Habit lasts 7 minutes at the end of the day

tthis is the time at the end of most days when the transition takes place. You turn off your laptop, turn off your ring, or finally put the kids to bed, and it’s time to switch from productivity mode to rest.

Making that transition can be personal. Maybe you change into your favorite clothes, make a cup of tea, slowly cook a favorite meal, meditate, or do something else to change your state of mind.

But it can also feel daunting when so much of our labor—whether for work or for our families and personal lives—is done at home. That’s why, if you’re looking to shake off the day and transition into self-care, we humbly recommend a good stretch.

Stretching at night benefits both your body and mind. It can create space in joints that have become congested from staying in the same position all day and release endorphins that promote relaxation and calm.

Yoga instructor Claire Grieve previously told Well + Good: “Stretching should be an important part of your evening routine. “Regular stretch helps to melt away everyday stress, tension, and anxiety. Hip stretches are especially helpful for releasing the minutiae of the day. Stretching in a restorative, passive way helps the body. you go to sleep by helping you to go into a state of relaxation. relax.”

If that sounds like a good plan to you, try this last seven-minute routine led by trainer Kat Atienza, founder of Session in Brooklyn. Your hips, along with your back, sides, and glutes will get some delicious opening and stretching.

“All of these movements are really great for keeping you active and moving, and releasing any stress you might be holding onto at the end of the day,” says Atienza.

You’ll start with some exaggerated shrug and shrug, where Atienza reminds you to be “really clear,” meaning you should make the movement intentional and loud. You’ll then move along your body with stretches that stretch your lats and upper/mid back, aka the thoracic spine. Then, Atienza leads a small stream of stretches through your hips, quads, and hamstrings in a series of joggers, with a literal twist to hit back. that thoracic spine. She shows it off with a little love for your lower body in a “juicy” 90-90 stretch and ends with some relaxing knee hugs that will help you find your way around. relief for his lower back.

Expect to feel long, loose and warm, and ready for wherever the night takes you. Hopefully, it’s a cozy place.


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