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.

Back And Shoulder Stretch

The Back And Shoulder Stretch is a simple yet effective exercise for stretching the muscles in your back and shoulders. This stretch helps improve your flexibility and may reduce tension in these areas. Execution Begin standing or sitting with your back straight. Extend your arms in front of y

Back Extension

The back extension is an effective exercise for strengthening your lower back. It helps improve your posture and may reduce back pain by strengthening the muscles that support your spine. Execution: Begin by positioning yourself on a back extension machine with your feet firmly under the foot su

Back Extension (on Stability Ball, Arms Down)

Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the glutes and hamstrings, comparable to a deadlift. Performing the exercise on a stability ball places the emphasis on extending the back and therefore also on engaging the er

Back Extension on Stability Ball, Arms Crossed

Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the gluteal muscles and hamstrings, similar to a deadlift. Performing the exercise on a stability ball places greater emphasis on extending the back and therefore also on engag

Back Pec Stretch

The Back Pec Stretch is a simple but effective exercise for stretching the muscles in your chest and shoulders. This stretch helps improve your posture and may reduce tension in your upper back. Execution Stand upright and place your hands behind your back, interlocking your fingers. Straighte

Back Slaps Wrap Around Stretch

The Back Slaps Wrap Around Stretch is a dynamic exercise that focuses on improving shoulder flexibility and range of motion. This exercise not only helps loosen the shoulder muscles, but also promotes better posture and may reduce the risk of shoulder injuries. Execution Begin standing with your

Back Squeeze

The Back Squeeze is an effective exercise to strengthen your upper back and shoulders. This exercise not only helps improve your posture but also reduces the risk of back and shoulder pain by strengthening the muscles that support these areas. Execution Begin standing or sitting with an upright

Back Sweeper

The Back Sweeper is a dynamic exercise that focuses on strengthening your back muscles and improving your flexibility. This exercise offers a unique combination of movements that work not only your back, but also your shoulders and core. Execution Begin in a standing position with your feet shou

Backward Abdominal Stretch

The Backward Abdominal Stretch is an effective exercise that focuses on loosening and strengthening your abdominal muscles and lower back. This stretch helps improve your posture and may reduce tension in the lower back. Execution Begin in a seated position on the floor with your legs extended s

Backward Forward Turn To Side Neck Stretch

This neck stretch exercise is a fantastic way to reduce tension in your neck and shoulders. Through a combination of movements, it helps improve your flexibility and reduce the chance of neck pain, especially if you sit or stand for long periods in your daily routine. Execution Begin in a standi

Band Cross Abduction

Looking for an effective way to strengthen your hips and glutes? Band Cross Abduction is an excellent exercise that targets these areas while also promoting stability and flexibility in your lower body. This exercise is unique because it uses a resistance band to increase the intensity, helping you

Basic Toe Touch

The Basic Toe Touch is a simple yet effective exercise that focuses on improving your flexibility and strengthening your abdominal muscles. This exercise is ideal for beginners, as well as advanced exercisers who want to strengthen their core. Execution Begin in a standing position with your fee

Bend Forward Shoulder Stretch

Bent-Arm Chest Stretch

The Bent-Arm Chest Stretch is an effective exercise for stretching the chest muscles and improving shoulder flexibility. This stretch helps reduce muscle tension and may improve posture by opening the chest muscles, which is especially useful if you spend a lot of time at a desk. Instructions St

Biceps Stretch Behind the Back

The Biceps Stretch Behind the Back is a simple but effective exercise to increase the flexibility and range of motion of your biceps and shoulders. This stretch helps loosen the muscles, which is especially useful after an intense workout or as part of your warm-up or cool-down routine. Execution

Bird Dog

The so-called Bird Dog focuses on aligning the thigh with the upper body. This is a function of the glutes, hamstrings, and erector spinae. This is somewhat comparable to a stiff legged deadlift. Here, only the leg is brought into alignment with the upper body instead of the other way around. In thi

Bird Dog

The Bird Dog is a fantastic exercise that targets both core stability and improved balance. It is a versatile movement that helps strengthen multiple muscle groups while also improving coordination. Execution Begin on your hands and knees in a tabletop position, with your knees under your hips a

Boat Stretch

The Boat Stretch is an effective exercise that focuses on strengthening your core and improving your balance. This exercise is unique because it not only trains your abdominal muscles but also contributes to better posture and stability. Execution: Sit on the floor with your knees bent and your

Bodyweight Bent-Over Rear Delt Fly

The Bodyweight Bent-Over Rear Delt Fly is an effective exercise for strengthening your shoulders, particularly the rear deltoids, without needing weights. This exercise also helps improve your posture and stability. Execution Begin by placing your feet shoulder-width apart. Slightly bend your

Bodyweight Standing Back Stretch

The Bodyweight Standing Back Stretch is a simple yet effective exercise for stretching the muscles in your back and shoulders. This exercise helps improve your posture and can reduce tension in your upper back. Execution Stand upright with your feet shoulder-width apart. Place your hands on yo

Bodyweight Standing Shrug

Do you want to strengthen your shoulders and upper back without using weights or machines? The Bodyweight Standing Shrug is a simple yet effective exercise that you can perform anywhere. This exercise focuses on improving mobility and strength in your shoulders and upper back, which is essential for

Bodyweight Windmill

The Bodyweight Windmill is a dynamic exercise that focuses on flexibility, stability, and strength. This exercise is unique because it not only strengthens your core but also engages your shoulders, back, and hamstrings in an integrated way. Execution Begin with your feet positioned wider than s

Bodyweight Windmill Cut

The Bodyweight Windmill Cut is a dynamic exercise that focuses on flexibility, strength, and coordination. This exercise offers a unique combination of movements that challenge both your upper and lower body while also working on your core stability. Execution Begin in a standing position with y

Bound Angel Leg Bounce - Woman Example

The Bound Angel Leg Bounce is a unique exercise that focuses on flexibility and muscle control, especially in the lower body and core muscles. This exercise is ideal for women who want to tone their hips, thighs, and abdominal muscles while also working on their balance and coordination. Execution