6 min · 9 stretches
After a long sit
6 min · 9 stretches · standing, kneeling and lying · gentle
The stretches
Hip circles
30sHands on your hips, draw slow circles with your hips.
Works: Hips · Lower back
Gentler: Hold a chair back with one hand and make smaller circles.
Standing side reach, left
30sRight arm overhead, lean gently to the left.
Works: Right side of the back · Right side of the waist
Gentler: Lean half as far, or hold a chair with the other hand.
Standing side reach, right
30sLeft arm overhead, lean gently to the right.
Works: Left side of the back · Left side of the waist
Gentler: Lean half as far, or hold a chair with the other hand.
Standing backbend
30sHands on your lower back, lift the chest and lean back a little.
Works: Front of the abdomen · Front of the hips · Chest
Gentler: Just lift the chest without leaning back at all.
Standing forward fold
45sSoft knees, fold from the hips and let your head hang.
Works: Hamstrings · Lower back · Calves
Gentler: Rest your hands on a chair seat instead of reaching the floor.
Kneeling hip opener, left
45sLeft knee down, right foot forward. Tuck your tail and ease forward.
Works: Front of the left hip · Left thigh
Gentler: Stay upright and only tuck the tailbone.
Kneeling hip opener, right
45sRight knee down, left foot forward. Tuck your tail and ease forward.
Works: Front of the right hip · Right thigh
Gentler: Stay upright and only tuck the tailbone.
Figure four, left
40sKeep the right foot flat. Let the left knee fall open. Breathe out as it drops.
Works: Left hip and glute · Deep left hip rotators
Gentler: Keep the right foot on the floor and just let the knee open.
Figure four, right
40sKeep the left foot flat. Let the right knee fall open. Breathe out as it drops.
Works: Right hip and glute · Deep right hip rotators
Gentler: Keep the left foot on the floor and just let the knee open.