A beginner stretching session can cover calves, thighs, hips, chest and upper back in about ten minutes. Move gently after a short warm-up and stop before a stretch becomes painful.
A six-movement routine
Walk around for a few minutes. Then try: a wall calf stretch with the back heel down; a supported standing thigh stretch; a seated hamstring stretch with one heel forward and a small hip hinge; a short split-stance hip stretch with an upright torso; a gentle doorway chest stretch; and an upper-back reach with hands clasped in front. Use support and a small range.
How long and how often
As a starting example, hold each comfortable position for 10–20 seconds, then switch sides where relevant. Repeat once if it feels easy. Breathe normally and avoid bouncing. A smaller comfortable movement is preferable to forcing a textbook position.
Adapt the session
Skip a movement that causes joint pain, tingling or numbness. Stretching is not a diagnosis or treatment for an unexplained injury. If a joint is swollen, an injury is recent or a clinician has given restrictions, ask which movements are suitable. For broader guidance, see the NHS strength and flexibility advice.
