Preparation:
Find a quiet space where you won’t be disturbed. Sit or lie down comfortably. If it feels right, close your eyes. Let your breath settle. Notice where your body touches the ground. Feel your feet. Feel your breath. There’s nothing you need to do right now.

We’ll gently move through your body, tensing and relaxing one muscle group at a time. After each movement, pause and notice the shift – the contrast between effort and ease.

1. Feet and lower legs

Pull your toes toward you and tense your calves (as if standing on your heels).
Hold for 5–7 seconds.
Release. Exhale. Feel the difference.

2. Upper legs

Press your knees together and tense your thighs.
Hold.
Release. Notice the heaviness in your legs.

3. Hips and glutes

Squeeze your glutes gently.
Hold.
Release. Let your pelvis feel grounded.

4. Abdomen and lower back

Engage your abdominal muscles as if holding your breath or bracing.
Hold.
Let go. Breathe into your belly. Feel the space.

5. Chest and breath

Take a deep breath and lightly tense your chest.
Hold.
Release with a soft exhale. Let your chest relax.

6. Shoulders and upper back

Lift your shoulders up toward your ears.
Hold.
Drop them down with gravity. Let them soften.

7. Arms and hands

Make fists and tense your forearms and biceps.
Hold.
Release. Open your hands slowly. Feel the tingling.

8. Neck and jaw

Draw your chin gently toward your chest. Feel the tension in your neck.
Hold.
Release. Let your neck be long and soft.

9. Face

Tighten your eyes, forehead, and mouth – like a facial grimace.
Hold.
Let go completely. Let your face soften and open.

Closing

Stay for a few quiet minutes.

Check in with yourself:
– Where do you feel more relaxed?
– What’s shifted in your body?
– What do you notice in your breath?

Take a few deeper breaths.
Gently wiggle your fingers and toes. Stretch if you’d like.
When you’re ready, open your eyes.

Guided session? Check the Stretch Sessions