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.
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.
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.
264 exercises
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If you're looking for an effective way to stretch your chest muscles and improve your posture, the Corner Wall Chest Stretch is an excellent choice. This exercise uses a corner of a wall to provide a deep stretch in the chest muscles, which may help relieve tension and improve mobility. Instruction
The Crab Walk is a fun and effective exercise that helps improve your coordination and body awareness. It challenges your entire body, especially your core and upper body. Execution: Sit on the floor with your feet flat on the floor and your knees bent. Place your hands behind you, with your f
The Cross-Body Shoulder Stretch is a simple yet effective exercise for stretching the shoulders and upper back. This stretch helps improve flexibility and reduce tension in the upper-body muscles, which is especially useful after an intense workout or a long day at the computer. Instructions Sta
The Crossed Arms Front Leg Kick is a dynamic exercise that focuses on improving your balance, flexibility, and lower-body strength. This exercise is unique because it not only trains your muscles but also helps improve your coordination and stability. Execution Begin in a standing position with
The Crossover Kneeling Hip Flexor Stretch is a dynamic exercise that focuses on stretching the hip flexors, with a unique twist that also improves the mobility and flexibility of your hips. This exercise is ideal for anyone who sits a lot during the day or regularly experiences stiff hips. Executio
The Crouching Heel-Back Calf Stretch is an effective exercise for stretching and strengthening the calf muscles. This exercise not only helps improve flexibility but also helps prevent injuries that can result from stiff muscles. Execution Begin in a standing position with your feet hip-width ap
The curtsy squat or lunge most closely resembles a rear (or reverse) lunge in terms of movement, but may be better compared with side lunges. Like all lunges, it engages a large number of muscles, with the leg muscles playing an important role. As with side lunges, more lateral force is generated. T
The Dead Bug is an effective core stabilization exercise that helps improve your posture and balance. This exercise is unique because it activates the deep abdominal muscles while keeping the rest of your body relaxed. Execution Lie on your back on a mat with your arms extended above your ches
The Dead Hang Stretch is a simple but highly effective exercise that focuses on improving your grip strength, shoulder mobility, and relieving your spine. This exercise offers a unique combination of benefits that help not only with your overall fitness routine but also in daily life. Execution:
Downward Dog is a versatile yoga exercise that both stretches and strengthens your body. This pose offers a unique combination of benefits, including improving flexibility, strengthening the muscles, and promoting blood circulation. Execution Begin on your hands and knees, ensuring that your han
Downward Dog is a versatile yoga exercise that promotes both strength and flexibility throughout your body. This pose, known for its ability to calm the mind and reduce stress, is a foundation of many yoga routines. Execution Begin on your hands and knees, ensuring that your hands are placed dir
Introduction: Downward Dog is a versatile yoga pose that promotes both strength and flexibility. This pose helps stretch the hamstrings, calves, and back while simultaneously strengthening the arms and legs. Execution: Begin on your hands and knees with your hands just in front of your shoulders an
The combination of Downward Dog and Child’s Pose is a soothing yet effective way to stretch and strengthen your body. This exercise helps improve flexibility in your shoulders, hamstrings, and calves while also providing relaxation and reducing stress. Execution Begin in a high plank position wi
The Downward Dog to Child’s Pose exercise is a calming combination that brings together the benefits of Downward-Facing Dog and Child’s Pose. This exercise helps stretch the back, shoulders, and hamstrings while also providing a moment of rest and recovery during your workout. Execution Begin in
The Dumbbell RDL (Romanian Deadlift) Stretch Isometric is a powerful exercise that focuses on strengthening and stretching your hamstrings and lower back. This variation adds an isometric component, keeping your muscles under tension for longer, which leads to improved muscular endurance and flexibi
The single-leg dumbbell deadlift trains the hamstrings, glutes and balance through a controlled hip hinge.
The dumbbell wrist twist engages almost all the muscles in the forearm. The so-called supinators and pronators provide the rotation. The flexors on the outside and extensors keep the wrist straight. However, the resistance in all these directions is limited. The supinators include not only muscles i
The Dynamic Back Stretch is a flexibility exercise focused on improving range of motion and reducing stiffness in your back. This exercise helps loosen your back muscles and promote better posture. Execution Begin in a standing position with your feet shoulder-width apart. Place your hands on
The Dynamic Back Stretch is a flexibility exercise that focuses on improving the range of motion in your back. This exercise helps loosen the muscles around your spine, allowing you to experience greater flexibility and comfort during daily activities. Execution Begin in a standing position with
The Dynamic Hip Stretch is a flexibility exercise that focuses on improving the range of motion around your hips. This exercise not only helps increase your flexibility but also reduces the risk of injury by improving hip mobility. Execution Start in a standing position with your feet shoulder-w
The Dynamic Hip Stretch is a flexibility exercise that focuses on improving the range of motion around your hip area. This exercise not only helps increase your flexibility but also helps reduce the risk of injury by improving hip mobility. Execution Begin in a standing position with your feet s
The Elbow Back Stretch is a simple but effective exercise for stretching the muscles in your shoulders, arms, and chest. This stretch helps improve flexibility and can reduce tension in the upper back. Instructions Begin by standing upright with your feet shoulder-width apart. Extend your arms
The Elbow Flexor Stretch is a simple yet effective exercise for improving flexibility and range of motion in your arms. This stretch helps loosen the muscles around your elbows, which is essential for anyone who regularly strength trains or frequently performs the same arm movements in daily life.
The Elbow Press is an effective exercise that targets upper-body strengthening, with a particular focus on the shoulders, triceps, and chest muscles. This exercise is unique because it helps build stability and strength with minimal equipment, making it an excellent choice for both home and gym work