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Strong · 6-8+ yrsBedtime routine
Mindful Muscle Release
Progressive muscle relaxation: tense + release each body part.
7 min·6 steps·12 gains
Step 12 reps
Feet Squeeze
Squeeze your feet tight for 5s, then release.
You
Guide count
Them
Tense + release
Step 22 reps
Leg Flex
Tighten leg muscles for 5s, release.
Them
Tense legs
Step 32 reps
Fist Squeeze
Squeeze hands into tight fists, release.
Them
Tense hands
Step 42 reps
Shoulder Lift
Lift shoulders to ears for 5s, drop them.
Them
Lift + drop
Step 52 reps
Face Scrunch
Scrunch your face tight, then relax fully.
Them
Scrunch + relax
Step 660s
Whole Body Relax
Lay flat + let every muscle relax. 1 minute.
Them
Full relaxation
Run this with timers + voice cues.
BabyGains Play guides you through every step. 84 routines, all ages.