# Evening Back Decompression After Sitting

A gentle evening downshift for the back, hips, and breathing. Keep it slow and restorative, especially after long sitting or standing.

- URL: https://forma-web.online/routines/evening-back-decompression/
- Duration: About 8 min
- Admin slug: evening-back-decompression

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Legs on Chair Breathing

2 sets · 45s hold · 10s rest

Lie on your back with calves on a chair. Let the belly and ribs expand on each slow breath.

#### Steps
- Lie on your back near a chair.
- Place calves on the chair seat.
- Let the floor support your back.
- Breathe slowly into belly and ribs.
- Keep the jaw and shoulders relaxed.

#### Cues
- Calves supported.
- Back heavy.
- Slow breath.

#### Common mistakes
- Using a chair that feels too high.
- Forcing big breaths.
- Tensing the hips.

### 2. Happy Baby Rock

2 sets · 30s hold · 10s rest

Hold behind thighs or feet and gently rock side to side. Keep the neck relaxed and the stretch easy.

#### Steps
- Lie on your back.
- Bring knees toward your chest.
- Hold behind thighs or feet.
- Rock gently side to side.
- Keep the neck relaxed.

#### Cues
- Gentle rock.
- Neck soft.
- Easy stretch.

#### Common mistakes
- Pulling knees too wide.
- Lifting the head.
- Rocking aggressively.

### 3. Reclined Figure-Four

1 set · 45s hold · 10s rest · both sides

Cross ankle over thigh and draw the shape toward you. Keep the crossed foot flexed and the knee comfortable.

#### Steps
- Lie on your back with knees bent.
- Cross one ankle over the opposite thigh.
- Flex the crossed foot.
- Draw the shape toward you gently.
- Keep the knee comfortable, then switch sides.

#### Cues
- Hip stretch.
- Foot flexed.
- Gentle pull.

#### Common mistakes
- Pulling into knee discomfort.
- Tensing the neck.
- Forcing a deep stretch.

### 4. Supine Twist

1 set · 40s hold · 10s rest · both sides

Let knees fall to one side while shoulders stay heavy. Use pillows under knees if the twist feels too deep.

#### Steps
- Lie on your back with knees bent.
- Let both knees fall to one side.
- Keep shoulders heavy.
- Use a pillow under knees if needed.
- Breathe slowly, then switch sides.

#### Cues
- Shoulders heavy.
- Knees supported.
- Breathe into ribs.

#### Common mistakes
- Forcing knees to the floor.
- Lifting the opposite shoulder hard.
- Twisting into sharp pain.

### 5. Child's Pose Side Reach

1 set · 35s hold · 10s rest · both sides

From child's pose, walk hands to one side to stretch the ribs and back. Breathe into the open side.

#### Steps
- Start in child's pose.
- Walk both hands to one side.
- Let the opposite ribs open.
- Breathe into the open side.
- Return to center and switch sides.

#### Cues
- Hands walk sideways.
- Breathe into ribs.
- Keep it restful.

#### Common mistakes
- Forcing hips to heels.
- Collapsing into the shoulder.
- Holding the breath.