Toe Touch
Start from a standing position with your feet hip-...
Quad Stretch
Start sitting on the floor with your legs extended...
Seated Fold
While seated on the ground, reach your arms up ove...
Butterfly
Sitting on the floor with your back straight, bend...
Knees-to-chest
Lying on your back, gently bring both knees up and...
Leaning Calf
From a standing position, place both hands on a wa...
Side Lunge
Standing with a wide stance, squat down to your ri...
Lying Hamstring
Lying on your back with knees bent and feet flat o...
Cat Cow
Starting from all fours, drop your stomach towards...
Leg Swings
Stand with your feet hip-width apart and hold onto...
Knee Circles
Stand with your feet together and knees slightly b...
Kneeling Quad
Starting from your hands and knees, step your left...
Hamstring Pulls
Start from a seated position on the floor with you...
Squat Stretch
Start standing up with your feet shoulder-width ap...
Rugby league players need a mix of upper and lower body flexibility for tackling, passing, and sprinting.
Rowers require flexibility in their back, shoulders, and legs for effective rowing strokes and endurance.
Gymnasts require full-body flexibility and strong core muscles for their routines, which involve a wide range of movements.
Rhythmic gymnasts require extreme flexibility and balance for their routines, involving complex stretches and poses.
Ultimate Frisbee players need flexibility in their legs and upper body for jumping, sprinting, and throwing.
Fencers need flexibility and agility in their legs and upper body for quick movements and lunges.
Martial artists require flexibility in their legs, hips, and upper body for kicks, punches, and agile movements.
Tennis players require flexibility in their wrists, arms, and legs for powerful serves and quick lateral movements.
A series of stretches designed to increase flexibility in the hips, including your hip flexors & extensors, abductors & adductors, and hip rotators.
A series of stretches designed to increase flexibility in the neck.
Twisting actions targeting the upper, middle, and lower spine combined with wrists and ankle stretches to strengthen important muscles around your joints.
Long-hold poses designed to improve hip flexibility by targeting select muscle groups in the hips.
A series of stretches and isometric exercises designed to increase flexibility and strength in the lower back.
A series of stretches designed to increase flexibility in the shoulders.
Improve your posture with seated stretches designed to correct habitual posture problems by increasing flexibility in the shoulders, back, and neck.
A series of plank poses activating all of the muscles in your core. A strong core improves posture and balance, increases flexibility, and reduces lower back pain.
