Before you begin Warm up with easy walking or other light movement. Stretch slowly, keep breathing and use stable support. Aim for a gentle stretch, not pain; do not bounce. Stop if you develop pain, dizziness, tingling or numbness. If you have an injury, a health condition, balance difficulties or uncertainty about a movement, get individual guidance before trying it.
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10 seconds gentle starting holdBoth sides where applicableRepeat once within comfort
JUMP TO A STRETCH
STRETCHES 07–09
Three seated stretches Match each illustration number with its instructions. Start with a gentle 10-second hold; change sides where applicable, then repeat once.
STRETCH 07 / Back of the hip
Seated hip stretch You’ll need: A firm, stable bench or bed edge.
Sit with one bent leg supported on the surface and its foot just off the edge, as illustrated. Keep the other foot on the floor. Keep your chest lifted and your neck comfortable. Lean your chest gently towards the supported knee or foot until you feel a stretch around the back of that hip. Return and change sides. Keep in mind: Do not force the bent knee down. Skip this position if it causes knee or hip discomfort.
STRETCH 08 / Lower back
Seated forward stretch You’ll need: A stable chair or bench, without wheels.
Sit securely with your feet flat and comfortably apart. Bend forward slowly, allowing your shoulders to move between your knees. Let your arms relax down and keep your neck comfortable. Return upright slowly. Keep in mind: Move only as far as comfortable; reaching the floor is not the goal.
STRETCH 09 / Trunk and neck
Seated rotation You’ll need: A stable chair or bench, without wheels.
Sit upright with both feet flat and your hips facing forward. Place one hand on the opposite knee and the other hand behind you on the seat for support. Turn your trunk and head gently together, looking over the shoulder in the direction you turn. Return to the middle and change sides. Keep in mind: Use your hands for support rather than to force a deeper twist.
AT YOUR OWN PACE
Continue when you’re ready. Choose the movements that suit you. Pause, adapt or seek guidance when needed.
About this routine 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.
