HomeHome Stretch & Recovery
A 20-minute recovery and stretching session for women. Cat stretches and child's pose mobilise the spine, hamstring stretches and bridge pose open the back of the legs and hips, and a wide-angle seated sequence finishes the adductors. No equipment, all on the floor.
Home Stretch & Recovery at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 5
- Estimated burn
- ~95 kcal
- Equipment
- None — floor space only
- Muscles worked
- Back, Core, Hamstrings, Glutes
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Stretch & Recovery
- 1Cat stretch2 × 45s
- 2Child pose2 × 60s
- 2 × 45s
- 4Bridge pose setu bandhasana2 × 45s
- 2 × 60s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Stretch & Recovery
Two rounds of 45 to 60 seconds per position, breathing slowly throughout. Around 95 kcal — this is for recovery days and evenings, not for training load. Use it the day after heavy legs and the next session will feel noticeably better.
Home Stretch & Recovery — questions
How long does Home Stretch & Recovery take?
About 20 minutes from the first set to the last. The session contains 5 exercises and burns roughly 95 kcal for an average trainee.
What equipment do you need for Home Stretch & Recovery?
None — floor space only. The session is built around Cat stretch, Child pose, Hamstring Stretch and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Stretch & Recovery suitable for beginners?
Yes. Home Stretch & Recovery is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Stretch & Recovery work?
Back, Core, Hamstrings, Glutes. 5 exercises, starting with Cat stretch, Child pose, Hamstring Stretch.
Is Home Stretch & Recovery free?
Yes. Home Stretch & Recovery is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Stretch & Recovery into the GymiaFit app — free, no account tricks, no paywall.
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