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Workout #1

By Team CariaPublished 26 July 2020Updated 30 August 20202 min read

This 5-minute standing lower-body session will stretch your back, hamstrings, glutes, and calves with 3 easy stretches.

Standing Hamstring Stretch

  • Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
  • Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
  • Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
  • Bend your knees and roll up when you’re done.

Standing Quad Stretch

  • Stand with your feet together.
  • Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
  • If you need to, put one hand on a wall for balance.
  • Squeeze your glutes to increase the stretch in the front of your legs.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other leg.

Standing Glute Stretch

  • Stand tall with your core engaged. Pick up right foot and cross right shin over left thigh.
  • At the same time, hinge at hips, and bend left knee, coming into a half-squat with legs in a figure-four position.
  • Hold for 30 seconds.
  • Repeat on the other leg.

Comment below on your progress and join us for tomorrow’s session on standing upper-body stretches! ?

Community comments

20

Real experiences shared by the community, from the original discussion to today.

  • Mags6 years ago

    Done ??Just need to try and keep it up

  • Sloan6 years ago

    Done! ✅ Thank you! ??

  • Sestia6 years ago

    Husband: what are you doing? Me (muffled tones): I’m keeping my knees together... Husband looks interested Me:..... while squeezing my glutes Husband looks more interested Me: it will give me more mobility Husband looks positively keen Me: no not that! GO AWAY!!! Husband exits crestfallen I let out my breath and bits of my body fall back into place. Tomorrow is another day!!!

    • Paula6 years ago

      This made me lol! ?

    • Lion Michelle S6 years ago

      Brilliant! Keep it up! ?

    • Amanda4 years ago

      There are certain stretches that I just can’t do when he’s around. I can be feeling bad about myself but he always comes running when I stretch my hamstrings, always makes me feel a little better!

  • Sarah6 years ago

    You don’t realise how much you need to stretch until you start to do it... and you feel how tight everything is! Loved the little workout thank you!

  • Nicole6 years ago

    Great stretches!?

  • Jo6 years ago

    After my first go at the local driving range yesterday, my body so needed this ?x

  • Yvonne6 years ago

    Thank you for this!

  • Heathet6 years ago

    Awesome thanks?

  • Ritu5 years ago

    Feels so great after a 43 minute walk!

  • Annie5 years ago

    Did it! Day one...

  • Odell5 years ago

    This has helped with my degenerating disc problems. it’s made me feel alive again.

  • Cathy5 years ago

    Great stretches after a morning walk ?

  • Kara5 years ago

    I have no balance because of diabetes symptoms plus Ménière’s disease. I hope these exercises, or my version of doing them, LOL, will still be of some benefit…

  • Amber5 years ago

    Definitely progress

  • Carlyn5 years ago

    Done!

  • Rachel4 years ago

    Done!

  • KimC4 years ago

    Hamstring completely cramped up on first Quad Stretch. Made me realize I wasn’t hydrating. Got water, stretched it out and tried again. Did much better.

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