10-Min Recovery Stretch
Mobility
Move the hips, legs, lower back, shoulders and chest gently over 10 minutes
- Time
- 10 min
- Difficulty
- Standard
Method
- For the first 2 minutes, stretch the front of each hip for 1 minute, then the back of each thigh for 1 minute each, without bouncing.
- During minutes 5–6, gently stretch the inner thighs on both sides in a comfortable position.
- During minutes 7–8, lie on your back and bring one knee at a time slowly toward your chest to move the lower back.
- For the final 2 minutes, sit or stand, roll your shoulders slowly and gently draw the arms back to open the chest as shown.
Tips
- Move into each stretch slowly without bouncing.
- Stay within a mild stretch.
- Do not force both sides to match.
- Keep breathing.
- Stop for sharp pain.
Caution
Do not stretch through pain; you may stop early if tired.
About the record
Tracked as a rest and recovery practice.
What to do next
Compare the idea with your own day-to-day records.
Add this habit