All Exercises
Explore our complete library of stretching exercises
Showing 111 exercises
Neck Rotation
beginner
30s
Neck & Shoulders
NeckUpper Trapezius
Benefits
- •Relieves neck tension
- •Improves cervical spine mobility
Shoulder Rolls
beginner
60s
Neck & Shoulders
ShouldersUpper Trapezius
Benefits
- •Releases shoulder tension
- •Improves posture
Neck Side Stretch
beginner
30s
Neck & Shoulders
NeckSternocleidomastoid
Benefits
- •Stretches neck muscles
- •Relieves tension
Cat-Cow Stretch
beginner
60s
Back & Spine
SpineBackCore
Benefits
- •Mobilizes the spine
- •Stretches back muscles
Child's Pose
beginner
60s
Back & Spine
BackHipsShoulders
Benefits
- •Stretches back muscles
- •Relaxes the body
Seated Spinal Twist
intermediate
45s
Back & Spine
SpineBackObliques
Benefits
- •Improves spinal rotation
- •Stretches obliques
Triceps Stretch
beginner
30s
Arms & Wrists
TricepsShoulders
Benefits
- •Stretches triceps
- •Improves shoulder flexibility
Wrist Flexor Stretch
beginner
30s
Arms & Wrists
ForearmsWrists
Benefits
- •Stretches forearm muscles
- •Prevents carpal tunnel
Hip Flexor Stretch
intermediate
45s
Hips & Glutes
Hip FlexorsQuadriceps
Benefits
- •Stretches hip flexors
- •Improves hip mobility
Pigeon Pose
advanced
60s
Hips & Glutes
Hip FlexorsGlutesPiriformis
Benefits
- •Deep hip stretch
- •Releases glute tension
Figure-Four Stretch
beginner
45s
Hips & Glutes
GlutesHip Rotators
Benefits
- •Stretches glutes
- •Relieves hip tension
Standing Hamstring Stretch
beginner
45s
Legs
HamstringsCalves
Benefits
- •Stretches hamstrings
- •Improves flexibility
Standing Quad Stretch
beginner
30s
Legs
QuadricepsHip Flexors
Benefits
- •Stretches quadriceps
- •Improves knee flexibility
Wall Calf Stretch
beginner
45s
Legs
CalvesAchilles
Benefits
- •Stretches calf muscles
- •Prevents plantar fasciitis
Butterfly Stretch
beginner
60s
Legs
Inner ThighsHips
Benefits
- •Stretches inner thighs
- •Opens hips
Sun Salutation
intermediate
120s
Full Body
Full Body
Benefits
- •Full body stretch
- •Improves flexibility
Warrior I
intermediate
45s
Full Body
LegsHipsShoulders+1
Benefits
- •Strengthens legs
- •Opens hips and chest
Seated Forward Fold
intermediate
60s
Core
HamstringsBackCalves
Benefits
- •Stretches hamstrings
- •Calms the mind
Neck Forward Flexion
beginner
30s
Neck & Shoulders
NeckUpper Trapezius
Benefits
- •Stretches posterior neck muscles
- •Relieves upper back tension
Neck Extension
beginner
30s
Neck & Shoulders
NeckSternocleidomastoid
Benefits
- •Stretches anterior neck muscles
- •Counteracts forward head posture
Chin Tuck
beginner
20s
Neck & Shoulders
NeckDeep Neck Flexors
Benefits
- •Strengthens deep neck flexors
- •Improves posture
Shoulder Shrug Stretch
beginner
30s
Neck & Shoulders
Upper TrapeziusShoulders
Benefits
- •Relaxes upper trapezius
- •Releases shoulder tension
Cross-Body Shoulder Stretch
beginner
30s
Neck & Shoulders
Posterior DeltoidSupraspinatus
Benefits
- •Stretches posterior shoulder
- •Improves shoulder flexibility
Behind-Back Shoulder Stretch
intermediate
30s
Neck & Shoulders
Anterior DeltoidPectorals
Benefits
- •Stretches anterior shoulder
- •Opens chest muscles
Wall Angle Stretch
beginner
45s
Neck & Shoulders
PectoralsAnterior Shoulder
Benefits
- •Stretches chest muscles
- •Improves shoulder mobility
Doorway Chest Stretch
beginner
45s
Neck & Shoulders
PectoralsAnterior Deltoid
Benefits
- •Deep chest stretch
- •Opens anterior shoulder
Standing Back Extension
beginner
30s
Back & Spine
