Evening Stretch to Unwind is a feel good mobility workout from Julia Reppel to do any time you are needing some relaxing dynamic stretching and mobility work. There are some moves in this session that aren’t very relaxing, but most of them will give you some deep mobility and flexibility while also winding you down. I did one of Julia’s more vigorous mobility workouts prior to doing this one. This worked very nicely as a way to finish my recovery day workout.
Each exercise is done for 45 seconds followed by a 12 second transition. There is a timer in the lower left hand corner of the screen counting down the intervals and transitions. During the transition Julia demonstrates the next exercise. There is a progress bar in the upper right hand corner counting down the workout time as a percentage.
Evening Stretch to Unwind is 23:20 minutes. Equipment: fitness mat.
- Butterfly sit neck circles (sit on mat in butterfly and do neck circles)
- Cross-legged sit > alt twist (seated spinal twist, alternate sides)
- Shoulder opener (sit on mat with feet on mat and hands on mat behind you, arch spine and look upward pulling shoulders together behind you, hold this position then release briefly before repeating and going deeper into the move)
- Twisted seat (sit on mat with one leg bent and laying on mat, other leg is bent with knee aimed to ceiling and foot on floor outside of opposite leg, wrap one arm around top leg and twist torso to look behind you)
- Repeat #4 on other side of body
- Half pancake stretch (sit on mat with one leg extended to side, other leg is bent with sole of foot against inner thigh of opposite leg, with hands on mat in front of you, draw circles with upper body)
- Repeat #6 on other side of body
- Slow 90-90 switch > TTN (sit on mat with both knees bent at 90 degrees, both knees facing to one side with legs on mat, do thread the needle with upper body while in this position, place hands on mat behind you and slowly swap leg positions then repeat thread the needle on other side)
- Palm peels (kneel on mat, hands are on mat in front of you with fingers facing knees, alternate bending elbow and lifting palms off mat)
- Quadruped shoulder circles (on hands and knees do shoulder circles keeping arms straight so movement remains in shoulders)
- Slow cat-cow
- Slow spinal wave (flow from child’s pose to cobra slowly rounding spine, then reverse this motion back to child’s pose)
- Deep lunge hold (deep kneeling lunge with forearms on mat)
- Low lunge > TTN (one leg is bent and out to side, the other leg is extended straight on mat, in this position, do thread the needle with upper body)
- Repeat #13 & 14 on other side of body
- Supine 90-90 switch w/ hands behind back (lay on back on mat, hands are under small of back, knees are bent with feet on mat, drop both knees to one side then to the other)
- Eagle twist (lay on back with arms extended to sides in a T, cross one leg over the other with thighs touching, twist legs to one side into a supine spinal twist then twist legs to other side)
- Swap leg position and repeat #17
- T-spine opener (lay on back mat, bring one bent knee across body to floor, extend both arms in front of you, sweep top arm overhead and to other side trailing fingers on floor until arms are open in a T, then sweep arm back to meet the other arm)
- Pretzel (same starting position as #19, bend bottom leg bringing heel to glutes, top arm holds top of foot stretching quad)
- Repeat #19 & 20 on other side of body
- 60 seconds of deep breathing (lay on back on mat, knees bent and feet on floor, hands resting on belly, taking deep breaths)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
