All routines

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.

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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.