Erector SpinaeBack
Benefits
- •Counteracts forward bending
- •Strengthens back extensors
Knees-to-Chest Stretch
beginner
45s
Back & Spine
Lower BackHip Flexors
Benefits
- •Stretches lower back
- •Relieves back tension
Thread the Needle
intermediate
45s
Back & Spine
Upper BackShouldersThoracic Spine
Benefits
- •Stretches upper back
- •Improves thoracic rotation
Seated Back Extension
beginner
30s
Back & Spine
Erector SpinaeBack
Benefits
- •Counteracts slouching
- •Strengthens back muscles
Lying Spinal Twist
beginner
45s
Back & Spine
SpineObliquesGlutes
Benefits
- •Rotates spine
- •Stretches obliques
Downward-Facing Dog
intermediate
60s
Back & Spine
BackShouldersHamstrings+1
Benefits
- •Stretches entire back
- •Strengthens shoulders
Standing Forward Bend
intermediate
60s
Back & Spine
BackHamstringsCalves
Benefits
- •Stretches entire back chain
- •Calms nervous system
Bridge Pose
beginner
45s
Back & Spine
BackGlutesHip Flexors
Benefits
- •Strengthens back
- •Opens chest and shoulders
Seated Cat-Cow
beginner
60s
Back & Spine
SpineBack
Benefits
- •Mobilizes spine
- •Relieves back tension
Biceps Stretch
beginner
30s
Arms & Wrists
BicepsAnterior Shoulder
Benefits
- •Stretches biceps
- •Improves arm flexibility
Forearm Extensor Stretch
beginner
30s
Arms & Wrists
ForearmsWrists
Benefits
- •Stretches forearm extensors
- •Prevents tennis elbow
Prayer Stretch
beginner
30s
Arms & Wrists
ForearmsWrists
Benefits
- •Stretches forearms
- •Improves wrist flexibility
Eagle Arms
intermediate
45s
Arms & Wrists
ShouldersUpper BackRhomboids
Benefits
- •Stretches shoulders
- •Opens upper back
Reverse Prayer Stretch
advanced
30s
Arms & Wrists
ShouldersChestWrists
Benefits
- •Opens shoulders and chest
- •Improves shoulder flexibility
Overhead Arm Stretch
beginner
30s
Arms & Wrists
ShouldersTricepsSide Body
Benefits
- •Stretches triceps
- •Opens shoulders
Wrist Circles
beginner
30s
Arms & Wrists
WristsForearms
Benefits
- •Mobilizes wrists
- •Prevents carpal tunnel
Lizard Pose
advanced
60s
Hips & Glutes
Hip FlexorsInner ThighsGlutes
Benefits
- •Deep hip flexor stretch
- •Opens inner thighs
Happy Baby Pose
beginner
60s
Hips & Glutes
Hip FlexorsInner ThighsGlutes
Benefits
- •Opens hips
- •Stretches inner thighs
Reclined Pigeon
beginner
60s
Hips & Glutes
GlutesPiriformisHip Rotators
Benefits
- •Stretches glutes and piriformis
- •Relieves sciatic pain
Seated Pigeon
intermediate
60s
Hips & Glutes
Hip FlexorsGlutesPiriformis
Benefits
- •Stretches hip and glute
- •Improves hip mobility
90-90 Stretch
intermediate
60s
Hips & Glutes
Hip FlexorsHip RotatorsGlutes
Benefits
- •Stretches multiple hip muscles
- •Improves hip rotation
Frog Stretch
intermediate
60s
Hips & Glutes
Inner ThighsHip Flexors
Benefits
- •Deep inner thigh stretch
- •Opens hips
Seated Straddle
intermediate
60s
Hips & Glutes
Inner ThighsHamstrings
Benefits
- •Stretches inner thighs
- •Stretches hamstrings
Butterfly Forward Fold
intermediate
60s
Hips & Glutes
Inner ThighsBack
Benefits
- •Deep inner thigh stretch
- •Stretches back
Supine Hip Twist
beginner
45s
Hips & Glutes
Hip RotatorsGlutesObliques
Benefits
- •Stretches hip rotators
- •Releases glutes
Fire Log Pose
advanced
60s
Hips & Glutes
Hip FlexorsGlutesOuter Hips
Benefits
- •Deep hip opening
- •Stretches outer hips
Seated Hamstring Stretch
beginner
45s
Legs
HamstringsCalves
Benefits
- •Stretches hamstrings
- •Stretches calves
Lying Hamstring Stretch
beginner
45s
Legs
HamstringsCalves
Benefits
