The routine: ten gentle stretches, each held for about 30 seconds (both sides where needed), covering the neck, shoulders, chest, back, hips, hamstrings, quads and calves. It takes about 10 minutes. Stretch to a feeling of mild tension, never pain, and keep breathing slowly throughout.
The 10 stretches
| # | Stretch | Hold | Area |
|---|---|---|---|
| 1 | Neck side tilt | 20–30 s each side | Neck |
| 2 | Cross-body shoulder stretch | 30 s each arm | Shoulders |
| 3 | Doorway chest stretch | 30 s | Chest |
| 4 | Cat-cow | 8–10 slow rounds | Spine |
| 5 | Child’s pose | 30–45 s | Back, hips |
| 6 | Kneeling hip flexor stretch | 30 s each side | Front of hip |
| 7 | Seated hamstring stretch | 30 s each leg | Back of thigh |
| 8 | Figure-four stretch (lying) | 30 s each side | Glutes |
| 9 | Standing quad stretch | 30 s each leg | Front of thigh |
| 10 | Wall calf stretch | 30 s each leg | Calves |
How to do each stretch
- Neck side tilt: sit or stand tall, lower one ear towards the shoulder without lifting the shoulder. Switch sides.
- Cross-body shoulder: bring one arm across your chest and hold it above the elbow with the other hand.
- Doorway chest: forearms on the door frame at shoulder height, step one foot through until you feel a stretch across the chest.
- Cat-cow: on hands and knees, round your back up (cat) as you breathe out, then let your belly drop and lift your chest (cow) as you breathe in.
- Child’s pose: knees apart, sit back towards your heels and reach your arms forward on the floor.
- Kneeling hip flexor: half-kneel with one knee down (use a cushion), tuck your tailbone slightly and shift forward until you feel the front of the back hip.
- Seated hamstring: sit with one leg straight, the other bent, and hinge forward from the hips with a long back towards the straight leg.
- Figure-four: lie on your back, cross one ankle over the opposite knee and draw the bottom leg towards you.
- Standing quad: hold a wall or chair, bend one knee and hold the ankle behind you, knees together.
- Wall calf: hands on a wall, one foot back with the heel down and the leg straight, lean forward.
When to stretch
- After exercise or a walk, when muscles are warm, is the most comfortable time for held stretches like these.
- Before exercise, use a dynamic warm-up (leg swings, arm circles, marching) rather than long holds. See how to warm up before a workout.
- On its own, morning or evening, as a short daily habit. Flexibility improves with regular practice, typically over several weeks.
Stretching safely
- Move into each stretch slowly. No bouncing.
- Aim for a 3 or 4 out of 10 on a tension scale. If it hurts, ease off.
- Breathe out as you settle deeper into a stretch.
- Skip any stretch that causes tingling, numbness or joint pain.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.