This plan includes gentle stretches with an emphasis on passive stretching so the body becomes familiar with new ranges of motion. It becomes a bit more challenging each week as more movement is mixed in with the static stretching.

Day 1-5

• Child’s pose
• Hip flexor stretch (half-kneeling)
• Cross-body stretch
• Foot stretch (kneeling)
• Deadbug

Day 6-10

• Cat/Cow stretch (seated)
• Lazy groin stretch
• Pec stretch on wall
• Calf stretch (standing) (gastrocnemius)
• Bird-Dog

Day 11-15

• T-spine rotation (on all fours)
• Figure-four supported stretch
• Fingerhand stretch
• Hamstring 90/90 stretch
• Plank

Day 16-20

• Child’s pose with side bend
• Quad stretch (standing)
• Dynamic pec stretch (half-kneeling)
• Calf stretch (on all fours)
• Glute bridge

Day 21-25

• Figure-four lying-down stretch
• T-spine Cat/Cow stretch
• Wide-legged hamstring stretch
• Biceps stretch on wall
• Side plank

Day 26-30

• 90/90 moving stretch with support
• Side bend stretch (standing)
• Hip flexor stretch on a bench
• Trap stretch
• Squat