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.

Elbow Flexor Stretch

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.

Elbow Press

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

Elbows Back Stretch

The Elbows Back Stretch is a simple yet effective exercise for stretching the muscles around your shoulders and upper back. This stretch helps improve your posture and reduces tension in your upper body, which is especially useful if you spend a lot of time at a desk. Instructions Begin in a sta

Empty Can

The Empty Can exercise is an effective way to strengthen your shoulder muscles, focusing on the rotator cuff. This exercise helps improve the stability of your shoulder joint, which is essential for both daily activities and sports performance. Execution Stand upright with your feet shoulder-wid

Exercise Ball Back Stretch

The Exercise Ball Back Stretch is an effective way to stretch and relax your back muscles while also working on your balance and stability. This exercise offers a unique combination of stretching and strength training, making it a valuable addition to your fitness routine. Execution Find an open

Exercise Ball Hip Flexor Stretch

The Exercise Ball Hip Flexor Stretch is an effective way to improve the flexibility and mobility of your hip flexors. This exercise uses an exercise ball to provide a deeper stretch than traditional stretches, which can lead to better performance and a lower risk of injuries. Execution Begin by

Exercise Ball Lat Stretch

The Exercise Ball Lat Stretch is an excellent exercise for improving the flexibility and mobility of your upper body. By using an exercise ball, you can effectively stretch the muscles in your back, shoulders, and arms, contributing to better posture and reduced muscle tension. Execution Find a

Exercise Ball Lower Back Dynamic Stretch

The Exercise Ball Lower Back Dynamic Stretch is a fantastic exercise for improving the flexibility and strength of your lower back. By using an exercise ball, this stretch offers a unique way to stretch and strengthen your back muscles in a safe and controlled manner. Execution Find an open spac

Exercise Ball Lower Back Prone Stretch

The Exercise Ball Lower Back Prone Stretch is an effective exercise for stretching and strengthening the muscles in your lower back. This exercise offers a unique way to improve your flexibility while stabilizing your core. Execution Find a stable exercise ball and carefully lie on your stomach

Exercise Ball Lying Side Lat Stretch

The Exercise Ball Lying Side Lat Stretch is an effective exercise for increasing the flexibility and range of motion of your side muscles (latissimus dorsi). This exercise not only helps improve your posture but also relieves tension in the back and shoulders. Execution Find an open space and pl

Exercise Ball Lying Side Lat Stretch

Do you want to effectively stretch and strengthen your lateral back muscles? The Exercise Ball Lying Side Lat Stretch is an excellent choice. This exercise uses an exercise ball to support your body while you stretch your latissimus dorsi—the broad muscles on the sides of your back. The unique benef

Exercise Ball Seated Hamstring Stretch

The Exercise Ball Seated Hamstring Stretch is an effective way to improve the flexibility and length of your hamstrings. This exercise uses an exercise ball to deepen your stretch and improve your balance, offering unique benefits compared with traditional stretches. Execution Find a stable exer

Exercise Ball Seated Quad Stretch

The Exercise Ball Seated Quad Stretch is an effective way to improve the flexibility and strength of your quadriceps. This exercise offers a unique combination of balance and stretching that helps not only strengthen your muscles but also improve your posture. Instructions Find a stable exercise

Extended Side Angle Yoga Pose

The Extended Side Angle Yoga Pose is a dynamic posture that combines flexibility, strength, and balance. This exercise opens the hips, stretches the sides of the body, and improves stability throughout the body. Execution Begin in a standing position with your feet approximately one leg-length a

Extension and Inclination Neck Stretch

The Extension and Inclination Neck Stretch is a simple but effective exercise to improve the flexibility and range of motion of the neck muscles. This stretch helps relieve tension and may contribute to better posture. Execution Begin in a standing or seated position with your back straight. S

External Shoulder Rotation

The External Shoulder Rotation is an effective exercise for strengthening the rotator cuff muscles in your shoulder. This exercise helps improve the stability of your shoulder joint, which is essential for both daily activities and sports performance. Execution Begin by holding a light dumbbell

Fixed Bar Stretch

The Fixed Bar Stretch is a simple yet effective exercise that focuses on improving your flexibility and strengthening your muscles through static stretching. This exercise offers unique benefits for both beginners and advanced fitness enthusiasts. Instructions Find a fixed bar positioned at ches

Front Foot Elevated Ankle Mobility

The Front Foot Elevated Ankle Mobility exercise is an effective way to improve the flexibility and mobility of your ankles. This exercise also helps strengthen the lower legs and may contribute to better balance and stability during other physical activities. Execution Find an elevated surface

Front Shoulder Stretch With Bar

The Front Shoulder Stretch With Bar is an effective exercise for improving shoulder flexibility and mobility. This stretch helps loosen the muscles around your shoulder joint, which is essential for a wide range of movements. Execution Begin by holding a bar with both hands, spaced wider than sh

Glute bridge (on stability ball

De rear decline bridge / glute bridge is gericht op het strekken van de rug en het in lijn brengen van het bovenlichaam met het onderlichaam. Een functie van de...

Glute Bridge Bodyweight

The rear decline bridge / glute bridge is intended to extend the back and align the upper body with the lower body. The erector spinae in the back, glutes, and hamstrings are involved. This exercise therefore also fits into a glute workout. The glutes work hardest in this exercise. A good exercise f

Glutes

If you are looking for an effective way to strengthen your glutes, the Glutes exercise is for you. This exercise not only focuses on firming your glutes, but also improves your posture and supports the health of your lower back. Execution Begin in a standing position with your feet shoulder-widt

Golf Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as mentioned above. The golf squat is a variation of the squat that requires greater engagement o

Good Morning with Resistance Band

The Good Morning with a resistance band is an effective exercise that targets strengthening your lower back, hamstrings, and glutes. This variation provides unique resistance that helps improve your posture and flexibility while minimizing the risk of injury. Execution Stand with both feet shoul