Stretching program
Stretch & Mobility
Loosen tight hips, back and shoulders
- 3 days a week
- 6 weeks
- Any level
- For everyone
- Stretching
About this program
Three 30-minute sessions a week for the places that get tight from sitting and training: hips, hamstrings, lower back, chest and shoulders. Hold each stretch 30–60 seconds and breathe slowly, with no bouncing and never into pain. With regular practice, range of motion usually improves within 4–8 weeks.
Who it’s for
- Any level: beginners start with fewer sets and lighter weights, as the notes explain.
- For everyone.
- A mat (a strap or towel and a cushion help).
- 3 sessions a week, about 30 minutes each.
- 8–10k steps a day on top of the workouts.
The week
Hold each pose or do each move for the time or reps shown, and rest for the change-over time. Rest days: walk and recover.
Monday Hips & lower back: Undo a day of sitting
Hips · lower back · about 30 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Cat-Cow | 1 × 10 slow reps | 10 s |
| Knees-to-Chest | 2 × 30 s | 10 s |
| Kneeling Hip Flexor Stretch | 2 × 30 s each side | 10 s |
| Figure-4 Stretch | 2 × 30 s each side | 10 s |
| 90/90 Hip Stretch | 2 × 30 s each side | 10 s |
| Butterfly Stretch | 2 × 45 s | 10 s |
| Supine Twist | 1 × 45 s each side | 10 s |
Wednesday Shoulders & back: Open the chest, free the shoulders
Shoulders · upper back · neck · about 30 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Neck Side Stretch | 2 × 20 s each side | 10 s |
| Cross-Body Shoulder Stretch | 2 × 30 s each side | 10 s |
| Doorway Chest Stretch | 2 × 30 s each side | 10 s |
| Open Book (Upper-Back Rotation) | 2 × 8 each side | 10 s |
| Cat-Cow | 1 × 10 slow reps | 10 s |
| Standing Side Bend | 2 × 20 s each side | 10 s |
| Child's Pose | 1 × 60 s | 10 s |
Friday Full body: Full-body mobility
Whole body · about 30 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| World's Greatest Stretch | 2 × 4 each side | 10 s |
| Downward-Facing Dog | 2 × 5 breaths | 10 s |
| Lying Hamstring Stretch | 2 × 30 s each side | 10 s |
| Standing Quad Stretch | 2 × 30 s each side | 10 s |
| Wall Calf Stretch | 2 × 30 s each side | 10 s |
| Low Lunge | 2 × 30 s each side | 10 s |
| Child's Pose | 1 × 60 s | 10 s |
How to progress
- Hold each pose a few seconds longer, or add a round, every week or two while it still feels steady.
- Breathe slowly through the nose; if you can’t, ease off a little.
- Mild stretch, never pain: back off if a joint complains.
Food
This plan works with any food target: follow the one in Food. Stretching after a warm shower or a walk feels easier.
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