6 min · 8 stretches

After a walk

6 min · 8 stretches · standing and lying · gentle

The stretches

1. Calf at the wall, left

   30s

   Hands on the wall, left leg back, heel down.

   Works: Left calf · Left Achilles tendon

   Gentler: Take a smaller step back and lean less.

2. Calf at the wall, right

   30s

   Hands on the wall, right leg back, heel down.

   Works: Right calf · Right Achilles tendon

   Gentler: Take a smaller step back and lean less.

3. Standing quad, left

   30s

   Hold your left ankle behind you and stand tall.

   Works: Front of the left thigh · Front of the left hip

   Gentler: Loop a towel around the ankle and hold the ends.

4. Standing quad, right

   30s

   Hold your right ankle behind you and stand tall.

   Works: Front of the right thigh · Front of the right hip

   Gentler: Loop a towel around the ankle and hold the ends.

5. Standing forward fold

   45s

   Soft 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.

6. Figure four, left

   45s

   Keep 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.

7. Figure four, right

   45s

   Keep 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.

8. Legs up the wall

   90s

   Lie down and rest your legs up a wall.

   Works: Lower back · Hamstrings

   Gentler: Rest your lower legs on a chair seat instead of a wall.