The NHS suggests holding each of these stretches for 15 to 20 seconds. Ease into each one; never bounce.
The plan
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Lying buttock stretch (figure four) One side, then the other |
2 × 20 sec | 5 sec |
 Lying hamstring stretch One side, then the other |
2 × 20 sec | 5 sec |
 Inner thigh stretch (butterfly) |
30 sec | 5 sec |
 Calf stretch One side, then the other |
2 × 20 sec | 5 sec |
 Side-lying thigh stretch One side, then the other |
2 × 20 sec | 5 sec |
 Child's pose |
45 sec | — |
Watch
This workout is part of: 4-week home strength starter, 4-week walking to run-walk, 4-week dumbbell foundations.
Sources
- NHS: How to stretch after exercising — checked 3 Oct 2026