Stretching Exercises Library.

Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.

Release tight hip flexors with targeted foam rolling. Place the roller under your hip and slowly roll back and forth, supporting your body weight.

Lie on your back with knees bent, feet flat on the floor. Lift your hips off the floor, squeezing your glutes. Hold briefly, then lower back down.

Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.

Reach one arm across your body. Bend the elbow up towards the ceiling. Use your other hand on that elbow to gently pull the arm closer.

Improve shoulder and triceps flexibility. Use a towel to assist by reaching one arm overhead and the other behind your back. Gently pull to deepen the stretch.

Stand facing a wall. Place both hands on the wall, slightly above head height. Lean forward while keeping your elbows pointed upwards.

Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).

Release triceps tension with foam rolling. Place your arm on the roller and slowly roll back and forth. Use your body for control to target tight muscles.

Stand facing a wall. Extend one arm straight out to the side, palm on the wall, fingers pointing backward. Rotate your body away from the wall.

Stand tall. Clasp your hands behind your back, with your palms together. Straighten your arms and lift them slightly away from your body.

Extend your arm forward, fingers pointing towards the floor. Use your opposite hand to increase the stretch by bending your hand more.

Sit on the floor feet on the ground and knees angeld. Put your hands on the ground behind your back hands facing your feet. Lean backwards into your biceps.

Place the foam roller under your biceps and slowly roll your arm using your body weight. Try Foam Rolling Biceps now for muscle relief and better flexibility.

Spinal twist starting on your hands and knees. Bring your big toes together and sit your hips back towards your heels. Reach arms forward, lowering your chest.

Ease wrist pain and boost flexibility with the Wrist Flexor Stretch. Extend one arm forward, palm up, and gently pull fingers down with your other hand.

Extend one arm forward, palm down. Gently pull your fingers down with the other hand. Try the Wrist Extensor Stretch for relief and better wrist flexibility.

Boost wrist flexibility with the Prayer Stretch. Place palms together at chest, fingers pointing up. Slowly lower your hands, keeping your palms together.

Place your forearm on a foam roller, palm up or palm down. Use your other hand to support your body weight. Slowly roll back and forth along your forearm.

Stand and clasp your hands behind your back. Slowly turn your palms to face the floor. Try this Wrist Stretch for relief and better flexibility today.

Prepare a bench behind you and put one foot on the bench. Now start moving downwards into a lunge position and focus on your hip flexor.

Relieve lower back tension with a seated chair twist. Sit, keep hips stable, and twist your upper body to one side. Use chair for deeper stretch.

Lie on your back, knees bent. Bring one or both knees to your chest, holding your shins. Try the Knee to Chest Stretch for quick relief and better comfort.

Stand a slightly wider than shoulder width. Lean forward and focus on your lower back. No need to full bend forward for this stretching exercise.

Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.

Target your hamstrings effectively with this elevated stretch. Place one heel on a step, keep your back straight, and gently lean forward for results.

Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.

Improve spinal mobility and ease lower back tension. Lie on your back, knees bent at 90 degrees, and gently twist them side to side, keeping shoulders grounded.

Sit or stand with a straight back. Gently move your head forward and down with you chin moving towards your chest.

Lock your hands behind your back. Try to straighten your hands to engage your shoulders.

Stand in a doorway. Bend your elbow to 90 degrees and place your hand on the door frame. Twist your body away from the arm on the doorway.

Improve shoulder flexibility & range of motion with this stick pass-through. Hold a stick wide, keep arms straight, and move it from front to overhead.

Lie on your side with your knees 90 degree bend. The arm on the ground is pointing forward, that elbow is angled 90 degrees and the hand is pointing up to the sky. Now use your upper arm to gently push your hand towards the ground.

Lie on your back with knees bent. Cross one ankle over the other knee and pull the uncrossed thigh toward your chest. Try the Piriformis Stretch today.

Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.

Lie on your back, place your arms to either side away from your body or behind your head. Angle your legs and knees to 90 degree and then twist both legs from one side to the other.

Deepen your inner thigh and groin flexibility with the frog stretch. Kneel, open legs wide, and lean forward onto forearms for an effective stretch.

Stretch your lats with this standing support stretch. Hold a chair or rail, lean forward, and align your arms and torso for a deep latissimus stretch.

Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.

Improve lower back comfort and core control with the pelvic tilt. Lie on back, knees bent, gently press lower back into floor. Hold briefly, then release.

Relieve lower back stiffness and boost spine mobility. Lie on your back, knees bent, feet flat. Gently lower knees to each side, keeping shoulders down.

Boost core stability & balance with the Bird Dog exercise. On hands & knees, extend opposite arm & leg, keeping your back straight. Alternate sides.

Stand tall and step one leg back with your heel lifted. Tuck your pelvis and gently push hips forward. Try the Hip Flexor Stretch today for relief.

Stand with feet wider than hip-width apart. Raise your Right arm overhead and lean over to your left side. Hold the strech

Improve hamstring flexibility with this standing stretch. Hinge at hips, lower torso, and reach for toes or shins. Try the single-leg version for extra relief.

Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.

Deepen your hamstring stretch with a strap or towel. Lie on your back or sit, loop the strap around your foot, and gently pull your straight leg towards you.

Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides

Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.

Stand facing a slightly elevated surface like a step or curb, place heel on the surface. Keeping Leg straight hinge from the hip, by pushing them backwards.

Master the hip hinge with this standing exercise. Keep your back straight, core engaged, and lower your torso until parallel to the floor. Improve flexibility.

Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).

Find deep relaxation and stretch your back, hips, and shoulders with Child's Pose. Start on hands and knees, sit back on heels, and reach arms forward.

Lie on your back near a bed edge and let one leg hang down. Try this easy Hip Flexor Stretch to relieve tightness and improve flexibility today.

Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.

Boost spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, then use your elbow to gently twist your torso.

Improve upper back mobility with foam rolling. Lie on your back, roller under mid-back. Support head, then gently extend over roller for a relieving stretch.

Improve spine flexibility with the Prone Cobra stretch. Lie face down, lift your chest, keep hips on the floor, and feel the stretch in your upper back.

Sit or stand tall. Squeeze your shoulder blades together, as if trying to pinch a pencil between them. Hold briefly, then release.

Hold a resistance band with both hands, arms extended in front of you. Pull the band apart, squeezing your shoulder blades together.

Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.

Sit or stand tall. Turn your head 45 degrees to one side. Gently tuck your chin towards your chest. You can use your hand to gently add pressure.

You can lie down, sit or stand tall. Gently tuck your chin inwards, trying to move it into your neck, as if making a double chin. Hold briefly, then release.

Open your hips deeply with Pigeon Pose. Start in a tabletop position, bring one knee forward, extend the other leg back, and gently drop your hips to the floor.

Sit or stand tall. Slowly rotate your head to one side, as if looking over your shoulder. Hold briefly, then return to center and repeat on the other side.

Sit or stand tall and slowly tilt your head back, looking up at the ceiling. Hold briefly, then return. Try the Neck Extension stretch now for quick relief.

Place your hand on your forehead. Gently press your forehead into your hand while resisting any movement with your neck muscles. Hold for a few seconds.

Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.

Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down, focus on your shoulder.

Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.

Stand with arms extended to the sides. Make small circles with your arms, gradually increasing the size. Then, reverse the direction.

Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.

Stand in a doorway. Place your forearms on the door frame at shoulder height. Lean forward until you feel a stretch in your chest and front of your shoulders.

Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.

Stand with your back against a wall, feet slightly away from the wall. Bend your elbows to 90 degrees and raise your arms, keeping your elbows, wrists, and back of your hands in contact with the wall. Slowly slide your arms up and down the wall.

Start on your hands and knees. As you exhale, round your spine, focusing on contracting your abs and tucking your tailbone. As you inhale, gently arch your back, but maintain core engagement.

Lie on your belly, face down. Push your upper body of the ground.

Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.

Lie face down, propped up on forearms and toes. Keep your body in a straight line from head to heels, engaging your core. Hold this position.

Lie on your side, propped up on one forearm. Keep your body in a straight line from head to feet. Hold this position.

Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows or hands.

Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."

Stand with legs wide apart. Keep your back straight and slowly lean forward from your hips, reaching towards the floor.

Loosen your hips and improve mobility with the Spiderman Stretch. Start in a push-up, step one foot outside your hand, and keep your back leg straight.

Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.

Stand with feet wider than shoulder-width apart, toes pointed outwards. Lower into a squat, keeping your back straight and chest up. Pulse up and down slightly.

Lie on your side with a resistance band looped around your ankles. Keep your bottom leg straight. Lift your top leg up against the resistance of the band.

Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.

Stand next to a wall, place your palm on it with elbow bent, and rotate your body away. Try the Wall Chest Stretch now for better chest flexibility.

Stand facing a wall with hands placed on it. Keep your back straight and lean in to stretch your chest. Try the Parallel Wall Chest Stretch today for relief.

Stand tall and clasp your hands behind your back. Straighten your arms and lift them slightly. Try the Behind the Back Chest Stretch today for better posture.

Lie lengthwise on a foam roller, with your head and spine supported. Extend your arms out to the sides, palms up. Let gravity gently open your chest.

Effectively stretch your chest muscles with this corner stretch. Place forearms on walls, elbows slightly below shoulders, and lean gently into the corner.

Stand tall, holding onto a wall for balance if needed. Swing one leg forward and backward, keeping it relatively straight.

Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.

Effectively stretch your quadriceps with this side-lying stretch. Lie on your side, bend top knee, grab foot, and gently pull heel towards your buttock.

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.

Release tight quads with foam rolling. Lie face down, roller under thighs. Slowly roll from knee to hip, using forearms & toes for control and deep release.

Deeply stretch your hip flexors and quads with this kneeling lean. Maintain a straight line from head to knees as you slowly lower your body backward.

Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.