- •Isolated hamstring stretch
- •No pressure on lower back
Standing Inner Thigh Stretch
beginner
45s
Legs
Inner ThighsAdductors
Benefits
- •Stretches inner thighs
- •Improves hip flexibility
Seated Quad Stretch
beginner
30s
Legs
QuadricepsHip Flexors
Benefits
- •Stretches quadriceps
- •Can be done seated
Prone Quad Stretch
beginner
45s
Legs
QuadricepsHip Flexors
Benefits
- •Deep quad stretch
- •Stretches hip flexors
Standing Calf Stretch
beginner
45s
Legs
CalvesAchilles
Benefits
- •Stretches calves
- •Prevents plantar fasciitis
Seated Calf Stretch
beginner
45s
Legs
CalvesAchilles
Benefits
- •Stretches calves
- •Can be done seated
Standing Toe Touches
beginner
30s
Legs
HamstringsCalvesBack
Benefits
- •Stretches hamstrings
- •Stretches calves
Runner's Lunge
beginner
45s
Legs
Hip FlexorsQuadricepsCalves
Benefits
- •Stretches hip flexors
- •Stretches quadriceps
Side Lunge
beginner
45s
Legs
Inner ThighsHip AdductorsGlutes
Benefits
- •Stretches inner thighs
- •Strengthens legs
Seated Ankle Stretch
beginner
30s
Legs
AnklesShins
Benefits
- •Stretches anterior ankle
- •Mobilizes ankle joint
Warrior II
intermediate
45s
Full Body
LegsHipsShoulders+1
Benefits
- •Strengthens legs
- •Opens hips
Warrior III
advanced
30s
Full Body
LegsCoreBack+1
Benefits
- •Improves balance
- •Strengthens entire body
Triangle Pose
intermediate
45s
Full Body
LegsSide BodyShoulders+1
Benefits
- •Stretches side body
- •Opens hips
Half Moon Pose
advanced
45s
Full Body
LegsCoreSide Body+1
Benefits
- •Improves balance
- •Stretches side body
Chair Pose
intermediate
45s
Full Body
LegsCoreShoulders+1
Benefits
- •Strengthens entire body
- •Improves balance
Mountain Pose
beginner
60s
Full Body
Full Body
Benefits
- •Improves posture
- •Builds body awareness
Plank Pose
intermediate
30s
Full Body
CoreShouldersBack+1
Benefits
- •Strengthens entire body
- •Builds core strength
Reverse Plank
intermediate
30s
Full Body
BackShouldersHamstrings+1
Benefits
- •Strengthens back
- •Opens chest
Side Plank
intermediate
30s
Full Body
CoreObliquesShoulders+1
Benefits
- •Strengthens obliques
- •Improves balance
Boat Pose
intermediate
30s
Full Body
CoreHip FlexorsBack
Benefits
- •Strengthens core
- •Improves balance
Bow Pose
intermediate
45s
Core
BackHip FlexorsShoulders
Benefits
- •Strengthens back
- •Stretches hip flexors
Supine Spinal Twist
beginner
45s
Core
ObliquesSpineBack
Benefits
- •Rotates spine
- •Stretches obliques
Wind-Relieving Pose
beginner
30s
Core
Hip FlexorsLower Back
Benefits
- •Stretches hip flexors
- •Releases lower back
Table Top Pose
intermediate
30s
Core
CoreShouldersHip Flexors
Benefits
- •Strengthens core
- •Opens chest
Scissor Stretch
intermediate
45s
Core
HamstringsCalvesBack
Benefits
- •Stretches hamstrings
- •Stretches calves
Legs Up the Wall
beginner
300s
Core
BackHip FlexorsCalves
Benefits
- •Relaxes entire body
- •Improves circulation
Reclined Bound Angle
beginner
120s
Core
Inner ThighsHip FlexorsChest
Benefits
- •Opens hips
- •Stretches inner thighs
Supine Hamstring Stretch
beginner
45s
Core
HamstringsCalvesBack
Benefits
- •Deep hamstring stretch
- •No pressure on lower back
Hanging from Bar
intermediate
60s
Back & Spine
BackShouldersLatissimus Dorsi
Benefits
- •Decompresses spine
- •Stretches latissimus dorsi
Torso Rotation Against Wall
beginner
45s
Back & Spine
ObliquesSpineBack
Benefits
- •Improves spinal rotation
- •Stretches obliques
Prone Back Extension
beginner
30s
Back & Spine
Erector SpinaeBack
Benefits
- •Strengthens back extensors
