All stretching exercises

Kneeling Hip Flexor Stretch

Hip Flexors

Beginner

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your hip.

Foam Rolling Hip Flexors

Hip Flexors

Beginner

Place the foam roller under your hip flexor. Support your body weight with your forearms and your opposite leg. Slowly roll back and forth along the front of your hip, from just above the knee to the top of your thigh.

Glute Bridge

Glutes

Beginner

Lie on your back with knees bent, feet flat on the floor. Lift your hips off the floor, squeezing your glutes. Hold briefly, then lower back down.

Cat-Cow Stretch

Lower Back

Beginner

Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).

Child's Pose

Lower Back

Beginner

Start on your hands and knees. Bring your big toes together and sit your hips back towards your heels. Reach your arms forward, lowering your chest towards the floor.

Knees-to-Chest Stretch

Lower Back

Beginner

Lie on your back with your knees bent. Bring one or both knees towards your chest, holding onto your shins or thighs.

Piriformis Stretch

Lower Back

Intermediate

Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest.

Seated Spinal Twist

Lower Back

Intermediate

Sit on the floor with legs extended. Bend one knee and place your foot flat on the floor outside your opposite thigh. Place your opposite elbow on the outside of your bent knee and twist your torso.

Pelvic Tilts

Lower Back

Beginner

Lie on your back with your knees bent, feet flat on the floor. Gently tilt your pelvis back, pressing your lower back into the floor. Hold briefly, then release.

Lying Knee Twist

Lower Back

Beginner

Lie on your back with knees bent, feet flat on the floor. Keeping your shoulders flat on the floor, gently lower both knees to one side. Hold briefly, then return to center and repeat on the other side.

Bird Dog

Lower Back

Intermediate

Start on your hands and knees. Extend one arm forward and the opposite leg backward, keeping your back straight and core engaged. Hold briefly, then return to center and repeat on the other side.

Standing Hip Flexor Stretch

Hip Flexors

Beginner

Stand tall. Step back with one leg, keeping your back heel lifted. Tuck your pelvis slightly and gently push your hips forward.

Quadratus Lumborum (QL) Stretch

Lower Back

Beginner

Stand with feet wider than hip-width apart. Raise your Right arm overhead and lean over to your left side. Hold the strech

Standing Hamstring Stretch

Hamstrings

Beginner

Start standing with feet hip-width apart, knees slightly bent. Hinge at the hips, keeping your back straight, and lower your torso towards your thighs. Reach towards your toes or shins.

Seated Hamstring Stretch

Hamstrings

Beginner

Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.

Lying Hamstring Stretch with Strap

Hamstrings

Beginner

Lie on your back with one leg extended up. Loop a strap or towel around the foot of the raised leg. Gently pull the leg towards you, keeping it straight.

Standing Toe-Touch with Rotation

Hamstrings

Intermediate

Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides

Leg Swings (Forward)

Hamstrings

Beginner

Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.

Standing Elevated Hamstring Stretch

Hamstrings

Intermediate

Stand facing a slightly elevated surface like a step or curb, place heel on the surface. Keeping Leg straight hinge from the hip, by pushing them backwards.

Good Mornings

Hamstrings

Intermediate

Stand with feet hip-width apart, hands behind head or across chest. Hinge at the hips, keeping your back straight and core engaged, lowering your chest towards the floor until your back is parallel or near-parallel to the ground. Return.

Upper Back Cat-Cow Stretch

Upper Back

Beginner

Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).

Upper Back Child's Pose (with variations)

Upper Back

Beginner

Start on your hands and knees. Bring your big toes together and sit your hips back towards your heels. Reach your arms forward, lowering your chest towards the floor. (Variations: wide knees, knees together, arms by your sides)

Lying Hip Flexor Stretch

Hip Flexors

Beginner

Lie on your back near the edge of a bed or table. Let the leg on that side hang down off of the bed.

Thread the Needle

Upper Back

Intermediate

Start on your hands and knees. Slide one arm under your opposite arm, reaching as far as you can. Rotate your torso and try to bring your shoulder towards the floor.

Upper Back Seated Twist

Upper Back

Intermediate

Sit on the floor with legs extended. Bend one knee and place your foot flat on the floor outside your opposite thigh. Place your opposite elbow on the outside of your bent knee and twist your torso towards the bent knee.

Thoracic Extension (on foam roller)

Upper Back

Intermediate

Lie on your back with a foam roller positioned horizontally across your upper back (mid-back area). Support your head with your hands. Gently extend your upper back over the foam roller, keeping your lower back stable.

Prone Cobra

Upper Back

Beginner

Lie face down with your hands under your shoulders. Press through your hands to lift your chest off the floor, keeping your hips on the floor. Focus on lifting from your upper back.

Scapular Retractions (Shoulder Blade Squeezes)

Upper Back

Beginner

Sit or stand tall. Squeeze your shoulder blades together, as if trying to pinch a pencil between them. Hold briefly, then release.

