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Recovery Stretch Flow
Strong · 6-8+ yrsBedtime routine

Recovery Stretch Flow

Deep stretches + mindful breathing for school-age kids. Helps sleep quality.

8 min·6 steps·15 GP
Step 130s

Forward Fold

Bend forward to touch toes. Hold 30 seconds.

Forward Fold — Start

Start

Forward Fold — Move

Move

Forward Fold — Hold

Hold

Forward Fold — Done

Done

Them

Hold stretch

Step 26 reps

Seated Twist

Sit + twist torso left, then right. 3 each side.

Seated Twist — Start

Start

Seated Twist — Move

Move

Seated Twist — Hold

Hold

Seated Twist — Done

Done

Them

Twist gently

Step 330s

Hamstring Stretch

Sit + reach toward your toes. Hold 30 seconds.

Hamstring Stretch — Start

Start

Hamstring Stretch — Move

Move

Hamstring Stretch — Hold

Hold

Hamstring Stretch — Done

Done

Them

Deep stretch

Step 445s

Hip Opener

Butterfly pose with feet together. Hold.

Hip Opener — Start

Start

Hip Opener — Move

Move

Hip Opener — Hold

Hold

Hip Opener — Done

Done

Them

Hold butterfly

Step 54 reps

Box Breathing

Breathe in 4s, hold 4s, out 4s, hold 4s. 4 rounds.

Box Breathing — Start

Start

Box Breathing — Move

Move

Box Breathing — Hold

Hold

Box Breathing — Done

Done

You

Count rhythm

Them

Box breaths

Step 660s

Savasana

Lay flat, eyes closed, rest 1 minute.

Savasana — Start

Start

Savasana — Move

Move

Savasana — Hold

Hold

Savasana — Done

Done

You

Silent

Them

Total rest

Run it guided

Make it a daily habit.

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