You’ll need: A low, stable raised surface, such as a step, with a secure handrail or solid wall within easy reach for support.
Wear supportive shoes. Hold the handrail or use the wall for support, and place the balls of your feet on the edge of the raised surface, with your heels free.
Lower your heels slowly until you feel a gentle calf stretch.
Bend one knee slightly to focus the stretch on the opposite calf. Change sides.
Keep in mind: Keep using the support. Lower only within comfort; do not bounce or force your heels down.
STRETCH 02 / Back of the thigh
Hamstring stretch
You’ll need: A staircase with a secure handrail.
Stand on the floor and place one heel on a stair in front of you, with your toes pointing upwards. The illustration uses the second step.
Keep the raised knee comfortably straight without forcing it to lock.
Hold the rail and bend slightly forward from your hips until you feel a gentle stretch behind your thigh. Return slowly and change sides.
Keep in mind: Use a lower step if the second step is too high for comfortable balance or movement. Only a slight forward bend is needed.
STRETCH 03 / Front of the hip
Standing hip stretch
You’ll need: A staircase with a secure handrail.
Stand on the floor and place one foot on a stair in front of you, bending that knee. The illustration uses the second step; your rear foot stays on the floor.
Keep your torso upright and hold the handrail.
Move your hips gently forward until you feel a stretch at the front of the hip of the rear leg. Return and change sides.
Keep in mind: Choose a lower step if needed. Keep the movement small and avoid deeply arching your lower back.
STRETCHES 04–06
Thighs & supported side reach
Match each illustration number with its instructions. Start with a gentle 10-second hold; change sides where applicable, then repeat once.
Stand beside your support and hold it with one hand.
Bend the other knee and hold that foot or ankle with the hand on the same side.
Bring the heel gently towards your buttock, keeping the knee pointing down and your body upright. Release slowly and change sides.
Keep in mind: Do not force your heel to touch your buttock. If you cannot reach comfortably, leave this stretch out and seek an appropriate alternative.
STRETCH 05 / Inner thighs
Seated inner-thigh stretch
You’ll need: A comfortable floor mat.
Sit on the mat and bring the soles of your feet together.
Bring your feet towards you only as far as comfortable, letting your knees open to the sides.
Sit upright and allow a gentle stretch along the inner thighs. Rest your hands lightly near your knees.
Keep in mind: Do not press your knees down or force them towards the floor.
STRETCH 06 / Outer hip and side of the trunk
Supported side stretch
You’ll need: A fixed support within easy reach.
Stand beside the support and cross one leg lightly in front of the other.
Keep one hand on the support and raise the other arm overhead.
Bend gently to the side opposite the front leg. Keep your feet grounded, then uncross and change sides.
Keep in mind: Maintain a stable stance. Leave this position out if crossing your legs makes you unsteady.
AT YOUR OWN PACE
Continue when you’re ready.
Choose the movements that suit you. Pause, adapt or seek guidance when needed.
This routine includes 18 stretches with a 10-second starting hold. Instructions have been edited for clarity and comfortable-range guidance, and the illustrations redrawn in the Dr Posture exercise style. This is an author-review edition.
General stretching guidance and sources
Hold times and suitable movements vary with the person and the purpose. The 10-second hold here belongs to this routine; it is not a universal prescription. These general guidance sources support gentle, controlled stretching and individual adaptation, rather than validating this complete sequence.
