{"id":116436,"date":"2025-04-12T15:15:00","date_gmt":"2025-04-12T09:45:00","guid":{"rendered":"https:\/\/www.1mg.com\/articles\/?post_type=web-story&#038;p=116436"},"modified":"2025-04-12T14:30:01","modified_gmt":"2025-04-12T09:00:01","slug":"7-stretches-to-do-before-bed-to-improve-your-sleep","status":"publish","type":"web-story","link":"https:\/\/www.1mg.com\/articles\/web-stories\/7-stretches-to-do-before-bed-to-improve-your-sleep\/","title":{"rendered":"7 stretches to do before bed to improve your sleep"},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\" \/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\" \/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-video-0.1.js\" 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auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#fff\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-10bc8b9d-c303-49ef-995f-27809067ed2c\">\n<div class=\"fill\" style=\"will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-13.83495%;top:-21.35922%;width:131.5534%;height:130.42071%;opacity:1\">\n<div 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0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.485437em;line-height:1.2;text-align:center;padding:2.932551319648094% 2.932551319648094%;color:#000000\"><span><span style=\"font-weight: 700\">7 <\/span><span style=\"font-weight: 700\">stretches to do before bed to improve your sleep<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.37864%;top:95.79288%;width:76.69903%;height:3.39806%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6329113924050633% 0.6329113924050633% 0.6329113924050633% 0.6329113924050633% \/ 9.523809523809524% 9.523809523809524% 9.523809523809524% 9.523809523809524%\" id=\"el-99a509fe-3e51-4dfc-adbd-928dc6540fa3\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.4746835443037975% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.242718em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Written by: Mantasha<\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-f7741e60-e08d-463c-bac1-a356984d1790\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 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0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.242718em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span>Reviewed by: Dr. Swati Mishra<\/span><\/p>\n<p><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"7f2c204d-9bf3-4e7c-bb9f-a0b5e1de767f\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-9162f739-2cde-49af-846c-10c28c3c08e2\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-05f91768-8497-42b7-8d01-fad1d9e3b3bb\",\"keyframes\":{\"transform\":[\"translate3d(0px, 129.85754%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 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640w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/cropped-shutterstock_2114367974-225x300.jpg 225w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/cropped-shutterstock_2114367974-150x200.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-d8e28dd6-610a-40ef-8b8c-154c1de404d3\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:68.28479%;width:76.69903%;height:31.5534%;opacity:1\">\n<div id=\"anim-9162f739-2cde-49af-846c-10c28c3c08e2\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-05f91768-8497-42b7-8d01-fad1d9e3b3bb\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 129.85754%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6329113924050633% 0.6329113924050633% 0.6329113924050633% 0.6329113924050633% \/ 1.0256410256410255% 1.0256410256410255% 1.0256410256410255% 1.0256410256410255%\" id=\"el-b975641f-184f-453d-ae97-88d469fbfe9f\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.5379746835443036% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:3.1645569620253164% 3.1645569620253164%;color:#000000\"><span><span style=\"color: #fff\">Struggling to fall asleep or waking up tired? A gentle stretch before bed can work like magic\u2014relaxing your muscles, calming your mind, and setting the tone for a restful night.&nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-04f3f35c-4c06-4816-bd5b-de6f3bcc2a17\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-4e2697bf-38cc-4ddb-b16c-59da070f5d70\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"80616c6a-0cb0-4f0c-939d-2206b6e0829a\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-3b6519a7-08a0-491b-ad57-2906adf30a9c\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-790ff1a7-985c-4423-a0bb-f879c34c1859\",\"keyframes\":{\"transform\":[\"translate3d(0px, 207.36958%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#c6c3c1\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-fc52bfdd-b7a7-47a2-b37d-0f6282ea037a\">\n<div style=\"position:absolute;width:133.38544%;height:100%;left:-21.56867%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/12\/cropped-2149029667.jpg\" alt=\"sleep well\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/12\/cropped-2149029667.jpg 640w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/12\/cropped-2149029667-225x300.jpg 225w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/12\/cropped-2149029667-150x200.