- •Stretches anterior core
Horizontal Adduction of Arm
beginner
30s
Neck & Shoulders
Posterior DeltoidSupraspinatusTeres Minor
Benefits
- •Stretches posterior shoulder
- •Improves shoulder flexibility
Arm Elevation Stretch
beginner
30s
Neck & Shoulders
ShouldersUpper Trapezius
Benefits
- •Improves shoulder flexibility
- •Stretches upper trapezius
Finger-by-Finger Extension
beginner
45s
Arms & Wrists
Finger FlexorsForearms
Benefits
- •Stretches individual finger flexors
- •Improves hand dexterity
Finger-by-Finger Flexion
beginner
45s
Arms & Wrists
Finger ExtensorsForearms
Benefits
- •Stretches finger extensors
- •Improves hand flexibility
Separation of Fingers
beginner
30s
Arms & Wrists
InterosseiHand Muscles
Benefits
- •Stretches interosseous muscles
- •Improves hand mobility
Adduction of Hand with Elbow Extended
intermediate
30s
Arms & Wrists
Extensor Carpi RadialisForearms
Benefits
- •Stretches radial muscles
- •Improves wrist mobility
Pronation of Hand with Elbow Extended
intermediate
30s
Arms & Wrists
SupinatorBiceps
Benefits
- •Stretches supinator muscle
- •Improves forearm rotation
Elbow Extension with Supination/Pronation
intermediate
30s
Arms & Wrists
BicepsSupinatorPronator
Benefits
- •Stretches biceps effectively
- •Improves forearm rotation
Tibial Flexion Over Step
beginner
30s
Legs
Tibialis AnteriorShins
Benefits
- •Stretches tibialis anterior
- •Prevents shin splints
Tibial Flexion on Ground
beginner
30s
Legs
Tibialis AnteriorExtensor Digitorum
Benefits
- •Stretches anterior leg muscles
- •Relieves shin tension
Plantar Flexion Stretch
beginner
30s
Legs
GastrocnemiusSoleusCalves
Benefits
- •Stretches calf muscles
- •Improves plantar flexion
Hip Flexion with Knee Support
beginner
45s
Legs
HamstringsGlutes
Benefits
- •Stretches hamstrings
- •Supports lower back
Hip Rotation in Supine Position
beginner
45s
Hips & Glutes
Hip RotatorsPiriformisGlutes
Benefits
- •Stretches hip rotators
- •Releases piriformis
Hip Adduction While Standing
beginner
30s
Legs
Inner ThighsAdductors
Benefits
- •Stretches adductors
- •Improves hip flexibility
Separation Between Toes
beginner
30s
Legs
Toe MusclesDorsal Interosseous
Benefits
- •Stretches toe muscles
- •Improves foot mobility
Mobilization of Ankle
beginner
60s
Legs
AnklesCalvesShins
Benefits
- •Mobilizes ankle joint
- •Improves circulation
Extension of Hip Seated on Heels
intermediate
60s
Legs
QuadricepsHip Flexors
Benefits
- •Deep quadriceps stretch
- •Stretches hip flexors
Abduction of Leg with Assistance
intermediate
45s
Hips & Glutes
Hip AbductorsGluteus MediusTensor Fascia Lata
Benefits
- •Stretches hip abductors
- •Improves hip flexibility
Elevation of Trunk on Elbows
beginner
45s
Core
AbsHip FlexorsBack
Benefits
- •Strengthens back
- •Stretches anterior core
Side Bends Holding Support
beginner
45s
Core
ObliquesLatissimus DorsiQuadratus Lumborum
Benefits
- •Stretches obliques
- •Improves lateral flexibility
Extension of Hip While Kneeling
intermediate
45s
Core
Hip FlexorsQuadricepsAbs
Benefits
- •Stretches hip flexors
- •Improves hip extension
Side Bends with Wooden Bar
beginner
45s
Core
ObliquesLatissimus DorsiSide Body
Benefits
- •Stretches entire side body
- •Improves lateral flexibility
Crunches in Supine Position
beginner
30s
Core
Rectus AbdominisAbs
Benefits
- •Strengthens abs
- •Improves core stability
Extension from Supine Position
beginner
45s
Core
BackSpineHip Flexors
Benefits
- •Stretches anterior core
- •Mobilizes spine