Bedtime Unwind
Slow shoulder rolls, chest opening, cat-cow, a seated hip stretch, and longer exhales for a quieter pace before bed.
ORIGINAL VIDEO
10 MIN BYE BYE ROUND BACK - workout & stretching
The original video combines mobility and stretching. This plan selects the gentler movements for a quieter pre-bed sequence.
Original video: Pamela Reif · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Backward Shoulder Rolls10 reps · about 30 sec
Lift, roll back, then settle the shoulders down in a small, smooth circle.
- 02Seated Chest OpenerHold · about 30 sec
Sit tall, open across the chest and keep the movement out of your lower back.
- 03Cat-Cow8 reps · about 1.1 min
Move with your breath: gently extend, then round your spine one segment at a time.
- 04Seated Figure-Four StretchHold · about 1.1 min
Hinge forward with a long spine; never press down on the knee.
- 05Longer Exhale Breathing8 reps · about 56 sec
Keep your shoulders soft and let each exhale run slightly longer than the inhale.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Work within a comfortable range. Stop for sharp pain, dizziness, numbness or worsening symptoms, and use support whenever balance is uncertain.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.