.

How to do it

  1. 1Kneel on the floor with your big toes touching and knees apart.
  2. 2Sit your hips back toward your heels.
  3. 3Walk your hands forward and lower your chest toward the floor, resting your forehead down.
  4. 4Breathe slowly into your back.

Form tips

  • Place a pillow under your chest or between your hips and heels if needed.
  • Let each exhale soften you a little more.

Common mistakes

  • Forcing your hips to your heels.
  • Holding tension in your shoulders.

Make it easier

Rest your forehead on stacked fists or a pillow, or do it with your forearms on a chair seat.

Make it harder

Walk your hands to one side for a side-body stretch, then the other.

Rest is part of getting stronger.

Week 1, Day 3: Walk & Stretch · MorningHeart