Let me be honest about stretching: it won't magically prevent injuries, and stretching before lifting isn't required. Strength training through a full range of motion already does a lot for your mobility.
But if you sit all day, your hips and upper back get stiff, and some things (like getting down to the floor or reaching overhead) start feeling harder. That's where a few minutes of mobility work helps. It just feels good, too.
Rules: move slowly, breathe, go to a stretch you can feel but that isn't painful. No bouncing. Numbness, tingling or sharp pain means stop.
Spine
Cat-cow Everyone
On all fours, round your back up like a cat, then let the belly drop and lift your chest. Slow, with your breathing.
Reps: 8–10.
Child's pose Everyone
Knees wide, sit back on your heels, arms long in front. Breathe into your back.
Hold: 30–60 seconds.
Cobra Everyone
Face down, hands under your shoulders, gently push your chest up while the hips stay down. Only as high as is comfortable for your lower back.
Reps: 5–8 slow, or hold 20 seconds.
Hips
Kneeling hip flexor stretch Everyone
Half-kneeling, squeeze the glute of the back leg and shift forward slightly. You'll feel it at the front of the hip. This is the one for desk workers.
Hold: 30–45 seconds per side.
90/90 hip lean Intermediate
Sit with both knees bent at 90 degrees, one in front, one to the side. Lean gently over the front leg. Works both hip rotations at once.
Reps: 6–8 leans per side.
Pigeon stretch Intermediate
One leg bent in front, the other straight back. Deep glute and hip stretch. If your knee complains, do the lying glute stretch below instead.
Hold: 30–60 seconds per side.
Lying glute stretch Everyone
On your back, cross one ankle over the other knee, pull the bottom leg towards you. The knee-friendly pigeon.
Hold: 30–45 seconds per side.
Legs
Hamstring stretch Everyone
Long spine, hinge from the hips, not by rounding your back.
Hold: 30–45 seconds per side.
Calf stretch Everyone
Use a towel, belt or band around your foot. Stiff calves and ankles make squats and walking harder.
Hold: 30 seconds per side.
Downward dog Intermediate
Hands and feet on the floor, hips high. Stretches calves, hamstrings and shoulders at once. Bend your knees as much as you need to keep your back long.
Hold: 20–40 seconds.
A 10-minute routine
After training, or in the evening after a long sitting day:
| Move | Time |
|---|---|
| Cat-cow | 1 min |
| Child's pose | 1 min |
| Kneeling hip flexor stretch | 45 s per side |
| Lying glute stretch | 45 s per side |
| Hamstring stretch | 30 s per side |
| Calf stretch | 30 s per side |
| Cobra | 1 min |
| Downward dog | 30 s × 2 |
Combine it with the desk movement breaks during the day.