Upward Salute
Start from a standing position with your arms hang...
Toe Touch
Start from a standing position with your feet hip-...
Lunge
Start from a kneeling position with your hands at ...
Quad Stretch
Start sitting on the floor with your legs extended...
Butterfly
Sitting on the floor with your back straight, bend...
Knees-to-chest
Lying on your back, gently bring both knees up and...
Standing Quad
From a standing position, grab your right leg just...
Side Lunge
Standing with a wide stance, squat down to your ri...
Cat Cow
Starting from all fours, drop your stomach towards...
Seated Twist
Sitting upright with your legs in front of you, cr...
Neck Roll
Start sitting with your back straight and arms res...
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...
Rugby league players need a mix of upper and lower body flexibility for tackling, passing, and sprinting.
eSports athletes require upper body flexibility, particularly in the wrists and shoulders, for endurance and injury prevention.
Wrestlers benefit from full-body flexibility for grappling, takedowns, and defensive maneuvers.
Curling players require flexibility in their legs, back, and arms for stability during delivery and sweeping motions.
Dart players need upper body flexibility, particularly in the shoulders and wrists, for precision and control.
Divers require full-body flexibility, particularly in the spine and hips, for graceful and precise dives.
Rugby players require a mix of upper and lower body flexibility for tackling, scrummaging, and running.
Volleyball players need flexibility in their arms, shoulders, and legs for serving, spiking, and diving.
Ultimate Frisbee players need flexibility in their legs and upper body for jumping, sprinting, and throwing.
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 hamstrings.
A series of planks and isometric exercises that improve posture by strengthening muscles in the core and back, supporting proper alignment of the spine, and improving balance and stability.
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.
A series of squats and lunge holds designed to strengthen the muscles in your legs, core, and back that are responsible for maintaining good posture.
Reduce and prevent lower back pain with gentle stretches designed to increase flexibility in the lower back, pelvis, and hip flexors.
Improve your posture with seated stretches designed to correct habitual posture problems by increasing flexibility in the shoulders, back, and neck.
A series of stretches and isometric exercises designed to increase flexibility and strength in the lower back.
Improve your stride, speed, and recovery with post-run stretches designed to reduce soreness, prevent injury, and increase your range of motion.
