New Stretching Sequence

by MASTER

Try a gentle sequence when your muscles feel tight or you want a change from your usual routine. Move slowly and stop any stretch that causes sharp pain.

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What's inside

New Stretching Sequence

Try a gentle sequence when your muscles feel tight or you want a change from your usual routine. Move slowly and stop any stretch that causes sharp pain.

⏱ 25 min★ Easy

Target

Your muscles feel tight, and you don't yet know whether this stretching sequence suits your body.

Obstacle

Unfamiliar positions can make it hard to tell the difference between a gentle stretch and strain. Balance or limited mobility may also make some positions uncomfortable.

Expectation

Your body feels looser, and you know which stretches felt comfortable to repeat.

Steps

01
Warm up gently
March in place and roll your shoulders for four minutes, keeping the movements easy and pain-free.
⏱ 4 min
02
Move through cat-cow
On hands and knees, alternate between gently rounding and arching your back for five slow breaths.
⏱ 5 min
03
Stretch each hip
Step into a supported low lunge and hold for 30 seconds per side, keeping your front knee above your ankle.
⏱ 6 min
04
Stretch each hamstring
Sit with one leg extended and hinge forward slightly for 30 seconds per side, keeping your back long.
⏱ 6 min
05
Check how your body feels
Stand up slowly, take a few easy steps, and note which stretches felt comfortable or need adjusting.
⏱ 4 min