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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The Prone Chest Opener is an effective exercise for stretching and strengthening the chest muscles, shoulders, and upper back. This exercise helps improve your posture and reduce tension in the upper back and neck, which is especially beneficial if you spend a lot of time at a desk. Execution Li
The Prone Knee Curl with a resistance band is an effective exercise for strengthening the muscles in your legs and glutes. This exercise offers a unique combination of muscle activation and flexibility that is not often found in other exercises. Execution Begin by attaching a resistance band aro
Want to improve your shoulder and upper-body mobility? The Prone Lift With Rotation is an excellent exercise that not only improves your mobility but also strengthens your muscles. This exercise is unique because it combines a prone lift with a rotation movement, providing comprehensive upper-body t
The Psoas Stretch is an essential exercise for anyone who wants to improve their flexibility and mobility. This stretch targets the psoas muscle, which plays a crucial role in your posture, movement, and overall well-being. Execution Begin in a lunge position with your right foot forward and you
The Quad Stretch is an essential exercise for stretching the quadriceps, the muscle group at the front of your thigh. This stretch helps improve your flexibility and reduces the risk of injury during other activities. Execution: Stand upright and hold on to something for balance. Lift your rig
The quadriceps are crucial muscles at the front of your thighs, essential for almost every movement. Training these muscles helps improve your overall leg strength and stability and can significantly enhance your performance in sports and daily activities. Execution Begin by standing with your f
Quadruped Scapular Retraction and Protraction is an effective exercise that targets the muscles around your shoulder blades, making your upper back stronger and more flexible. This exercise helps improve your posture and can prevent shoulder injuries. Execution Begin on your hands and knees in a
The Reaching Up Shoulder Stretch is a simple yet effective exercise for stretching the shoulders and upper back. This exercise helps improve flexibility and relieve tension in the upper body, which is especially beneficial if you do a lot of seated work or often lift heavy objects. Execution Beg
The Rear Deltoid Stretch is an essential exercise for improving flexibility and range of motion in your shoulders. This stretch helps loosen the rear deltoids, which is crucial for anyone who regularly strength trains or spends a lot of time at a computer. Execution Begin by standing upright wit
The Reverse Shoulder Stretch is a simple yet effective exercise for improving shoulder flexibility and mobility. This stretch helps loosen the muscles around your shoulder blades, which is essential for anyone who regularly engages in physical activities or sits at a desk for extended periods. Exec
The Runner Stretch is a dynamic stretch that focuses on improving your flexibility and strengthening your muscles, particularly in the lower body. This exercise is ideal for runners, but also for anyone who wants to improve their leg flexibility and strength. Execution Begin in a standing positi
The Runner's Lunge is a dynamic stretch that targets your hips, thighs, and glutes while also improving flexibility in your hamstrings and hip flexors. This exercise is ideal for runners and athletes who want to improve their running performance and reduce the risk of injuries. Execution Begin i
Practise dumbbell scaption: raise your arms slightly forward of your sides with thumbs up, keeping the movement light and controlled.
Want to improve your shoulder and upper-body mobility? The Scapular Protraction exercise is an excellent choice. This exercise focuses on strengthening and mobilizing the shoulder blades, which is essential for good posture and shoulder health. Execution Begin in a push-up position with your arm
Scapular Retraction is an essential exercise for strengthening the muscles around your shoulder blades. This exercise helps improve your posture and reduces the risk of shoulder injuries. Execution Begin in a standing or seated position with your arms by your sides. Pull your shoulder blades t
This exercise is a great way to strengthen and mobilize the muscles around your shoulder blades. It helps improve your posture and can prevent shoulder injuries by strengthening the muscles that draw your shoulder blades together and move them apart. Execution Begin in a standing or seated posit
Introduction: Scissors is a dynamic core exercise that helps strengthen your abdominal muscles and improve your stability. This exercise is unique because it targets both the upper and lower abdominals while also challenging your hip flexors and deep abdominal muscles. Execution: 1. Lie on your bac
The Seated Calf Stretch is a simple yet effective exercise for stretching the calf muscles. This stretch helps improve flexibility and may reduce tension in the lower legs, which is especially useful after an intense workout or a long period of sitting. Execution Find a comfortable place to sit
If you're looking for an effective way to stretch your glutes and lower back, the Seated Cross-Leg Glute Stretch is an excellent choice. This stretch is not only easy to perform, but also offers unique benefits for improving your flexibility and reducing muscle tension. Execution Sit on the floo
The Seated Hamstring Stretch is a simple yet highly effective exercise to improve the flexibility and length of your hamstrings. This stretch helps reduce tension in your lower back and improves your overall mobility. Instructions Sit on the floor with your legs extended straight in front of you
The Seated Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch also helps reduce tension in your lower back, which is especially beneficial if you sit a lot during the day. Execution Find a comfortable spot on the floor and sit w
The Seated Heart Opener is a simple yet effective exercise that focuses on opening your chest and improving the flexibility of your spine. This exercise not only helps relieve tension in your upper body, but also promotes deeper breathing and may reduce stress. Instructions Sit on the floor with
The Seated Leg Extension is a popular exercise for strengthening your quadriceps, the muscles at the front of your thighs. This exercise is unique because it focuses on isolating the quadriceps without placing much stress on the knees, provided it is performed correctly. Execution Find a leg ext
The Seated Resistance Band Cable Rows exercise is an effective way to strengthen your back muscles using a resistance band. This exercise simulates rowing with a cable machine, but in a more accessible and versatile way. It is perfect for home workouts or when you are traveling. Execution Sit on