Evening stretches: the ritual that releases hips and back

The day has been long, your body knows it. Ten minutes, a mat, and everything releases: hips, back, shoulders. No need to be flexible, just be there.

This mobility and stretching session is done at the end of the day, in comfortable clothing. Breathe deeply, move without forcing, and stay in tune with your body: we stretch, we don't grimace.

The format

6 exercises, 40 seconds of work, 10 seconds of transition. 2 rounds in total, or about 10 minutes. For unilateral exercises, 20 seconds per side.

1. Cat-cow

On all fours, hands under shoulders. Round your back as you exhale, gently arch as you inhale. Slow, fluid, without jerking.

Weight variation: slide a light dumbbell (1 to 2 kg) onto your lower back, and keep it in place during the movement to feel the spine working.

2. Low lunge, hip opening

One foot between your hands, the other knee on the floor. Move your pelvis forward, chest open. 20 seconds per side.

Weight variation: hold a light dumbbell against your chest and maintain the position, arms tight against you.

3. Reclining pigeon

Lying on your back, right ankle placed on your left knee. Grab your left thigh and pull it toward you. 20 seconds per side. Your glutes will thank you.

Weight variation: place a light dumbbell on the crease of your hip to gently accentuate the opening.

4. Thoracic rotation

On all fours, one hand behind your neck. Open your elbow toward the ceiling, follow it with your eyes, then return. 20 seconds per side.

Weight variation: hold a light dumbbell in your turning hand, arm extended toward the sky with each opening.

5. Deep squat, active pause

Feet spread, go down into a deep squat. Push your knees with your elbows, back long. Breathe, release the pelvis.

Weight variation: hold a light dumbbell with both hands in front of you, as a counterweight, to sit lower.

6. Child's pose, arms stretched

Bottom toward your heels, arms extended in front of you. Walk your hands to the right, then to the left, to stretch your sides.

Weight variation: hold a light dumbbell in each hand and let their weight help you lengthen your shoulders.

Let's keep going

Two rounds, nothing more. Between the two, shake out your arms, catch your breath. At the end of the second round, stay lying down for a minute, eyes closed, hands on your belly.

Well done. You just gave your body what it had been waiting for since this morning. Shall we do it again tomorrow? It's up to you to choose your pace, and above all, to listen to yourself.