Workout Routine

Free

Bedtime Stretching

by jirholi

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Bedtime Stretches

Supine Back Stretch

Set
Time
Rest time
1
30 sec
5 sec
2
30 sec
5 sec

Supine Back Stretch

2×30 s

Kneeling Hip Flexor Stretch

Set
Time
Rest time
1
30 sec
0 sec
2
10 sec
15 sec
3
30 sec
0 sec
4
10 sec
15 sec

Kneeling Hip Flexor Stretch

4 sets

Elephant Steps

Set
Time
Rest time
1
60 sec
10 sec

Elephant Steps

1×60 s

Pancake

Set
Time
Rest time
1
30 sec
15 sec
2
30 sec
15 sec

Pancake

2×30 s

Up Dog

Set
Time
Rest time
1
30 sec
15 sec

Up Dog

1×30 s

Child's Pose

Set
Time
Rest time
1
30 sec
15 sec

Child's Pose

1×30 s

Lying Figure 4

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec

Lying Figure 4

2×30 s

Seated Side Bend

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec

Seated Side Bend

2×30 s

Active Twist

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
10 sec
3
15 sec
10 sec
4
15 sec
10 sec

Active Twist

4×15 s

Neck Release Stretch

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
10 sec

Neck Release Stretch

2×15 s