Hamstring stretch: Sit with legs straight; reach toward toes; hold 20–30 seconds; repeat 2–4 times per side
Calf stretch (wall): Place hands on wall; step one leg back; keep back heel down; hold 20–30 seconds; repeat 2–4 times per side
Quadriceps stretch: Stand holding a wall/chair; pull heel toward glutes; keep knees close; hold 20–30 seconds; repeat 2–4 times per side
Hip flexor stretch: Half-kneel; tuck pelvis; shift hips forward; hold 20–30 seconds; repeat 2–4 times per side
Glute stretch (figure-4): Lie on back; cross ankle over opposite knee; pull thigh toward chest; hold 20–30 seconds; repeat 2–4 times per side
Piriformis stretch: Sit; cross one leg over the other; gently rotate torso toward the crossed leg; hold 20–30 seconds; repeat 2–4 times per side
Chest/shoulder stretch (doorway): Forearms on doorframe; step through until stretch felt; hold 20–30 seconds; repeat 2–4 times
Upper back stretch (seated): Sit tall; clasp hands; round upper back and reach forward; hold 20–30 seconds; repeat 2–4 times
Neck stretch (side): Sit tall; tilt ear toward shoulder; hold 20–30 seconds; repeat 2–4 times per side
Triceps stretch: Raise one arm overhead; bend elbow and reach behind head; hold 20–30 seconds; repeat 2–4 times per side
Wrist/forearm stretch: Extend arm; pull fingers back with opposite hand; hold 20–30 seconds; repeat 2–4 times per side
Lower back stretch (child’s pose): Kneel and sit back; reach arms forward; hold 20–30 seconds; repeat 2–4 times
Warm-up before stretching: Do light movement for 3–5 minutes (walk, easy cycling)
Breathing: Inhale to prepare; exhale while settling into the stretch
Intensity: Stretch to a mild-to-moderate tension, not pain
Frequency: 3–5 days per week
Duration: Hold each stretch 20–30 seconds; repeat 2–4 times
Consistency: Repeat the routine regularly rather than doing long sessions occasionally
Stop if sharp pain, numbness, or tingling occurs