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.

Legs Hand Reach Spine Stretch

The Legs Hand Reach Spine Stretch is a fantastic exercise that focuses on improving your flexibility and strengthening your back and leg muscles. This exercise is unique because it combines the benefits of a stretch with muscle strengthening, giving you a double impact in one movement. Execution:

Lower Back and Glute Stretch

This stretch is perfect for anyone who wants to strengthen and loosen their lower back and glute muscles. It is a simple but effective way to relieve tension and promote flexibility, especially if you sit a lot during the day. Execution Begin in a comfortable seated position on the floor. Exte

Lower Back Stretch

The Lower Back Stretch is an essential exercise for anyone who wants to strengthen their lower back muscles and increase flexibility. This stretch helps reduce stiffness and pain in the lower back, making daily movements easier and more comfortable. Execution Begin in a comfortable standing posi

Lunge Overhead Reach

Introduction: The Lunge Overhead Reach is a dynamic exercise that challenges both your lower and upper body. This exercise combines a traditional lunge with an overhead reach, helping improve balance, flexibility, and strength in your arms, legs, and core. Execution: Begin in a standing positi

Lunging Straight-Leg Calf Stretch

The Lunging Straight-Leg Calf Stretch is an effective exercise for stretching and strengthening the calf muscles. This stretch not only helps improve flexibility but may also improve performance and reduce the risk of injury. Execution Begin in a standing position with your feet hip-width apart.

Lying (Prone) Abdominal Stretch

The Lying (Prone) Abdominal Stretch is an effective exercise for stretching and relaxing your abdominal muscles after an intense workout. This stretch helps reduce tension in your abdominal area and improves the flexibility of your spine. Execution Lie on your stomach on a comfortable, flat surf

Lying Bench Internal Rotation Stretch

The Lying Bench Internal Rotation Stretch is an effective exercise for improving shoulder flexibility and mobility. This stretch helps loosen the rotator cuff muscles, which is essential for anyone who regularly lifts weights or participates in sports that intensely use the shoulders. Execution

Lying Crossover Stretch

The Lying Crossover Stretch is a fantastic exercise for improving flexibility and reducing tension in your lower back and hips. This stretch is unique because it targets multiple muscle groups at once, making it an efficient addition to any cool-down or stretching routine. Execution Lie on your

Lying Glute Stretch

The Lying Glute Stretch is an effective exercise for improving the flexibility and mobility of your glutes. This stretch helps relieve tension and pain in the lower back, hips, and glutes, making it an excellent choice for both athletes and people who sit a lot. Execution Lie on your back on a c

Lying Hip Flexor Stretch

The Lying Hip Flexor Stretch is an effective exercise for improving the flexibility and mobility of your hip flexors. This stretch helps reduce tension in the lower back and improves posture by lengthening the hip flexors, which often become tight due to prolonged sitting or intensive training. Exe

Lying Overhead Reach

The Lying Overhead Reach is an effective exercise that focuses on improving your flexibility and strengthening your shoulders and upper back. This exercise is ideal for anyone who wants to improve their posture or add variety to their upper-body routine. Execution Lie on your back on a comfortab

Lying Quadriceps Stretch

The Lying Quadriceps Stretch is an effective exercise for improving the flexibility and length of your quadriceps. This stretch helps reduce muscle tension and may reduce the risk of injuries. Execution Lie face down on a comfortable surface. Bend your right knee and try to grasp your ankle or

Lying Side Quadriceps Stretch

The Lying Side Quadriceps Stretch is an effective exercise for improving the flexibility and length of your quadriceps. This stretch helps reduce tension in your thighs and may contribute to better posture and range of motion. Execution Lie on your side on a comfortable surface. Support your h

Lying Straight-Leg Hamstring Stretch

The Lying Straight-Leg Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch helps reduce stiffness and may reduce the risk of injury, especially if you exercise regularly or have a sedentary job. Execution Lie on your back on a comf

Middle Back Rotation Stretch

The Middle Back Rotation Stretch is a fantastic exercise for improving the flexibility and mobility of your middle back. This stretch helps loosen the muscles around your thoracic spine, which is essential for good posture and preventing back pain. Execution Sit on the floor with your legs exten

Oblique Stretch

The Oblique Stretch is a fantastic exercise for improving the flexibility and strength of your side muscles. This stretch not only helps reduce stiffness around your waist but also improves your overall posture and balance. Execution Begin in a standing position with your feet shoulder-width apa

One Arm Shoulder Flexor Stretch

The One Arm Shoulder Flexor Stretch is a simple yet effective exercise to improve the flexibility and range of motion of your shoulders. This stretch helps loosen the shoulder muscles, which is essential for anyone who regularly engages in physical activities or spends long periods sitting at a desk

Open Can

The Open Can exercise is a fantastic way to improve shoulder stability and mobility. This exercise targets the rotator cuff and helps strengthen the muscles around your shoulder blade, which is essential for healthy shoulder function. Execution Begin standing or sitting with a straight back. Hol

Overhead Chest Stretch

The Overhead Chest Stretch is an effective exercise for stretching the chest muscles and relaxing the shoulders. This stretch helps improve flexibility and may reduce tension in the upper back and neck. Execution: Stand upright with your feet shoulder-width apart. Extend your arms overhead and

Overhead Single-Arm Triceps Stretch

The Overhead Single-Arm Triceps Stretch is an effective exercise for stretching and strengthening the triceps. This exercise not only helps improve the flexibility of your arm but also contributes to better posture and reduced risk of injury. Execution Stand upright with your feet shoulder-width

Overhead Triceps Stretch with Side Angle

The Overhead Triceps Stretch with Side Angle is an excellent exercise for improving the flexibility and strength of your triceps. This stretch helps relieve tension in the shoulders and upper arms, contributing to better posture and a reduced risk of injury. Instructions Stand upright with your

Pilates

Pilates is a form of exercise focused on strengthening your core muscles, improving your posture, and increasing your flexibility. What makes Pilates unique is that it trains not only your body but also engages your mind and breathing with every movement. Execution Start by finding a comfortable

Plyo Side Lunge Stretch

Want to add a dynamic stretch to your workout that not only improves your flexibility but also your explosive power? The Plyo Side Lunge Stretch is exactly what you’re looking for. This exercise combines the benefits of a side lunge with the intensity of plyometric movements, allowing you to both st

Pretzel Stretch

The Pretzel Stretch is a dynamic exercise that promotes flexibility and mobility in your lower body. This stretch targets multiple muscle groups at once, making it an efficient addition to any warm-up or cool-down routine. Execution Begin seated on the floor with your legs extended in front of y