A 10-minute stretch routine after training

A few minutes of stretching at the end of a session is a good way to bring your heart rate down and give tired muscles some attention. This routine needs no equipment, just a bit of floor space. Hold each stretch for 30 to 45 seconds, breathe slowly and never bounce.

1. Seated forward fold

For the hamstrings and lower back. Sit with your legs extended in front of you, hinge forward from the hips and reach towards your feet, keeping your back long rather than rounded. Stop when you feel a gentle pull behind your thighs.

2. Low lunge

For the hip flexors. Step one foot forward into a lunge and lower your back knee to the floor. Keep your chest tall and sink your hips forward until you feel a stretch at the front of the back hip. Switch sides.

3. Standing quad stretch

Hold a wall for balance, bend one knee and bring your heel towards your glute, keeping your knees close together. Switch sides.

4. Wall calf stretch

Place your hands on a wall, step one foot back and press the heel into the floor with the leg straight. Switch sides.

5. Child's pose

For the back and shoulders. Kneel, sit back on your heels and stretch your arms forward along the floor. Let your shoulders and back soften.

Tips

• Stretch while your muscles are warm, ideally right after training.
• You should feel a mild pull, never sharp pain.
• Wear something that moves with you. Stretch tights and tops like those in our fitness range are made for exactly this.

If you have an injury or a medical condition, check with a professional before starting a new routine.