Your outcome
A usable movement routine you can repeat comfortably.
Is this a 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
Warm up with a few minutes of comfortable walking. Use a mat only if you can get down and up comfortably; otherwise use the seated alternatives.
Follow the guide
- 01
Seated shoulder stretch
20–30 seconds each side
Bring one arm across your chest, supporting it above the elbow. Keep the shoulder down and use gentle pressure.
- 02
Seated hamstring stretch
20–30 seconds each side
Extend one leg with heel down and knee soft. Tip forward slightly from the hips with a comfortably long back.
- 03
Single knee toward chest
20 seconds each side
Lie on your back with knees bent. Bring one knee toward your chest, holding behind the thigh. Keep the other foot supported. Seated alternative: repeat the gentle shoulder stretch.
- 04
Rest comfortably
1–2 minutes
Lie or sit in a supported position. Let your breathing remain natural. No breath holding is needed.
Make it work for you
Skip floor movements if transfers are difficult. This is a general flexibility routine, not a treatment for pain or sleep problems.