14 min · 17 stretches

Full Body

14 min · 17 stretches · standing to floor · moderate

The stretches

1. Reach and open

   30s

   Reach up, then open the arms wide and lift the chest.

   Works: Chest · Front of the shoulders · Spine

   Gentler: Open the arms only to shoulder height.

2. Standing side reach, left

   30s

   Right 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.

3. Standing side reach, right

   30s

   Left 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.

4. 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.

5. Runner's lunge, left

   45s

   Left foot forward, right leg long behind, hands down.

   Works: Front of the right hip · Left hamstring · Right thigh

   Gentler: Lower the back knee and rest your hands on a chair or blocks.

6. Runner's lunge, right

   45s

   Right foot forward, left leg long behind, hands down.

   Works: Front of the left hip · Right hamstring · Left thigh

   Gentler: Lower the back knee and rest your hands on a chair or blocks.

7. Downward dog, pedalling

   60s

   Hips high, then bend one knee at a time to walk out the calves.

   Works: Calves · Hamstrings · Shoulders

   Gentler: Do it with hands on a chair seat instead of the floor.

8. Cat and cow

   60s

   On hands and knees. Round your back as you breathe out, lift your chest as you breathe in.

   Works: Whole spine · Core

   Gentler: Make both shapes smaller and slower.

9. Thread the needle, left

   45s

   On hands and knees, slide the left arm under and across.

   Works: Back of the left shoulder · Between the shoulder blades · Middle back

   Gentler: Rest the head on a cushion and slide the arm less far.

10. Thread the needle, right

    45s

    On hands and knees, slide the right arm under and across.

    Works: Back of the right shoulder · Between the shoulder blades · Middle back

    Gentler: Rest the head on a cushion and slide the arm less far.

11. Pigeon, left

    60s

    Left shin forward and across, right leg long behind you.

    Works: Left glute · Deep left hip rotators · Front of the right hip

    Gentler: Do figure four on your back instead. It reaches the same muscles.

12. Pigeon, right

    60s

    Right shin forward and across, left leg long behind you.

    Works: Right glute · Deep right hip rotators · Front of the left hip

    Gentler: Do figure four on your back instead. It reaches the same muscles.

13. Seated forward fold

    60s

    Legs long, sit tall, then hinge forward from the hips as far as feels easy.

    Works: Hamstrings · Lower back

    Gentler: Bend the knees as much as you like, or sit on a folded blanket.

14. Butterfly

    45s

    Soles of the feet together, let the knees fall open.

    Works: Inner thighs · Hips

    Gentler: Move the heels further from your body and put cushions under each knee.

15. Lying twist, left

    45s

    Knees to the left, look to the right. Let gravity do it.

    Works: Lower back · Right side of the waist · Chest

    Gentler: Keep the knees higher and make the drop smaller.

16. Lying twist, right

    45s

    Knees to the right, look to the left. Let gravity do it.

    Works: Lower back · Left side of the waist · Chest

    Gentler: Keep the knees higher and make the drop smaller.

17. 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.