Full-body stretching
15 minutes of stretching in the evening feels like more: your body softens, your head quietens.
The routine (45 seconds each, switch sides)
- Neck – ear towards shoulder
- Chest – hands behind your back, chest out
- Side bend – arm over your head
- Rounded back – cat stretch
- Hip flexors – in a lunge, hips forward
- Front of thigh – foot to your bottom
- Back of thigh – legs almost straight, hang loosely
- Calf – hands against the wall
- Child’s pose – to finish, breathe calmly
Stretching right
Pulling yes, pain no. Keep breathing calmly, don’t bounce.
BLOX · BLOX guides you through stretching routines with a figure and timer – left and right included. Try it free
More guides
Getting back to training after a coldWhen can I exercise again after a cold? Rules of thumb for a gentle return – no catching up and no pressure.Back exercises at homeBack training at home: mobility, core strength and stretching in 10–15 minutes, no equipment – with notes on when to see a doctor first.Coherent breathingCoherent breathing simply explained: about six calm breaths per minute, e.g. 4 seconds in, 6 out – as a short exercise to wind down and fall asleep.