Rather than sitting straight down after a workout, a few minutes of stretching helps. The NHS sets out five stretches for after exercise and says they should take about 5 minutes, holding each for 15 to 20 seconds. We set out the original and added up the time.
1. Why. The NHS says this cool-down routine helps you gradually relax, improve flexibility and slow your heart rate.
2. How long. Gentle stretches taking about 5 minutes; spend more time if you feel the need.
3. What. Buttock → hamstring → inner thigh → calf → thigh, each held 15 to 20 seconds.
The five stretches — as the NHS gives them
| Stretch | Position | How |
|---|---|---|
| Buttock 15 to 20 seconds | Lying | Lie on your back and bring your knees up to your chest. Cross your right leg over your left thigh, grasp the back of your left thigh with both hands and pull it towards your chest. Repeat with the opposite leg. |
| Hamstring 15 to 20 seconds | Lying | Lie on your back and raise your right leg. Hold it with both hands below the knee. Keeping your left leg bent with the foot on the floor, pull your right leg towards you, keeping it straight. Repeat with the opposite leg. |
| Inner thigh 15 to 20 seconds | Sitting | Sit with your back straight and legs bent. Put the soles of your feet together. Holding your feet, try to lower your knees towards the floor. |
| Calf 15 to 20 seconds | Standing | Step your right leg forward, keeping it bent, and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Lean on a chair back or wall if you need to. Repeat with the opposite leg. |
| Thigh 15 to 20 seconds | Lying on your side | Lie on your right side. Grab the top of your left foot and gently pull your heel towards your left buttock. Keep your knees touching. Repeat on the other side. |
The “Position” column is ours, drawn from the instructions. Three of the stretches are done lying down, so a mat or floor space is needed.
Adding up the time — our arithmetic
- Four stretches are done on both sides (buttock, hamstring, calf, thigh) and one is done once (inner thigh), so there are 4 × 2 + 1 = 9 holds
- 9 × 15 seconds = 2 minutes 15 seconds; 9 × 20 seconds = 3 minutes
- Out of “about 5 minutes”, that leaves around 2 minutes for changing position
The original says only to hold for 15 to 20 seconds; it does not say separately that each side gets that long. Treating both sides as 15 to 20 seconds is our reading.
A running order — our example
| Order | Stretch | Easy to miss (original) |
|---|---|---|
| 1 | Calf (standing, both sides) | Back leg straight, heel towards the ground |
| 2 | Inner thigh (sitting) | Back straight |
| 3 | Buttock (lying, both sides) | Pull the lower thigh, not the crossed leg |
| 4 | Hamstring (lying, both sides) | Raised leg straight, hands below the knee |
| 5 | Thigh (on your side, both sides) | Knees touching |
The original starts with the buttock stretch. Going from standing to sitting to lying is our arrangement to cut down on position changes; the original does not ask for a fixed order.
Who should take care
If you have an injury or medical condition, or you are pregnant, you may need to change some stretches. The NHS says to talk to a physiotherapist or healthcare professional about which are right for you.
Checklist
- ☐ About 5 minutes after exercise
- ☐ Five stretches, 15 to 20 seconds each
- ☐ Repeat on the other side where there is one
- ☐ Keep it gentle — the original calls them “gentle stretches”
Questions that remain
Should I do these before exercise too?
For before exercise the NHS gives a separate five-move warm-up of at least 6 minutes — see how to warm up before exercise. This page is the routine for afterwards.
Nothing for the upper body?
All five stretches here are for the buttocks and legs. Shoulders are in shoulder mobility stretches and the back in lower back stretches.
Sources
- NHS — How to stretch after exercising (reviewed 16 March 2026; next review due 16 March 2029; checked 2 October 2026). The purpose, about 5 minutes, the method and 15 to 20 seconds for each of the five stretches, and the advice for injury, medical conditions and pregnancy.
- Our own working. The 9 holds, 2 minutes 15 seconds, 3 minutes, “around 2 minutes” and the running order are ours.
Where to check further
- After a run — the closing 5-minute walk in Couch to 5K.
- Flexibility for older adults — flexibility exercises for older adults.
Written on 2 October 2026. The stretches and times are as the NHS gives them; the totals and running order are ours.
