Seven hamstring stretches, from standing to lying down
Seven hamstring stretches, standing, seated, lying down and at a desk, with how long to hold each one, how to keep the back safe and when to stop and ask.
Stretching routines for every part of the body
Short, numbered stretching routines you can follow at home or at work, each with hold times, easier options and the signs that mean stop.
What does stretching do?
Stretching moves a joint towards the end of its range and holds it there, or moves through that range again and again. Done regularly, it can help many people move more easily and feel less stiff after long hours of sitting. It does not change the shape of your bones, and it is not a treatment for pain or injury. Change is gradual and different for every body.
If you would like someone to watch how you move and choose the right stretches for you, beginner-friendly private yoga at home starts with exactly this kind of slow, careful work.
Static or dynamic stretching?
Static stretching means holding one position, usually for five to eight slow breaths, about 30 seconds. It suits the end of a workout, a rest day or the evening, when the body is warm. Dynamic stretching means moving in and out of a stretch with control, such as arm circles, leg swings or Cat-Cow, and it suits the start of the day or the minutes before exercise. Every routine below says which it uses.
Legs and hips
Stretches for hip flexors tightened by sitting
Hip flexor stretches for long sitting days: low lunge variations, a gentler couch stretch, a supported bridge, and why hours in a chair tighten the hips.
Working towards the splits, slowly and safely
How to work towards the front splits safely: a four to eight week plan built on half splits, low lunge and props, and what never to force on the way down.
Neck, shoulders and back
Gentle neck stretches for long days at a screen
Gentle neck stretches to do seated: chin tucks, side bends, slow turns and a supported rest, with hold times and the warning signs that need a doctor.
Eight stretches for tight, laptop-weary shoulders
Eight shoulder stretches for long laptop days: eagle arms, cow face arms, a doorway chest opener and more, with hold times and the signs that mean stop.
Gentle stretches for a stiff lower back
A gentle 10-minute routine of lower back stretches done lying down: pelvic tilts, knees to chest, a soft twist, plus when to see a doctor or physio first.
Whole-body routines
A 15-minute stretching routine from head to toe
A 15-minute full body stretch from head to toe: neck, shoulders, spine, hips, legs and a short rest, with timings for each step and easier options throughout.
A 10-minute wake-up routine, in bed and on the floor
A 10-minute morning stretch you can start in bed and finish on the floor beside it, made for condo bedrooms: no big space, no jumping, no noise.
At your desk
Desk yoga: a 5-minute reset
A five-minute desk yoga sequence you can do seated at work: neck, shoulders, spine, wrists and hips, with timings for each step. No mat needed.
Stretching at the office
Desk stretches live with the other workplace pages: the five-minute desk stretch sequence for your chair covers the neck, shoulders, spine, wrists and hips without leaving your seat, and yoga at work, for teams and HR has more for the working day.
If a whole floor of your office sits hunched over laptops, these routines travel well. A short stretching class in a meeting room needs no showers and no change of clothes, and yoga classes for teams in Manila can be built around exactly the neck, shoulder and hip work on these pages.
Before you stretch
A stretch should feel broad and mild. Sharp, pinching, burning or tingling sensations mean come out. If you have an injury, a joint or spine condition or recent surgery, or you are pregnant, ask your doctor, physiotherapist or OB first, and read the health disclaimer for these pages.
Questions
How often should I do stretching exercises?
A few minutes on most days usually suits the body better than one long stretch once a week. Pick one routine, keep it short enough that you will actually do it, and add a longer one two or three times a week if you enjoy it.
Is yoga the same as stretching?
No, though they overlap. Yoga includes stretching, but it also asks the muscles to work, links movement to the breath and ends with rest. Many of the stretches on these pages come from yoga poses, and each routine links to the full pose pages if you want to go further.
Should stretching hurt?
No. You should feel a mild, spreading pull in the muscle and be able to breathe slowly. Pain in a joint, a sharp or electric feeling, or numbness and tingling are signs to stop, and if they keep happening, to see a doctor or physiotherapist.
Contact
By appointment.
Not sure what you need yet? Message me first. Tell me what is going on and we will work out the right lesson together.
Viber +63 968 190 0429
Or email joahnnalee.hello@gmail.com