Warrior I
Played on both sides, one round each; the app tells you when to turn round. Under a minute a side.
How to do it
- Stand side-on, one leg a long step forward, back foot turned out
- Bend your front knee, back leg straight
- Arms up if that's comfortable
Step by step
In the words the app says them, out loud, while you do it. Written for the right side; the left is the mirror of it.
- Stand tall with both legs straight, hands on your hips.
- Back foot turned out, arms up, then bend your right knee slowly, back leg straight, as far as you comfortably can.
- Hold there, as still as you can, for 20 seconds. You can make it 30 or 40 in Settings.
- Then the other side.
If the position slips, the app says so: “Feet a long step apart, back leg straight.”
What it is for
The app files this stretch under:
- Stiff hips
- Tight quads
Where the phone goes
Phone on the floor, angled up a bit, side-on to you, about 8 ft away. The phone sits off to one side of you, so the camera sees the leg and the trunk in profile. Every stretch shows you this picture before the clock starts, and talks you through it, because you are across the room by then.
In the game
The gap in the kelp sits at the depth you settle on yourself, and staying near that depth is the whole skill. Points come from how steadily you hold the spot you picked. Depth earns nothing, and going deeper than you can comfortably hold is the thing the app is built to avoid asking of you.
That is also what the research says: a gentle hold gains as much range over the weeks as a hard one. What regular stretching does, measured.