Resistance Band Pull-Aparts

Upper Back

Intermediate

Hold a resistance band with both hands, arms extended in front of you. Pull the band apart, squeezing your shoulder blades together.

Upper Trapezius Stretch

Neck

Beginner

Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.

Levator Scapulae Stretch

Neck

Beginner

Sit or stand tall. Turn your head 45 degrees to one side. Gently tuck your chin towards your chest. You can use your hand to gently add pressure.

Chin Tucks

Neck

Beginner

Sit or stand tall. Gently tuck your chin towards your chest, as if making a double chin. Hold briefly, then release.

Pigeon Pose (Modified for Hip Flexors)

Hip Flexors

Intermediate

Start in a tabletop position. Bring one knee forward and extend the other leg straight back. Drop your hips to floor. Focus on pressing the front of the back thigh towards the floor.

Neck Rotation

Neck

Beginner

Sit or stand tall. Slowly rotate your head to one side, as if looking over your shoulder. Hold briefly, then return to center and repeat on the other side.

Neck Extension

Neck

Beginner

Sit or stand tall. Slowly tilt your head back, looking up towards the ceiling. Hold briefly, then return to center.

Isometric Neck Exercise - Flexion

Neck

Beginner

Place your hand on your forehead. Gently press your forehead into your hand while resisting any movement with your neck muscles. Hold for a few seconds.

Cross-Body Shoulder Stretch

Shoulders

Beginner

Reach one arm across your body. Use your other hand to gently pull the arm closer to your chest.

Overhead Triceps and Shoulder Stretch

Shoulders

Beginner

Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down, focus on your shoulder.

Shoulder Rolls (Forward and Backward)

Shoulders

Beginner

Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.

Arm Circles (Small and Large)

Shoulders

Beginner

Stand with arms extended to the sides. Make small circles with your arms, gradually increasing the size. Then, reverse the direction.

Pendulum Exercise

Shoulders

Beginner

Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.

Doorway Chest Stretch

Shoulders

Beginner

Stand in a doorway. Place your forearms on the door frame at shoulder height. Lean forward until you feel a stretch in your chest and front of your shoulders.

Butterfly Stretch

Hip Flexors

Beginner

Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.

Wall Angels for Shoulders

Shoulders

Intermediate

Stand with your back against a wall, feet slightly away from the wall. Bend your elbows to 90 degrees and raise your arms, keeping your elbows, wrists, and back of your hands in contact with the wall. Slowly slide your arms up and down the wall.

Cat-Cow Abdominal Focus

Abs

Beginner

Start on your hands and knees. As you exhale, round your spine, focusing on contracting your abs and tucking your tailbone. As you inhale, gently arch your back, but maintain core engagement.

Cobra for Abs

Abs

Beginner

Lie on your belly, face down. Push your upper body of the ground.

Standing Side Bend for Abs

Abs

Beginner

Stand tall with feet hip-width apart. Reach one arm overhead and gently bend your torso to the opposite side, feeling a stretch along the side of your abdomen and back. Keep your pelvis stable and avoid twisting.

Plank for Abs

Abs

Intermediate

Lie face down, propped up on forearms and toes. Keep your body in a straight line from head to heels, engaging your core. Hold this position.

Side Plank for Abs

Abs

Intermediate

Lie on your side, propped up on one forearm. Keep your body in a straight line from head to feet. Hold this position.

Adductor Butterfly Stretch

Hip Adductors

Beginner

Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows or hands.

Wide-Legged Forward Fold (seated)

Hip Adductors

Beginner

Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."

Wide-Legged Forward Fold (standing)

Hip Adductors

Intermediate

Stand with legs wide apart. Keep your back straight and slowly lean forward from your hips, reaching towards the floor.

Spiderman Stretch

Hip Flexors

Intermediate

Start in a push-up position. Step one foot forward to the outside of your hand on the same side. Keep your back leg straight.

Cossack Squat

Hip Adductors

Intermediate

Stand with feet much wider than shoulder-width apart. Shift your weight to one side, bending that knee and lowering into a squat, keeping the other leg straight and foot flexed.

Sumo Squat (with pulses)

Hip Adductors

Intermediate

Stand with feet wider than shoulder-width apart, toes pointed outwards. Lower into a squat, keeping your back straight and chest up. Pulse up and down slightly.

Resistance Band Adduction (Lying)

Hip Adductors

Intermediate

Lie on your side with a resistance band looped around your ankles. Keep your bottom leg straight. Lift your top leg up against the resistance of the band.

Doorway Chest Stretch

Chest

Beginner

Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.

Wall Chest Stretch

Chest

Beginner

Stand next to a wall. Extend arm and place palm on wall, elbow slightly bent. Rotate body away from wall.

Parallel Wall Chest Stretch

Chest

Beginner

Stand facing a wall. Place both your hands on the wall, keep your back straight and lean towards the wall into your chest.

