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
Begin after 5 minutes of easy walking. Keep a wall or sturdy chair within reach. Hold gentle tension without bouncing.
Follow the guide
- 01
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.
- 02
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.
- 03
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.
- 04
Repeat only if comfortable
One optional round
Repeat the three stretches gently. Stop sooner if you have had enough.
- 05
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.