Stretch 3D

Stretch guides

How to do everyday stretches well: the set-up, how long to hold, and the mistakes to avoid. Each one is also in the Stretch 3D app, shown on a 3D figure you can follow.

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  Cat-cow stretchA slow rocking movement to loosen a stiff back. 5–10 rounds.
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  Downward-facing dogHamstrings, calves, back and shoulders in one. 30–60 seconds.
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  Shoulder rollsA quick fix for stiff desk shoulders, standing or sitting. 30 seconds.
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  Kneeling hip flexor stretchFor the front of the hip, tight from sitting. 30–60 seconds each side.
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  Child's poseA resting stretch for the lower back and hips. 30–60 seconds.
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  Figure-four stretchFor the buttock and outer hip, lying on your back. 30–60 seconds each side.
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  Doorway chest stretchOpens a tight chest after hours at a screen. 30 seconds each arm.
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  Neck side stretchFor a stiff neck from desk work, sitting or standing. 20–30 seconds each side.