Stretch with Elena for a week.

Move slowly and breathe through your nose. Mild pulling is fine; sharp pain, pins and needles or numbness are not, so ease off or skip that stretch. Hold times are guides, not goals.

These routines are general guidance, not medical advice. If you’re pregnant, recovering from an injury or surgery, or have a health condition, check with a doctor or physiotherapist first. Elena is an AI character created by stretching.shop, not a real person.

Day 1 · A slow morning stretch for stiff hamstrings

1. Cat–cow, 2 minutes. On hands and knees, round your back as you breathe out and gently arch as you breathe in.
2. Bent-knee down dog, 2 minutes. Hips high, knees soft. Pedal your heels towards the floor one at a time.
3. Seated forward fold, 2 minutes. Legs long, knees bent as much as you need, fold from the hips rather than the upper back.
4. Half split, 1 minute each side. Back knee down on a folded towel, front leg straight, hips drawing back.
5. Hug and rock, 1 minute. On your back, hug your knees in and rock gently side to side.

Day 2 · Open your hips after a long day sitting

1. Low lunge, 1 minute each side. Back knee on a towel, hips sinking forward, chest tall.
2. Figure-four on your back, 1 minute each side. Ankle over the opposite knee, draw that leg towards you.
3. Butterfly, 2 minutes. Soles of the feet together, sit tall, then fold forward only as far as feels easy.
4. Lizard, 1 minute each side. From the lunge, bring both hands inside the front foot and keep the back knee down.
5. Wide-knee child’s pose, 2 minutes. Knees apart, big toes touching, arms long and forehead down.

Day 3 · A gentle routine for a stiff lower back

1. Knees to chest, 2 minutes. Rock slowly, then let your knees drop side to side like windscreen wipers.
2. Lying twist, 1 minute each side. Knees fall to one side, arms wide, look the other way if your neck allows.
3. Sphinx, 2 minutes. On your front, forearms under your shoulders, chest lifting gently.
4. Child’s pose, 2 minutes. Hips back towards your heels, breathe into your lower back.
5. Slow cat–cow, 2 minutes. Smaller movements than Day 1, following your breath.

Day 4 · Shoulders and neck for desk days

1. Neck side stretch, 30 seconds each side. Ear towards shoulder, the opposite hand reaching down.
2. Thread the needle, 1 minute each side. On hands and knees, slide one arm under your chest and rest that shoulder down.
3. Doorway chest stretch, 1 minute each side. Forearm on the door frame, step through until you feel the front of the shoulder open.
4. Puppy pose, 2 minutes. Hips over knees, arms walked forward, chest melting towards the floor.
5. Eagle arms, 1 minute each side. Wrap one arm around the other and lift the elbows slightly.
6. Shoulder rolls, 1 minute. Seated, slow circles backwards.

Day 5 · Hips and glutes, a little deeper

1. 90/90 sit, 1 minute each side. Both knees bent at right angles, turn your chest over the front shin.
2. Supported pigeon, 1 minute each side. Use a cushion under the hip, or choose figure-four on your back if your knee complains.
3. Frog, 2 minutes. On forearms, knees only as wide as is comfortable, hips easing back.
4. Seated wide-leg fold, 2 minutes. Knees pointing up, walk your hands forward slowly.
5. Reclined butterfly, 2 minutes. On your back, soles together, knees resting on cushions if you like.

Day 6 · A spine that moves

1. Cat–cow, 2 minutes.
2. Open book, 1 minute each side. Lying on your side with knees bent, sweep the top arm open and follow it with your eyes.
3. Seated twist, 1 minute each side. Sit tall first, then turn from the middle of your back.
4. Sphinx to low cobra, 2 minutes. Move slowly between the two, keeping it easy in the lower back.
5. Side-body stretch, 1 minute each side. Seated or standing, reach one arm up and over.

Day 7 · Wind-down stretches for a calmer night

1. Legs up the wall, 3 minutes. Hips close to the wall, arms relaxed.
2. Reclined butterfly, 2 minutes.
3. Lying twist, 1 minute each side.
4. Child’s pose, 2 minutes. Forehead resting on stacked hands.
5. Box breathing, 1 minute. Breathe in for 4, hold for 4, out for 4, hold for 4.

After day 7

Repeat your favourite day, or start the week again. If you haven’t signed up yet, add your email and we’ll keep you posted when Elena shares new routines.