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-37eea169-043c-4d7e-89c8-2f7f5c92078f\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:76.3754%;width:76.69903%;height:15.85761%;opacity:1\">\n<div id=\"anim-3b6519a7-08a0-491b-ad57-2906adf30a9c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-790ff1a7-985c-4423-a0bb-f879c34c1859\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 207.36958%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6329113924050633% 0.6329113924050633% 0.6329113924050633% 0.6329113924050633% \/ 2.0408163265306123% 2.0408163265306123% 2.0408163265306123% 2.0408163265306123%\" id=\"el-6f8201fa-92e3-45f4-af31-dee348d5f5a7\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.5379746835443036% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:3.1645569620253164% 3.1645569620253164%;color:#000000\"><span><span style=\"color: #fff\">These bedtime stretches are simple, soothing, and perfect to do right in your bedroom.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-0d121df0-b069-4254-957e-77d192904280\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-ccd07b41-613c-444d-95cc-d3a1240c637c\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"cbc6ecd8-21e4-461d-a05e-20e8c5f111e0\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f5313eb2-67ab-4144-8441-9b250a609698\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-6ce753c1-ff07-4827-a9c0-959e7d6e050d\",\"keyframes\":{\"transform\":[\"translate3d(0px, 127.61535%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-a216c559-4043-413a-967e-c2277107c03d\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-b9694982-0bf8-47c2-a0c1-265b8e07c2cc\",\"keyframes\":{\"transform\":[\"translate3d(0px, 681.17314%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#d2c5bf\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-3b025190-95c7-48c8-b1f9-80fb576d34e6\">\n<div style=\"position:absolute;width:133.38544%;height:100%;left:-21.56867%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/11\/cropped-673-1-1.jpg\" alt=\"Relieve neck pain with these simple exercises\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/11\/cropped-673-1-1.jpg 640w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/11\/cropped-673-1-1-225x300.jpg 225w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/11\/cropped-673-1-1-150x200.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-b262d739-a6fb-4a09-8ada-c22f4a596e36\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:7.76699%;top:73.94822%;width:84.46602%;height:27.6699%;opacity:1\">\n<div id=\"anim-f5313eb2-67ab-4144-8441-9b250a609698\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-6ce753c1-ff07-4827-a9c0-959e7d6e050d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 127.61535%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.5747126436781609% 0.5747126436781609% 0.5747126436781609% 0.5747126436781609% \/ 1.1695906432748537% 1.1695906432748537% 1.1695906432748537% 1.1695906432748537%\" id=\"el-70c399ee-6e55-4bd2-8970-c51f2f380d98\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.4885057471264366% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:2.8735632183908044% 2.8735632183908044%;color:#000000\"><span><span style=\"color: #fff\">Sit or stand straight, then gently tilt your head to one side to stretch your neck. Hold for 10\u201315 seconds on each side. This helps release neck tension built up during the day.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:23.78641%;top:69.57929%;width:51.94175%;height:5.82524%;opacity:1\">\n<div id=\"anim-a216c559-4043-413a-967e-c2277107c03d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-b9694982-0bf8-47c2-a0c1-265b8e07c2cc\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 681.17314%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.9345794392523363% 0.9345794392523363% 0.9345794392523363% 0.9345794392523363% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-74cdc6f2-42ce-4d19-96cd-709a7734cf7f\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:1.2149532710280373% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.420712em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700;color: #fff\">Neck Stretch<\/span><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-f9dfaf94-3900-49a6-ab2b-962af919a4d9\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-4dc5c8ca-d120-430f-8759-01eb3236a4f7\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"d18e7700-88ee-4ada-a4d8-824471a3fa55\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-919907c0-d152-4443-9fd3-a61179f0f52f\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-cf836b6a-2a53-4176-9940-3c156f7afd12\",\"keyframes\":{\"transform\":[\"translate3d(0px, 