Stretching Exercises: Techniques, Types and Tips

Explore stretching exercises for warm-ups, cool-downs and mobility. Learn how dynamic and static stretching differ and how to practise safely.

Stretching includes exercises that move muscles and joints through a controlled range of motion. Explore options for a warm-up, cool-down, or dedicated mobility session.

What is stretching?

Stretching uses held positions and flowing movements to explore flexibility and range of motion. Static stretches are held for a period of time, while dynamic stretches build movement gradually. You can practise without equipment or use a mat, strap, or yoga block for support.

How to approach stretching

Move with control and breathe steadily; do not force a painful position or bounce through a static stretch. Choose a variation that suits your current mobility, training aim, and available space. If you have an existing injury or concern, seek suitable professional guidance.

Side-Lying Hip Raises

If you're looking for an effective way to strengthen your hips and core, side-lying hip raises are an excellent choice. This exercise targets the stabilization and strengthening of the muscles around your hips and pelvis, contributing to better posture and a reduced chance of injury. Execution L

Single Arm Knee Tap

Want to add a dynamic exercise to your routine that challenges both your coordination and core muscles? Try the Single Arm Knee Tap. This exercise is unique because it not only trains your abdominal muscles but also improves your balance and functional strength. Execution: Begin in a high plank

Single-Leg Hamstring Exercise

The Single-Leg Hamstring exercise is an effective way to strengthen your hamstrings using your own body weight or a set of dumbbells. This exercise focuses on isolating the hamstrings, providing an intensive workout for this specific muscle group. Execution Start by standing on one leg, with the

Spinal Rolls

Introduction: Spinal Rolls are a fantastic exercise for keeping your spine mobile and flexible. This exercise helps reduce stiffness and improves your overall posture. Execution: Begin seated on a mat with your knees bent and your feet flat on the floor. Hold your arms extended in front of you. Inh

Split Tabletop

Introduction: The Split Tabletop is a dynamic exercise that improves your core stability while strengthening your glutes and hamstrings. This exercise is unique because it combines balance, strength, and coordination, providing a challenging full-body workout. Execution: Begin in a tabletop posi

Stability Ball Leg Curl

The Stability Ball Leg Curl is an effective exercise that targets strengthening and toning your hamstrings while also improving your core stability. This exercise offers a unique challenge because it uses a stability ball to test your balance and coordination, leading to better performance in both d

Standing Adductor Stretch

The Standing Adductor Stretch is an effective exercise for stretching the muscles on the inside of your thighs. This stretch not only helps improve flexibility but also reduce the risk of injury and promote circulation. Instructions Begin with your feet wider than shoulder-width apart. Turn yo

Standing Back Stretch with Bench

The Standing Back Stretch with Bench is a simple but effective exercise to stretch and strengthen the muscles in your back. This exercise helps improve your posture and may reduce back pain by increasing the flexibility and mobility of your back. Instructions Begin by standing facing a bench wit

Standing Backbend

The Standing Backbend is a powerful stretch that targets your anterior chain while also strengthening your back, shoulders, and arms. This exercise not only helps improve the flexibility of your spine but also stimulates blood circulation and may help reduce stress. Execution Begin standing with

Standing Bow Hamstring Stretch

The Standing Bow Hamstring Stretch is an effective exercise for improving the flexibility and strength of your hamstrings. This stretch also helps reduce tension in the lower back and improves your overall balance. Execution Begin by standing on a flat surface with your feet hip-width apart. B

Standing Calf Stretch

The Standing Calf Stretch is a simple but effective exercise for stretching the muscles in your calves. This stretch helps improve flexibility and may reduce tension in the lower legs, which is especially useful after an intense workout or a long day of standing. Execution Find a wall or anoth

Standing Gastrocnemius Stretch

The Standing Gastrocnemius Stretch is a simple but effective exercise for stretching the calf muscles. This stretch helps improve flexibility and may reduce the risk of injury, especially if you run or jump frequently. Execution Find a wall or another stable surface to lean against. Place your

Standing Hamstring Calf Stretch With Resistance Band

The Standing Hamstring Calf Stretch with a resistance band is an effective exercise for improving the flexibility and strength of your lower body. This stretch targets your hamstrings and calves, and using a resistance band allows you to easily adjust the intensity. Execution Stand upright and p

Standing Knee To Chest Stretch

Standing Lateral Stretch

The Standing Lateral Stretch is a simple yet effective exercise that focuses on stretching the side muscles. This stretch helps improve your flexibility and may reduce tension in your back and shoulders. Execution Stand upright with your feet shoulder-width apart. Extend your arms overhead and

Standing Leg Curl

The leg curl is the only exercise in which you can isolate the hamstrings (and the weaker sartorius) from other muscle groups. The hamstrings perform the function of bending the knee, assisted by the weaker sartorius muscle. This variation uses a machine that allows you to perform the exercise stand

Standing Leg Elevated Hamstring Stretch

The Standing Leg Elevated Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch helps reduce tension in your lower back and improves your overall mobility. Instructions Find an elevated surface, such as a bench or a step, where you c

Standing One Arm Chest Stretch

The Standing One Arm Chest Stretch is a simple yet effective exercise for stretching the chest muscles. This stretch helps improve flexibility and may reduce tension in the chest and shoulders, which is especially useful if you sit a lot or perform physical activities. Instructions Stand upright

Standing Overhead Shoulder Stretch

The Standing Overhead Shoulder Stretch is a simple but effective exercise to improve shoulder flexibility and range of motion. This stretch helps loosen the muscles around your shoulder joint, which is essential for anyone who regularly engages in physical activities or sits at a desk for extended p

Standing Quadriceps Stretch

The Standing Quadriceps Stretch is a simple yet effective exercise for stretching the muscles at the front of your thighs. This stretch may help improve your flexibility and reduce muscle tension after an intense workout. Instructions Stand upright with your feet hip-width apart. Grasp your ri

Standing Quadriceps Stretch Side Angle

The Standing Quadriceps Stretch Side Angle is an effective stretch that targets your quadriceps and improves flexibility in your hips. This exercise is ideal after an intense workout or as part of your warm-up or cool-down routine because it helps reduce muscle tension and increase your range of mot

Standing Reverse Shoulder Stretch

The Standing Reverse Shoulder Stretch is a simple yet effective exercise for stretching the shoulders and upper back. This stretch helps improve flexibility and relieve tension in the upper back and shoulders, which is especially useful if you spend a lot of time at a desk. Execution Stand uprig

Standing scarerow

De scare crow richt zich op de kleinere, stabiliserende spieren rondom het schoudergewricht. Spieren die het schoudergewricht stabiliseren, maar ook zorgen voor...

Standing Side Adductor Stretch

The Standing Side Adductor Stretch is an effective exercise for stretching the muscles on the inside of your thighs. This stretch helps improve your flexibility and may reduce the risk of injuries. Execution Begin by standing upright with your feet wider than shoulder-width apart. Turn your ri