Use only positions suitable for you. This is not a treatment or injury-prevention guarantee. Stop for pain or feeling unwell; seek advice for persistent or concerning symptoms.
Timing example: five movements × (30 seconds left + 30 seconds right + 24 seconds changing sides/positions) = 420 seconds, about seven minutes. Take longer for transfers. Omit unsuitable positions and record the change.
| Option | Comfortable positioning reminder | Alternative |
|---|---|---|
| Standing thigh | Use stable support; comfortable knee bend, no forced heel pull. | Omit if balancing or reaching is unsuitable. |
| Standing calf | Use wall support; back heel down within comfortable range. | Reduce stance; omit if painful. |
| Standing hamstring | Use a low stable heel support; small comfortable hip hinge. | Lower the support or omit. |
| Half-kneeling hip flexor | Use padding and a small comfortable shift; no forced reach. | Omit if kneeling is unsuitable; seek an individually chosen alternative. |
| Lying figure-4 | Support the thigh; leave crossed knee comfortable, without pressing it. | Omit if floor access or crossing the leg is unsuitable. |
Date: __________ Positions / sides used: __________________________________
Actual holds and transition time: _________________________________________
Support, omissions and observations: _____________________________________
Hypothetical example: four options, kneeling omitted; 20 seconds each side, six minutes elapsed including setup. This is a modified session, not completion of the seven-minute example. No fitness or recovery conclusion is calculated.
If you have an injury, medical condition or pregnancy, ask about suitable adaptations. Keep health notes private.
Full catalog and position references · Choose a routine by purpose