166.57562%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-3efdeada-0d54-4b07-8a17-35d87bd76588\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-49bdbffa-54ae-418d-a14f-7cf30ff3f2f1\",\"keyframes\":{\"transform\":[\"translate3d(0px, 645.06201%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#ded7ce\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-9b36d258-65d9-48ee-a9f6-fc8e42062541\">\n<div style=\"position:absolute;width:267.33501%;height:100%;left:-30.04717%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/02\/shutterstock_1761109733.jpg\" alt=\"Smiling,Asian,Woman,Doing,Yoga,Shoulder,Stretching,Online,Class,From\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/02\/shutterstock_1761109733.jpg 1000w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/02\/shutterstock_1761109733-768x511.jpg 768w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/02\/shutterstock_1761109733-300x200.jpg 300w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/02\/shutterstock_1761109733-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-7df2e370-a1bb-4c78-a930-96cb679050f4\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:76.3754%;width:76.69903%;height:19.7411%;opacity:1\">\n<div id=\"anim-919907c0-d152-4443-9fd3-a61179f0f52f\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-cf836b6a-2a53-4176-9940-3c156f7afd12\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 166.57562%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6329113924050633% 0.6329113924050633% 0.6329113924050633% 0.6329113924050633% \/ 1.639344262295082% 1.639344262295082% 1.639344262295082% 1.639344262295082%\" id=\"el-eca6dc81-b346-4e9c-a84e-f6cb8aceded2\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.5379746835443036% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:3.1645569620253164% 3.1645569620253164%;color:#000000\"><span><span style=\"color: #fff\">Roll your shoulders forward and backward slowly. It eases stiffness and prepares your upper body for rest.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:21.84466%;top:71.68285%;width:56.5534%;height:5.82524%;opacity:1\">\n<div id=\"anim-3efdeada-0d54-4b07-8a17-35d87bd76588\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-49bdbffa-54ae-418d-a14f-7cf30ff3f2f1\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 645.06201%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8583690987124464% 0.8583690987124464% 0.8583690987124464% 0.8583690987124464% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-0876b1dd-95e6-4111-baa6-2de2ed87f82b\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:1.1158798283261802% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.420712em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700;color: #fff\">Shoulder Rolls<\/span><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-6304356b-ec17-408b-83f3-3fa3a6ca5740\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-dbcf88b0-42fe-476a-8b12-59f9811f281f\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"039aa1f9-5939-44b4-ab3e-34389870ee2e\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-96bf7a20-143a-4144-bb39-00185bff56cf\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-8cc3bde8-fa6b-40cd-842d-8b2d8c23632c\",\"keyframes\":{\"transform\":[\"translate3d(0px, 124.10659%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-015623d5-bfec-42ac-97e0-a9f1c3119265\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-7305a2c4-8004-472d-8021-99108e8a44f5\",\"keyframes\":{\"transform\":[\"translate3d(0px, 401.82439%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#cdcac8\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-49c0a7a9-3f3f-46ea-91a1-da5c0835db91\">\n<div style=\"position:absolute;width:315.7687%;height:100%;left:-65.85596%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1606560538.jpg\" alt=\"Seated Forward Bend\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1606560538.jpg 1000w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1606560538-768x432.jpg 768w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1606560538-300x169.jpg 300w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1606560538-150x84.