After-work stretches to leave the workday behind
The end of the workday is a good time to change gears. The 5 p.m. Reset is ten unhurried minutes that open your chest and hips and finish on the floor, and the other two routines cover a midday chair break and a slower evening wind-down.
Start with a free 5-minute stretchFree first, no account needed. Then The 5 p.m. Reset (10 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- Switching from work mode to home mode
- Stiffness at the end of a long day of sitting
- A midday break when you cannot leave your chair
- A calm routine before dinner or the evening
Why a few slow minutes can help
A short ritual at the same time each day makes it easier to mark the end of work. Slow movement and steady breathing give your attention somewhere to go besides your inbox.
Most of the movements are done standing or on a mat, and they work through shoulders, hips and spine in a gentle order.
The 5 p.m. Reset
Leave your workday on the mat.
- 10 minutes
- 7 movements
- No equipment
- Standing, Floor
Slow shoulder circles
Slowly lift your shoulders, circle them backward, then let them settle.
Easier: Try this seated, with feet on the floor. Make the circles smaller.
Standing chest opener
Let your shoulders settle away from your ears and gently broaden your chest.
Easier: Keep your hands separate beside your hips and turn your palms forward.
Half-kneeling hip release
Keep your ribs above your pelvis. Gently tuck your tailbone.
Easier: Take a smaller movement. Skip kneeling if it is uncomfortable for your knees.
Gentle cat–cow
Exhale and gently round your back. Let your head follow your spine.
Easier: Use a very small range. Skip this movement if wrists or knees are uncomfortable.
Child’s pose
Reach your hands forward and lower your chest only as far as comfortable.
Easier: Keep your hips above your heels and use a smaller reach. Skip if kneeling bothers your knees.
Thread the needle
Slide your left arm beneath your right arm, palm facing up. Gently turn your upper chest.
Easier: Keep your shoulder lifted and make the reach smaller. Skip if wrists, shoulders, or knees hurt.
Single knee hug
Bring your left knee toward your chest, supporting behind the thigh with both hands.
Easier: Keep the knee farther away. Avoid this stretch if you have osteoporosis unless your clinician has cleared it.
Tips for a comfortable session
- Set a phone reminder for the time you usually finish work.
- Change out of work shoes first. It signals the end of the day.
- If energy is low, do the 5-minute midday routine and stop there.
Midday Unwind
Five minutes at lunch, without leaving your chair.
- 5 minutes
- 6 movements
- Chair
- Chair
- Shrug and release45 s
- Gentle chin tucks45 s
- Seated chair twist45 s each side
- Seated upper-back extension30 s
- Seated calf stretch30 s each side
- Wrist circles30 s
Evening Wind-Down
Turn the volume of your day down.
- 10 minutes
- 7 movements
- No equipment
- Floor
- Butterfly sit1 min
- Gentle cat–cow1 min
- Child’s pose1 min
- Single knee hug1 min each side
- Lying knee rolls1 min each side
- Half-kneeling hip release1 min each side
- Gentle pelvic tilts1 min
Common questions
How long is the The 5 p.m. Reset routine?
10 minutes and 7 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
No equipment. Setups used: standing, floor.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. Move only in a comfortable range, and skip kneeling or floor movements that hurt your knees or wrists. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.