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.

Seated Leg Extension

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

Seated Resistance Band Cable Rows

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

Seated Shoulder Flexor Depressor Retractor Stretch

The Seated Shoulder Flexor Depressor Retractor Stretch is an effective exercise for strengthening and stretching the muscles around your shoulders. This exercise helps improve your posture and reduces the risk of shoulder injuries by strengthening the muscles that stabilize your shoulders. Executio

Seated Side Stretch

The Seated Side Stretch is a simple yet effective exercise that targets stretching the side muscles. This exercise helps improve your flexibility and may reduce tension in your back and shoulders. Execution Sit on the floor with your legs crossed or extended in front of you. Inhale and extend

Seated Single-Leg Hamstring Stretch

The Seated Single-Leg Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch helps reduce tension in your lower back and improves your overall mobility. Execution Sit on the floor with your legs extended straight out in front of you.

Seated Spinal Twist

The Seated Spinal Twist is an excellent exercise for improving the flexibility of your spine and reducing tension in your back. This exercise also helps stimulate digestion and strengthen your abdominal muscles. Instructions Sit on a mat with your legs extended straight out in front of you. Be

Seated Straight-Leg Calf Stretch

The Seated Straight-Leg 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. Instructions Find a comfortab

Seated Toe Reach

The Seated Toe Reach is a simple but effective stretching exercise that focuses on improving flexibility in your hamstrings and lower back. This exercise is ideal for both beginners and advanced exercisers and can help reduce stiffness and promote better posture. Execution Sit on the floor with

Seated Upper Body and Glute Stretch

The Seated Upper Body and Glute Stretch is a simple but effective exercise that focuses on stretching your upper body and glute muscles. This stretch is ideal after an intense workout or as a gentle start to your day to reduce muscle stiffness and improve your flexibility. Execution Find a comfo

Shin Hugs

Shin Hugs are a fantastic exercise for improving the flexibility and strength of your lower legs. This exercise helps prevent injuries commonly experienced by runners and athletes by strengthening and stretching the muscles around your shinbone. Execution Begin by standing on a comfortable surfa

Shoulder and Upper Back Stretch

The Shoulder and Upper Back Stretch is a simple but effective exercise for stretching the muscles in your shoulders and upper back. This stretch helps reduce stiffness and improves your flexibility, giving you a greater range of motion in your upper body. Execution Begin standing or seated with

Shoulder Circle

The Shoulder Circle is a simple but effective exercise to strengthen your shoulder muscles and improve the mobility of your shoulder joint. This exercise helps reduce shoulder stiffness and may contribute to better posture. Execution Stand upright with your feet shoulder-width apart. Extend yo

Shoulder Dislocations

The Shoulder Dislocation exercise is a fantastic way to improve shoulder mobility and flexibility. It helps loosen the shoulder joints and increases range of motion, which is essential for both daily activities and other fitness exercises. Execution Begin by holding a stick or resistance band in

Shoulder Extension Behind Back

Shoulder Extension Behind Back is an effective exercise for improving shoulder flexibility and strength. This exercise not only helps build muscle mass, but also improves the mobility of your shoulder joints, which is essential for a wide range of activities. Execution Begin by standing upright

Shoulder Rolls

Shoulder rolls are a simple but effective exercise for reducing tension in your shoulders and neck. This exercise helps improve flexibility and range of motion in your shoulder joints, allowing you to perform daily activities more smoothly. Execution Begin in a standing or seated position with y

Side and Back Tap with Low Resistance Band

Side and Back Tap with Low Resistance Band is a dynamic exercise that focuses on improving your stability and coordination while strengthening various muscle groups. This exercise is unique because it uses a resistance band to increase the intensity, so you not only train your muscles but also work

Side Lunge Stretch

The Side Lunge Stretch is an excellent exercise for improving flexibility and strength in your legs and hips. This exercise helps stretch the adductors and strengthen your quadriceps, glutes, and hamstrings. Execution Begin in a standing position with your feet shoulder-width apart. Step t

Side Lying Shoulder Rotation

The Side Lying Shoulder Rotation is an effective exercise that targets the rotator cuff muscles in your shoulder. This exercise is unique because it helps strengthen and stabilize the shoulder joints, which is essential for both daily activities and advanced fitness routines. Execution Lie on yo

Side Shoulder Stretch

The Side Shoulder Stretch is a simple yet effective exercise to improve the flexibility and range of motion of the shoulder muscles. This stretch helps loosen the muscles around your shoulder blade and may reduce tension in the neck and upper back. Execution Stand upright with your feet shoulder

Side Shoulder Stretch With Chest Opener

The Side Shoulder Stretch With Chest Opener is an effective exercise that targets stretching the shoulders and opening the chest. This exercise is ideal for improving posture and relieving tension in the upper back and shoulders, especially if you spend a lot of time at a desk. Execution Begin i

Side Stretch With Overhead Reach

The Side Stretch With Overhead Reach is a simple yet effective exercise that focuses on improving your flexibility and strengthening your side muscles. This exercise not only helps build upper-body strength, but also improves your posture and reduces the risk of injuries by increasing your range of

Side Wrist Pull Stretch

The Side Wrist Pull Stretch is a simple but effective exercise for improving the flexibility and strength of your wrists and forearms. This stretch helps prevent injuries and can contribute to better performance in other exercises. Execution Begin standing or sitting in a comfortable position.

Side-Lying Chest Openers

Side-Lying Chest Openers are a fantastic exercise for stretching and strengthening the chest muscles, shoulders, and muscles around the rib cage. This exercise not only helps improve posture but also promotes flexibility and mobility in the upper body. Execution Lie on your side with your legs s

Side-Lying Floor Stretch

The Side-Lying Floor Stretch is a simple yet effective exercise that targets stretching the side of your body. This exercise helps improve your flexibility and may reduce tension in your side and back. Execution Lie on your side on the floor, with your legs extended and your arms alongside your