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-bdce54a1-33b5-49fc-80a7-efb18f66a7e1\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:5.09709%;top:74.91909%;width:89.80583%;height:27.6699%;opacity:1\">\n<div id=\"anim-96bf7a20-143a-4144-bb39-00185bff56cf\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-8cc3bde8-fa6b-40cd-842d-8b2d8c23632c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 124.10659%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.5405405405405406% 0.5405405405405406% 0.5405405405405406% 0.5405405405405406% \/ 1.1695906432748537% 1.1695906432748537% 1.1695906432748537% 1.1695906432748537%\" id=\"el-3f1ce564-2206-4f20-8dbb-406e2f20b6c1\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.45945945945945926% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:2.7027027027027026% 2.7027027027027026%;color:#000000\"><span><span style=\"color: #fff\">Sit with your legs straight and gently reach for your toes. Don\u2019t worry if you can\u2019t touch them\u2014just stretch as far as comfortable. This loosens your hamstrings and calms your nervous system.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.26214%;top:65.69579%;width:66.50485%;height:10.84142%;opacity:1\">\n<div id=\"anim-015623d5-bfec-42ac-97e0-a9f1c3119265\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-7305a2c4-8004-472d-8021-99108e8a44f5\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 401.82439%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7299270072992701% 0.7299270072992701% 0.7299270072992701% 0.7299270072992701% \/ 2.9850746268656714% 2.9850746268656714% 2.9850746268656714% 2.9850746268656714%\" id=\"el-e24a88af-c85d-4432-96a0-7751d0540d53\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.948905109489051% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.420712em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700;color: #fff\">Seated Forward Bend<\/span><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-4dbbcce8-5c58-4f3b-9898-ad2851799a11\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-29af9f1d-0664-4d32-b8f7-358458446bf6\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"2f6b7946-50fa-48e9-9a89-653356fcf8a2\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d44b625e-8dc7-42d2-a75b-4dec3cf3c749\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-1f902851-9f2a-49ad-98f7-dccfba693e90\",\"keyframes\":{\"transform\":[\"translate3d(0px, 139.87822%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-e3c569e6-0383-45ee-afe8-488ab466cb62\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-c0cbbef7-8d1e-4301-8d6f-f3ec6436330c\",\"keyframes\":{\"transform\":[\"translate3d(0px, 645.06201%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#beb3a6\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-4d77f544-a004-44a4-bdac-d35810641fa5\">\n<div style=\"position:absolute;width:118.51852%;height:100%;left:-13.59175%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/02\/group-young-people-child-pose-1.jpg\" alt=\"Child&#x27;s Pose yoga\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/02\/group-young-people-child-pose-1.jpg 1000w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/02\/group-young-people-child-pose-1-768x1152.jpg 768w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/02\/group-young-people-child-pose-1-683x1024.jpg 683w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/02\/group-young-people-child-pose-1-200x300.jpg 200w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/02\/group-young-people-child-pose-1-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-1ed591ae-7d68-4d00-a160-682edb770766\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:7.52427%;top:76.21359%;width:84.95146%;height:23.6246%;opacity:1\">\n<div id=\"anim-d44b625e-8dc7-42d2-a75b-4dec3cf3c749\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-1f902851-9f2a-49ad-98f7-dccfba693e90\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 139.87822%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.5714285714285714% 0.5714285714285714% 0.5714285714285714% 0.5714285714285714% \/ 1.36986301369863% 1.36986301369863% 1.36986301369863% 1.36986301369863%\" id=\"el-908f18ed-0e57-4586-be53-a05e3e7aa8ef\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.4857142857142855% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:2.857142857142857% 2.857142857142857%;color:#000000\"><span><span style=\"color: #fff\">Kneel on the bed, sit back on your heels, and stretch your arms forward. This yoga pose helps relax the lower back and promotes deep breathing.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:23.78641%;top:71.68285%;width:52.6699%;height:5.82524%;opacity:1\">\n<div id=\"anim-e3c569e6-0383-45ee-afe8-488ab466cb62\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-c0cbbef7-8d1e-4301-8d6f-f3ec6436330c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 645.06201%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.9216589861751152% 0.9216589861751152% 0.9216589861751152% 0.9216589861751152% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-dc137286-e811-4456-9ec8-aa66e73fa0e3\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:1.1981566820276497% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.420712em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700;color: #fff\">Child\u2019s