15-minute lower-body stretches once you are used to them
For those who are used to the basic stretches, this sequence goes a little deeper, stretching the front of the hips, inner thighs, buttocks, backs of the thighs and fronts of the thighs in turn.
- About 15 min · 6 exercises
- Home (mat)
- Mat, towel and cushion
Suitable for: Those used to the basic stretches
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 2.5 minHalf-Kneeling Hip Flexor Stretch
Keeping the pelvis tilted backwards, raise the arms overhead. Both sides.
Next: Side Lunge Adductor Stretch
2 · about 2.5 minSide Lunge Adductor Stretch
Keeping the heel on the floor, lower the hips. Both sides.
Next: Supine Figure-Four Stretch
3 · about 2.5 minSupine Figure-Four Stretch
Lift the lower leg off the floor, hold the back of the thigh and draw it in. Both sides.
Next: Supine Towel Hamstring Stretch
4 · about 2.5 minSupine Towel Hamstring Stretch
Keeping the knee straight, hold the towel a little shorter. Both sides.
Next: Prone Towel Quadriceps Stretch
5 · about 2.5 minProne Towel Quadriceps Stretch
Without arching the lower back, bring the heel towards the buttock. Both sides.
Next: Seated Butterfly Stretch
6 · about 2.5 minSeated Butterfly Stretch
Keeping the back straight, lean forward from the hips.
Points to keep in mind
- Try the "go a step deeper" option in each lesson, within a range that is free of pain.
- Going deeper is not a goal; it is a choice to suit how your body feels that day.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy