Stretching doesn’t need to be complicated or acrobatic. A short, regular routine can help you feel looser after a day at a desk or a workout, and it is a calm way to end the day. This one takes about ten minutes and needs nothing but a bit of floor space.
A few ground rules
- Stretch when you are warm — after a walk, a workout or a warm shower is ideal.
- Move into each stretch slowly and stop at mild tension, never pain.
- Breathe steadily; don’t hold your breath.
- Hold each stretch for around 20 to 30 seconds, and repeat on both sides.
The routine
- Neck side stretch: sit tall and gently tilt one ear towards your shoulder.
- Chest opener: clasp your hands behind your back (or hold a towel) and lift your chest.
- Cat-cow: on hands and knees, slowly round then arch your back several times.
- Child’s pose: sit back towards your heels with arms stretched forward and rest.
- Kneeling hip flexor stretch: one knee down, the other foot in front, and gently shift your hips forward.
- Seated hamstring stretch: sit with one leg straight and lean forward from your hips, keeping your back long.
- Figure-four stretch: lying on your back, cross one ankle over the opposite knee and draw the legs towards you.
- Standing calf stretch: hands on a wall, one foot back with the heel pressed down.
When to fit it in
Try it after your workout, on a rest day as part of our rest day exercises, or in the evening as one of your wind-down habits.
Be patient
Flexibility changes slowly. Doing a short routine most days tends to help more than an occasional long session. If you have an injury, joint problem or ongoing pain, ask a physiotherapist which stretches suit you.
