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Home Rehab - Full Body Opening Stretches

17 min
 · 
10 exercises
Take it easy, stretch out those muscles, and finish up with a nice cup of tea. Remember, recovery is just as important as training!
Straight-Leg Calf Stretch
2 sets
60 secs
60 seconds per leg. Make sure the stretch runs all the way up your calf.
Hamstring Stretch
2 sets
60 secs
60 seconds per leg. Aim to bring your chest down to your leg.
Standing Quadricep Stretch
2 sets
60 secs
60 seconds per leg
Butterfly Stretch
1 sets
60 secs
Bring your ankles in further for more of a groin stretch.
Kneeling Hip Flexor Stretch
2 sets
60 secs
60 seconds per leg. If possible, add a slight twist towards your forward leg.
Gluteal Stretch
2 sets
60 secs
60 seconds per leg.
Backward Camel Stretch
1 sets
60 secs
Alternate every 15 seconds holding a solid stretch.
Cobra Abdominal Stretch
1 sets
60 secs
If you're not feeling enough of a stretch, place your hands further down.
Overhead Triceps Stretch
2 sets
60 secs
60 seconds per arm.
Shoulder Stretch
1 sets
60 secs
60 seconds per arm. Then you're all done!
Home Rehab - Full Body Opening Stretches
17 min
 · 
10 exercises
Take it easy, stretch out those muscles, and finish up with a nice cup of tea. Remember, recovery is just as important as training!
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Straight-Leg Calf Stretch
2 sets
60 secs
Set 1 of 2
Rest before next set
Get ready
321GO
60 seconds per leg. Make sure the stretch runs all the way up your calf.
Primary muscle group(s):
Calves
  1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended.
  2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward.
  3. Push the rear heal to the floor and bring the hips slightly forward.
  4. Hold the stretch and repeat on the other leg.
Hamstring Stretch
2 sets
60 secs
Set 1 of 2
Rest before next set
Get ready
321GO
60 seconds per leg. Aim to bring your chest down to your leg.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Sit on a mat and extend your right leg out to the side.
  2. Bend your left leg and place the foot against your inner right thigh.
  3. Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight pull in the hamstring.
  4. Hold the stretch and then repeat on the left leg.
Standing Quadricep Stretch
2 sets
60 secs
Set 1 of 2
Rest before next set
Get ready
321GO
60 seconds per leg
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Stand next to a wall or stationary object to support your balance.
  2. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks.
  3. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor.  Don’t let your knee flare out towards the side
  4. Hold the stretch and repeat on the left leg.
Butterfly Stretch
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Bring your ankles in further for more of a groin stretch.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
  1. While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.
  2. Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.
Kneeling Hip Flexor Stretch
2 sets
60 secs
Set 1 of 2
Rest before next set
Get ready
321GO
60 seconds per leg. If possible, add a slight twist towards your forward leg.
Primary muscle group(s):
Glutes & Hip Flexors
  • Step forward with the left leg as your right knee comes all the way to the ground.
  • Flatten your right foot out so the toes are pointing behind you.
  • Placing your hands on your sides, gently push your hips slightly forward.
  • You will feel the stretch in your right hip flexor.
  • Switch sides and repeat.
Gluteal Stretch
2 sets
60 secs
Set 1 of 2
Rest before next set
Get ready
321GO
60 seconds per leg.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Shoulders
  • Lie on your back on a mat or soft surface.
  • Bend your left knee then cross your right leg over so that your right shin is resting on your left knee.
  • Place your right hand through your legs and your left hand on the outside of your legs. Grab your left shin with both hands.
  • Remain on the ground and gently pull your left shin towards yourself.
  • Return to the starting position and repeat on the other side.
Backward Camel Stretch
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Alternate every 15 seconds holding a solid stretch.
Primary muscle group(s):
Lower Back
Secondary:
Upper Back & Lower Traps
  1. Kneel on a mat with your hands and knees shoulder-width apart.
  2. Pull your abs in, hunch your back up and flex your spine.
  3. Hold the stretch and then release to the starting position.
Cobra Abdominal Stretch
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you're not feeling enough of a stretch, place your hands further down.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie face down with your hands under your shoulders.
  2. Point your feet downwards to lengthen your spine.
  3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
  4. Hold the stretch and then lower down to starting position.

Avoid this stretch if you have back problems.

Overhead Triceps Stretch
2 sets
60 secs
Set 1 of 2
Rest before next set
Get ready
321GO
60 seconds per arm.
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  • Standing up straight with a tight core, extend your left arm straight into the air.
  • Keep the elbow up as you bend your arm behind your head.
  • Take the right hand and gently pull the left elbow towards the right.
  • Hold this stretch then switch to the other side.
Shoulder Stretch
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
60 seconds per arm. Then you're all done!
Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
  1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow.
  2. Hold the stretch and then release.
  3. Repeat the stretch with the left arm.
Workout done!
Exercises done
of 10
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  • Mon, Jul 26
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