It will be a 21 stretch day quest. You can do 3-7 days a week depending on your ability. Just tick off the days and complete 21. When you have finished there will be a quest completed post with a certificate you can download and virtual badge. If you want to do the ultra quest and do every day for 7 weeks then there will be a special certificate for you and a different badge.
You can use any stretches you like, if you have specific physio work please do them exactly the way they have recommended and nhs.uk/Video/Pages/strength... the quest to fit it with your physio program
If you are going to be using the NHS stretches for the quest here is the link so you can use them. The videos to use are the 5th to the 9th.
Good luck everyone