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Stretching: 6 areas, 30 seconds each

Holding a stretch for 10 to 30 seconds, as recommended by the American College of Sports Medicine, helps maintain flexibility. This routine covers the main areas worked during exercise.

Duration3 minLevelBeginnerEquipmentNone
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Benefits

  • Maintains flexibility and range of motion
  • A moment to cool down after exercise
  • Quick: 3 minutes

Who is it for?

For everyone, after a workout or as a break during the day.

Steps

  1. Quads
  2. Hamstrings
  3. Glutes
  4. Calves
  5. Shoulders
  6. Back
  7. 30 s per area

Tips

  • Stretch smoothly, to a mild tension, never pain
  • Breathe calmly while stretching
  • For both sides, do 15 s on each side

References

  1. Garber C. E. et al. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7), 1334-1359. doi.org/10.1249/MSS.0b013e318213fefb

In the same family

Sun salutation (Surya Namaskar) in 12 poses10 min 30Evening yoga: 8 gentle poses and a relaxation8 min
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.