Daily Stretch Routine

1. Begin the day by practicing the squat hold, start with two rounds of 1min then work your way up to 2mins per round as you progress (the idea is to squat low enough to try to make your hamstrings touch your calves).
2. During your lunch break, do a stretch circuit of Lunge stretch, kneeing hamstring stretch, and the butterfly pose. Hold each pose/ stretch for 30 seconds before switching to the other leg/side, repeat twice.
3. Before going to bed do another circuit of piriformis stretch, knee to chest, spinal twist, and bridge pose. Hold each for 30 seconds.
4. After a short break (2mins) Go into the following circuit. Child pose, cobra pose, downward dog and finish off with a seated forward bend. hold each pose for 30 seconds and be mindful of your breathing, deep breaths in and slow breaths out.
5. Any day that you have a lot of spare time you can combine the whole routine together for a Yoga session, if so aim to hold the poses for 1min or 30 seconds each side.

Squat hold

If you can't stabilise use your arms outstretched for balance

If you’re struggling to hold the pose, use a wall for assistance until you’re comfortable in the deep squat position

Lunge stretch

You’re looking to feel a stretch in your knee that's on the ground and your groin

Lean into the pose to progress the stretch, bring your hamstrings to your calves

Kneeling hamstring stretch

For progression, after holding the first pose for 15 seconds. point your toes further outward.

Butterfly pose

Use your elbows to push your knees down

Piriformis stretch