Pose<\/span><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-4c664206-c00e-4e6f-b060-11c63206c5b7\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-22fff935-5238-4c71-be14-4c542755b999\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"8b8e4305-f768-4ed2-9397-f7e1a72bf079\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-da38e72b-c40c-487d-94ec-d2e028840a2b\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-3dd5f073-0e85-48b8-b4e0-128ab47e949a\",\"keyframes\":{\"transform\":[\"translate3d(0px, 139.87822%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ce980fc3-3b41-417e-b68b-dc618f0841b6\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-713042f4-0bee-49b0-88f4-f7741e206a22\",\"keyframes\":{\"transform\":[\"translate3d(0px, 376.45124%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#e3dad7\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-56643f80-cc46-4c26-b17b-d59392ad4f22\">\n<div style=\"position:absolute;width:185.37829%;height:100%;left:-63.15619%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/shutterstock_2413730695.jpg\" alt=\"Legs-up exercise\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/shutterstock_2413730695.jpg 1000w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/shutterstock_2413730695-768x737.jpg 768w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/shutterstock_2413730695-300x288.jpg 300w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/shutterstock_2413730695-150x144.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-4ce2581b-7389-4036-bef1-30a9fd9a5739\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:4.36893%;top:76.21359%;width:91.50485%;height:23.6246%;opacity:1\">\n<div id=\"anim-da38e72b-c40c-487d-94ec-d2e028840a2b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-3dd5f073-0e85-48b8-b4e0-128ab47e949a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 139.87822%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.5305039787798408% 0.5305039787798408% 0.5305039787798408% 0.5305039787798408% \/ 1.36986301369863% 1.36986301369863% 1.36986301369863% 1.36986301369863%\" id=\"el-a44a7b7f-50f0-48c3-b5fa-bc00bdaba30b\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.45092838196286456% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:2.6525198938992043% 2.6525198938992043%;color:#000000\"><span><span style=\"color: #fff\">Lie down and raise your legs against a wall. Stay in this pose for 5\u201310 minutes. It improves blood flow, reduces swelling in the legs, and promotes a sense of calm.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:23.78641%;top:68.4466%;width:52.6699%;height:10.84142%;opacity:1\">\n<div id=\"anim-ce980fc3-3b41-417e-b68b-dc618f0841b6\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-713042f4-0bee-49b0-88f4-f7741e206a22\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 376.45124%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.9216589861751152% 0.9216589861751152% 0.9216589861751152% 0.9216589861751152% \/ 2.9850746268656714% 2.9850746268656714% 2.9850746268656714% 2.9850746268656714%\" id=\"el-65a06835-d5ec-4201-bb9c-ceb537ca04d3\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:1.1981566820276497% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.420712em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700;color: #fff\">Legs Up the Wall<\/span><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-a39f77cb-b089-47fd-b4ae-68cbd75ceae2\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-e92b81fa-831d-4148-88b2-991eda9eb3e4\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"6053ff62-0d3d-4d9d-88e2-c48808c1b485\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-203a705a-5d39-4427-a823-14d97ea40adc\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-01c3cd23-f6f6-42ac-86b4-a5b8e6223b59\",\"keyframes\":{\"transform\":[\"translate3d(0px, 139.87822%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-fe476c63-53a3-4901-9e61-ed1cb24cc8a6\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-da4a84b7-334d-4e46-8a61-adfa39a6a042\",\"keyframes\":{\"transform\":[\"translate3d(0px, 645.06201%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#c9af97\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-054bc5d5-9aa1-4090-8918-d87e04748a87\">\n<div style=\"position:absolute;width:269.76901%;height:100%;left:-94.74601%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/2149275989.jpg\" alt=\"Cat-Cow Pose\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/2149275989.jpg 1000w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/2149275989-768x506.jpg 768w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/2149275989-300x198.jpg 300w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/2149275989-150x99.