Anybody who has left the gym, finished a run or walked out of a class without spending any time stretching knows that the impending DOMs can be ruthless. The lactic acid can leave you feeling like you’ll never raise your arms or walk up a set of stair comfortably again.

If you’re pressed for time, we understand. This mobility sequence won’t take you any longer than five minutes and you’ll spend the rest of the day feeling stretched and fresh. Go from one move into the other to save time, all you need is a mat.

Hamstring stretch

  • Wide folding hamstring stretch

With feet placed outside of hip width, turn your toes out slightly and fall forward to the floor gently, aiming for your hands to rest on the ground. The key to this stretch is to keep your legs as straight as possible with soft knees. Breathe deeply and hold for 60 seconds before rolling back up to the top slowly.

adductor stretch

  • Side lunge

From the hamstring stance, widen your feet even further. Push your weight onto your right leg into a side lunge stretching through your inner leg as you lower your bottom slowly towards the ground. Don’t force it. Hold for 30 seconds before switching to the left side.

spiderman stretch

  • Spiderman stretch

From the side lunge position push your weight back up to a standing position. Keep your feet wide and turn each foot forward to a front lunge position. Drop down keeping your left knee off the ground. Resting your hands inside your right foot push your weight forward into your heel. Hold for 30 seconds and switch to your left foot.

bicep stretch

  • Seated bicep stretch

From the Spiderman position drop down onto your knees. Place your hands in front of you and rotate your arms so that your inner arm faces away from you. Flatten your hands on the ground as you sit back onto your feet to deepen the stretch. Hold this one for 60 seconds.

back shoulder stretch

  • Modified child’s pose

From the bicep stretch position fall forward into child’s pose, pushing your bottom down towards you feet. Take your left arm and stretch it out underneath your right arm. Pull away and keep pushing your bottom closer and closer to your feet as you feel the stretch through your lats and shoulders. Hold for 30 seconds each side.