It's a rest day in our month-long workout plan [1], so use this chill day to take care of yourself. So after a little light cardio — a walk, a jog, a swim — try this stretch. Technically it's a neck stretch, but it lengthens your spine and opens your chest too. It will make everything feel better. Seriously!

• Start in Child's Pose [2] with your shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs. When you're ready, interlace your hands behind you and lift them as high as you can.
• Inhale as you shift your weight forward and lift your hips off your heels. Rest on the top of your head, and extend your hands as close to the floor as you can. Stay here for 10 seconds, and then lower your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child's Pose with your arms on either side of your legs.

Find more neck stretches here [3].