Mobility Workout
Evening Wind Down Stretch Routine
A 10-minute evening routine designed to help you transition from the activity of the day into a restful state for sleep. Begins with deep breathing to signal your nervous system to downshift, then moves through gentle neck rolls, seated forward folds, butterfly stretches, and supine twists — all calming, floor-based positions. Finishes with happy baby pose, legs up the wall, and savasana breathing. Every movement is chosen to activate your parasympathetic nervous system and release the physical tension that accumulates during the day. Do this in dim lighting, on your bed or the floor beside it, and notice how much faster you fall asleep.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.