pHTNESS ORIGINALS / COLLECTION 001 — Lower-body stretch basics
Stretching | LV 3 Repeat | 10 minutes | Gentle | Chair + wall

Calves, thighs and hips, with stable support and no floor work.

OUTCOME
A usable movement routine you can repeat comfortably.

LEVEL FIT
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.

BEFORE YOU BEGIN
Begin after 5 minutes of easy walking. Keep a wall or sturdy chair within reach. Hold gentle tension without bouncing.

1. Standing calf stretch — 20–30 seconds each side
Face a wall with hands supported. Step one foot back, keep that heel down and bend the front knee slightly. Keep both feet pointing forward.

2. Seated hamstring stretch — 20–30 seconds each side
Sit toward the front of a stable chair. Extend one leg with heel on the floor and knee soft. Hinge slightly from your hips until the back of the thigh feels a gentle stretch.

3. Supported hip-flexor stretch — 20 seconds each side
Stand in a short split stance beside a wall. Keep your torso upright, soften both knees and gently shift forward. Avoid arching your lower back.

4. Repeat only if comfortable — One optional round
Repeat the three stretches gently. Stop sooner if you have had enough.

5. Finish — 1 minute
Walk slowly and return to normal movement.

MAKE IT WORK FOR YOU
Use a smaller stance or less forward lean. Skip any movement that produces joint pain, tingling or numbness. This is not injury rehabilitation.

SUITABILITY
General movement guidance for adults, not rehabilitation or an individualized exercise prescription. Stop for pain, dizziness or unusual breathlessness. Seek urgent care for chest pain or fainting. If you have an injury, a condition affecting exercise, or are pregnant or postpartum, get guidance suited to you.

SOURCE & REVIEW
Original, AI-assisted general template; not individually clinically or professionally reviewed. Sources support general principles, not endorsement of this plan.
Mayo Clinic · Stretching fundamentals
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
Prepared September 20, 2026.