Work from the floor up to standing. Hold each stretch for 20 to 30 seconds and breathe out as you ease in.
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The workout at a glance
About 12 minutes. Warm up first with three minutes of marching on the spot and arm circles.
| Exercise | Sets and repetitions | Main muscles |
|---|---|---|
| Cat stretch | 8 slow rounds | lower back |
| Child's pose | 30 seconds | lower back |
| Kneeling hip flexor | 30 seconds each side | quadriceps |
| Seated floor hamstring stretch | 30 seconds | hamstrings |
| Knee across the body | 30 seconds each side | glutes |
| Ankle on the knee | 30 seconds each side | glutes |
| Shoulder stretch | 20 seconds each side | shoulders |
| Triceps stretch | 20 seconds each side | triceps |
| Calf stretch hands against wall | 30 seconds each side | calves |
| Side neck stretch | 15 seconds each side | neck |
Before you startCheck with your doctor before starting if you have heart disease, high blood pressure, osteoporosis, a recent injury or joint replacement. Stop any exercise that causes sharp or pinching pain.
How to do each exercise
1
Cat stretch
Works: lower back, middle back, traps. Equipment: none.
- Position yourself on the floor on your hands and knees.
- Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
- Hold for 15 seconds.
How much: 8 slow rounds
2
Child's pose
Works: lower back, glutes, middle back. Equipment: none.
- Get on your hands and knees, walk your hands in front of you.
- Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
- Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.
How much: 30 seconds
3
Kneeling hip flexor
Works: quadriceps, quadriceps. Equipment: none.
- Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
- Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
How much: 30 seconds each side
4
Seated floor hamstring stretch
Works: hamstrings, calves. Equipment: none.
- Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
- Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.
How much: 30 seconds
5
Knee across the body
Works: glutes, abductors, lower back. Equipment: none.
- Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
- Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.
How much: 30 seconds each side
6
Ankle on the knee
Works: glutes. Equipment: none.
- From a lying position, bend your knees and keep your feet on the floor.
- Place your ankle of one foot on your opposite knee.
- Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.
How much: 30 seconds each side
7
Shoulder stretch
Works: shoulders. Equipment: none.
- Reach your left arm across your body and hold it straight.
How much: 20 seconds each side
8
Triceps stretch
Works: triceps, lats. Equipment: none.
- Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
How much: 20 seconds each side
9
Calf stretch hands against wall
Works: calves. Equipment: none.
- Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.
- Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.
- Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.
How much: 30 seconds each side
10
Side neck stretch
Works: neck. Equipment: none.
- Start with your shoulders relaxed, gently tilt your head towards your shoulder.
- Assist stretch with a gentle pull on the side of the head.
How much: 15 seconds each side
How to progress
When you can finish every set with two repetitions to spare, in two sessions in a row, make it harder: add a little weight, add a set, or slow the lowering phase to three seconds. Change one thing at a time.