Stretching wheel
Eighteen gentle stretches from neck to ankles. Spin a few after exercise or a long day at a desk, and hold each one while you breathe.
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A 10-minute stretch routine
- Stretch when you are warm: after a workout, a walk or a warm shower. Cold muscles don’t stretch as far and complain more.
- Spin 8–10 times. Hold each stretch for 20–30 seconds per side, breathing slowly, for one or two rounds.
- Ease in until you feel a mild pull, never pain, and don’t bounce.
- If a stretch doesn’t suit you today, press Spin again on the winner card.
Before or after exercise?
Long holds like these work best after exercise or as their own session. Before a workout or a run, do moving warm-ups instead: leg swings, arm circles, walking lunges, ankle circles. Save the held stretches for the end.
For flexibility, regular beats intense: a few minutes most days does more than one long session a week.
Routines for desk days
- Every hour: spin once and do just that stretch. Neck side stretch, wrist stretch and doorway chest stretch all fit in an office.
- Desk-only wheel: remove floor stretches like child’s pose and knees to chest, and save the rest in My wheels as “Desk stretches”.
- Evening wind-down: spin five floor stretches, dim the lights, and hold each for 45 seconds.
Stop any stretch that causes sharp pain, tingling or numbness. After an injury or surgery, follow your physical therapist’s advice rather than a general list like this one.
Questions and answers
How long should I hold a stretch?
Twenty to thirty seconds per side is the usual advice, repeated once or twice. Older adults often do better holding a little longer, up to a minute.
How do I do the figure-four stretch?
Lie on your back, cross your right ankle over your left knee, and draw your left thigh toward your chest until you feel it in your right hip and buttock. Then swap sides.
Will stretching stop me being sore?
Not much, according to most research. It helps range of motion and often feels good, but soreness after a new workout fades on its own within a few days.