Behind-the-Back Chest Stretch

Chest

Beginner

Stand tall. Clasp your hands behind your back. Straighten your arms and lift them slightly away from your body.

Lying Chest Stretch (on foam roller)

Chest

Beginner

Lie lengthwise on a foam roller, with your head and spine supported. Extend your arms out to the sides, palms up. Let gravity gently open your chest.

Corner Stretch

Chest

Beginner

Stand facing a corner. Place your forearms on each wall, elbows slightly below shoulder height. Lean into the corner until you feel a stretch in your chest.

Leg Swings (Forward and Backward)

Hip Flexors

Beginner

Stand tall, holding onto a wall for balance if needed. Swing one leg forward and backward, keeping it relatively straight.

Standing Quadriceps Stretch

Quadriceps

Beginner

Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.

Lying Quadriceps Stretch

Quadriceps

Beginner

Lie on your side with your bottom leg slightly bent. Bend your top knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.

Kneeling Quadriceps Stretch

Quadriceps

Intermediate

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.

Foam Roller Quadriceps

Quadriceps

Intermediate

Lie face down with the foam roller positioned under the front of your thighs. Roll slowly back and forth from just above the knee to the hip, using your forearms and toes to control the movement.; SMR (Self Myofascial Release); Beginner-Advanced; Foam Roller; Control the amount of presure; Rolling to fast, not using enough presure.; It should feel like a deep masage on the muscle.

Reverse Nordic Curl

Quadriceps

Advanced

Start in a tall kneeling position. Keeping a straight line from head to knees slowly lower your upper body backwards. Use hands to gently push off and return, when needed.

Pigeon Pose for Quads

Quadriceps

Intermediate

Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.

Standing Calf Stretch - Gastrocnemius (main muscle)

Calves

Beginner

Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.

Standing Calf Stretch - Soleus (near ankle)

Calves

Beginner

Stand facing a wall, arms extended. Place one leg back, slightly bend the knee, and keep heel on the ground. Lean forward gently.

Seated Calf Stretch

Calves

Beginner

Sit on the floor with legs extended. Reach for your toes, keeping your legs straight. If you can't reach, use a towel or strap around your feet.

Calf Raises (Double Leg)

Calves

Beginner

Stand with feet hip-width apart. Rise up onto the balls of your feet, lifting your heels. Slowly lower back down.

Foam Rolling Calves

Calves

Beginner

Sit on the floor with legs extended, and place the foam roller under your calves. Use your hands to lift your hips off the floor and roll back and forth from just below the knee to just above the ankle.

Overhead Lat Stretch (Standing)

Latissimus

Beginner

Stand with feet hip-width apart. Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.

Standing Side Bend (with Arm Overhead)

Latissimus

Beginner

Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.

Hanging Lat Stretch (Passive)

Latissimus

Intermediate

Hang from a pull-up bar, slightly wider than shoulder-width. Relax your body and let your weight stretch your lats.

Wall Stretch

Hip Flexors

Advanced

Kneel facing away from a wall. Place the top of one foot against the wall. Step other foot forward into a lunge. Keep core tight and torso upright. If there is no wall nearby, you can use your hands to stabilize the stretch.

Pull-up Bar Hang (Active)

Latissimus

Advanced

Hang from a pull-up bar. Engage your shoulder blades by pulling them down and back, slightly lifting your chest.

Kneeling Lat Stretch with Arm Reach

Latissimus

Intermediate

Kneel with your hips stacked over your knees. Extend one arm forward and place your palm on the floor. Drop your chest towards the floor and reach your arm further away, feeling a stretch along the side of your body.

Thread the Needle (with Lat Focus)

Latissimus

Intermediate

Start on your hands and knees. Slide one arm under your opposite arm, reaching as far as you can. Rotate your torso and try to bring your shoulder towards the floor. Focus on the stretch on the extended side

Foam Roller Latissimus Dorsi

Latissimus

Beginner

Lie on your side with the foam roller positioned under your armpit, along the side of your ribcage. Extend your bottom arm overhead and use your top hand and legs to control the movement. Roll slowly up and down along the side of your ribcage.

Pigeon Pose for Glutes

Glutes

Intermediate

Start in a tabletop position. Bring your right knee forward and place it behind your right wrist, with your right ankle near your left hip. Extend your left leg straight back. Find the exact position which stretches your glutes.

Figure Four Stretch for Glutes (Lying)

Glutes

Beginner

Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.

Seated Figure Four Stretch

Glutes

Beginner

While seated in a chair, cross your right ankle over your left knee. Keeping your back straight, lean forward until you feel a stretch in your right hip and glute.

Standing Glute Stretch

Glutes

Intermediate

Stand near a wall for balance. Cross your right ankle over your left knee, creating a 'figure four' shape. Bend your standing leg (left leg) and sit back as if you were sitting in a chair.

Kneeling Hip Flexor and Glute Stretch

Glutes

Intermediate

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your hip and a gentle stretch in the glute of the front leg.