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A Zenbody practice · Nº 37

Standing unwind

For the end of the day. Long, slow holds on your feet, for the end of the day.

9 movements · about 7 minutes · standing · no equipment

The sequence

1
Shoulder Rolls
30s
2
Ear to Shoulder
45s left
3
Ear to Shoulder
45s right
4
Cross-Body Shoulder Stretch
45s* left
5
Cross-Body Shoulder Stretch
45s* right
6
Standing Quad
45s left
7
Standing Quad
45s right
8
Leaning Calf
45s left
9
Leaning Calf
45s right

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Ear to Shoulder, standing position

Ear to Shoulder

45s each side

Drop one ear toward your shoulder. Let the other shoulder fall.

  1. Stand or sit tall, facing straight ahead.
  2. Lower your right ear toward your right shoulder.
  3. Let your left shoulder drop away from your ear.
  4. Breathe, and let the weight of your head do the rest.
Where you feel itSide of the neckTop of the shoulder

Easier: Rest your right hand lightly on your head for a little more weight. Hold the edge of your chair with the opposite hand to keep that shoulder down.

Cross-Body Shoulder Stretch, standing position

Cross-Body Shoulder Stretch

30s each side

Hug the arm across. Keep the shoulder low.

  1. Stand or sit tall.
  2. Bring one arm straight across your chest.
  3. Use the other arm to draw it gently closer.
  4. Keep the shoulder of the stretched arm down, away from your ear.
Where you feel itBack of the shoulderUpper arm

Easier: Ease the pull on a stiff day. Works seated just as well.

Standing Quad, standing position

Standing Quad

45s each side

Heel to glute. Knees together, hips forward.

  1. Stand tall with a wall or chair nearby.
  2. Bend one knee and take hold of that ankle behind you.
  3. Draw the heel toward your glute, keeping both knees together.
  4. Press your hips gently forward and stand tall.
Where you feel itFront of the thighFront of the hip

Easier: Loop a strap or towel around the ankle. Hold a wall with the free hand.

Leaning Calf, standing position

Leaning Calf

45s each side

Hands on the wall. Back leg straight, heel down.

  1. Stand facing a wall and place both hands on it at chest height.
  2. Step one foot back, toes pointing forward.
  3. Straighten the back leg and press the heel toward the floor.
  4. Lean your hips gently toward the wall.
Where you feel itCalf of the back leg

Easier: Step the back foot in closer, or come up onto a step and lower the heel.

More practices

Wind down

Slow stretches, all lying down, for the end of the day.

about 7 min · 7 movements · floor

Floor hips

Deep, slow hip work, all of it on the floor.

about 11 min · 13 movements · seated to floor

Floor hamstrings

The backs of the legs, seated and lying down.

about 11 min · 13 movements · floor

All 38 practices

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Standing unwind · 7 min