Good for athletes and active individuals
A short mobility routine after training can help you feel looser, keep your joints moving through their range and give you a calm bridge from hard work to recovery. Here is a simple routine you can finish in about 8 to 10 minutes.
Before you start
Do this once you have cooled down with a few minutes of easy walking. Move into each position slowly, breathe steadily and aim for mild tension, not pain. If anything pinches or hurts, ease off.
The routine
Hold each position for 30 to 60 seconds, or move through it slowly for 8 to 10 repetitions where noted.
- Cat-cow: on hands and knees, gently round and arch your back, 8 to 10 slow repetitions
- Half-kneeling hip flexor stretch: tuck your pelvis and lean forward gently, each side
- Hamstring stretch: lie on your back, raise one leg with a strap or towel, each side
- Open book: lie on your side and rotate your upper body open, 8 to 10 repetitions each side
- Calf stretch: press your heel down against a wall, each side
- Doorway chest stretch: place your forearm on a door frame and turn away gently, each side
- Child’s pose: sit back toward your heels and breathe slowly to finish
What to expect
Research on stretching shows mixed results for preventing soreness, but many people find it helps them feel looser and relaxed after training, and regular mobility work supports range of motion over time. Treat it as one part of recovery alongside sleep, food and lighter days.
Make it a habit
Attach it to something you already do, such as right after your cool-down or while you watch TV in the evening. Consistency matters more than length.
Adjust to your body
Spend extra time on the areas that feel tight for your sport, and skip anything that feels wrong. If you have a past injury or a health condition, check with a qualified professional before adding new stretches.
Try this week
Do the routine after your next two sessions and notice how your body feels the following morning.
Want it laid out for you? The Mobility & Recovery Program: short routines and recovery habits for busy days, as a fillable PDF you can start today.
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