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// Guide

Stretch it out

Five stretches, about a minute each. Hold the counter or a chair for balance.

1. Calf stretch#

Hands on a wall, one foot back with the heel down, lean forward gently. 30 seconds each side.

2. Front of the thigh#

Hold a chair, bend one knee and bring your heel toward your bottom, or rest your foot on a step behind you. 30 seconds each side.

3. Back of the thigh#

Sit on the edge of a chair, one leg straight with the heel on the floor, lean forward from the hips with a straight back. 30 seconds each side.

4. Hips#

Seated, cross one ankle over the other knee and lean forward slightly. 30 seconds each side.

5. Back and shoulders#

Seated or standing, clasp your hands in front, round your back and push your hands away. Then reach both arms up. 30 seconds.

How it should feel#

A gentle pull, never pain. Breathe slowly and don't bounce.

Chair strength moves → Soreness and recovery →

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.

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