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 118vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:44.17476%;width:100.72816%;height:66.66667%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-a457311f-6c23-47c0-a3f4-c31fcff92a6b\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, #000 0%, rgba(255,255,255,0) 100%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:4.36893%;top:76.21359%;width:91.50485%;height:23.6246%;opacity:1\">\n<div id=\"anim-203a705a-5d39-4427-a823-14d97ea40adc\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-01c3cd23-f6f6-42ac-86b4-a5b8e6223b59\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 139.87822%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.5305039787798408% 0.5305039787798408% 0.5305039787798408% 0.5305039787798408% \/ 1.36986301369863% 1.36986301369863% 1.36986301369863% 1.36986301369863%\" id=\"el-e0f6f3a5-1645-4f47-a2a0-8b98f241adf4\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.45092838196286456% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.23;text-align:center;padding:2.6525198938992043% 2.6525198938992043%;color:#000000\"><span><span style=\"color: #fff\">Get on all fours and alternate between arching your back (cat) and dipping it (cow). This movement improves spine flexibility and eases back pain.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:17.96117%;top:71.68285%;width:63.59223%;height:5.82524%;opacity:1\">\n<div id=\"anim-fe476c63-53a3-4901-9e61-ed1cb24cc8a6\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-da4a84b7-334d-4e46-8a61-adfa39a6a042\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 645.06201%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7633587786259541% 0.7633587786259541% 0.7633587786259541% 0.7633587786259541% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-6fb83260-e9a8-4373-b9ef-3592002ced33\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:0.9923664122137403% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.420712em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700;color: #fff\">Cat-Cow Stretch<\/span><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:0;width:18.68932%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-7dd297a3-50a3-4f93-904b-bfa2b0ca9968\">\n<div style=\"position:absolute;width:100.00003%;height:100%;left:-0.00001%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png\" alt=\"Tata1mg_Logo\" srcSet=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1.png 153w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-150x150.png 150w,https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2024\/07\/Tata1mg_Logo-1-96x96.png 96w\" sizes=\"(min-width: 1024px) 8vh, 19vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:67.47573%;top:101.61812%;width:33.25243%;height:1.77994%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.4598540145985401% 1.4598540145985401% 1.4598540145985401% 1.4598540145985401% \/ 18.181818181818183% 18.181818181818183% 18.181818181818183% 18.181818181818183%\" id=\"el-06d36d9a-abe2-428e-8a6e-351f2df5e07b\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;margin:-0.09751368613138699% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.153722em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Photo Credit: Shutterstock<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"74ed14cb-9559-4d0a-9d29-04dec71bc225\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-dc2dd430-56b8-4b6c-bd45-7c4732e45f15\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1000,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-14f8d031-83c3-4654-9969-488620191fa7\",\"keyframes\":{\"transform\":[\"rotate(-270deg) translate3d(0px, -2404.52788%, 0) rotate(270deg)\",\"rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)\"]},\"delay\":0,\"duration\":1000,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#f8eee7\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-40e47182-06b5-4444-a5aa-ffa814ef1b39\">\n<div style=\"position:absolute;width:140.21909%;height:105%;left:-18.97196%;top:-2.49896%\" data-leaf-element=\"true\"><amp-video autoPlay=\"autoplay\" poster=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/Video-1-poster.jpeg\" artwork=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/Video-1-poster.jpeg\" title=\"Video-1\" alt=\"Video-1\" layout=\"fill\" loop=\"loop\" id=\"el-40e47182-06b5-4444-a5aa-ffa814ef1b39-media\"><source type=\"video\/mp4\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/01\/Video-1.mp4\" \/><\/amp-video><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:8.25243%;top:71.68285%;width:81.5534%;height:17.63754%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.5952380952380952% 0.5952380952380952% 0.5952380952380952% 0.5952380952380952% \/ 1.834862385321101% 1.834862385321101% 1.834862385321101% 1.834862385321101%\" id=\"el-fadd7133-cda2-4ddc-924f-850da4742376\"><a href=\"https:\/\/www.1mg.com\/articles\/\" 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