Upward Salute
Start from a standing position with your arms hang...
Toe Touch
Start from a standing position with your feet hip-...
Side Bend
Sitting with your back straight and one hand on yo...
Cactus Arms
Sitting with your back straight, raise your arms o...
Shoulder Rolls
Sitting with your back straight and chest up, star...
Trunk Rotation
Sitting in a chair with your back straight, cross ...
Cat Cow
Starting from all fours, drop your stomach towards...
Seated Twist
Sitting upright with your legs in front of you, cr...
Leg Swings
Stand with your feet hip-width apart and hold onto...
Knee Circles
Stand with your feet together and knees slightly b...
Quad Stretch
Start sitting on the floor with your legs extended...
Hamstring Pulls
Start from a seated position on the floor with you...
Squat Stretch
Start standing up with your feet shoulder-width ap...
Chest Opener
Sitting in a chair with your back straight, interl...
Gymnasts require full-body flexibility and strong core muscles for their routines, which involve a wide range of movements.
Fencers need flexibility and agility in their legs and upper body for quick movements and lunges.
Surfers need flexibility in their legs, back, and shoulders for balance and maneuvering on the waves.
Swimmers need stretches that focus on shoulders, back, and chest for efficient strokes and turns.
Rugby league players need a mix of upper and lower body flexibility for tackling, passing, and sprinting.
Cricket players need a combination of upper and lower body flexibility for batting, bowling, and fielding.
Runners benefit from leg and lower back stretches to prevent injuries and improve stride efficiency.
Water polo players need upper body and core flexibility for swimming, shooting, and passing.
Table tennis players need good upper body and wrist flexibility for control and speed in their strokes.
A quick, convenient routine for whenever you need it. Great for after a workout or a long day at work (or on the couch).
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 stretches designed to increase flexibility in the hamstrings.
A series of stretches and isometric exercises designed to increase flexibility and strength in the lower back.
Light, easy stretches while your body transitions to a resting state. Post-workout stretching promotes blood flow for recovery and reduces the risk of injury.
A comprehensive routine focused on improving overall flexibility. Move through 20+ stretches targeting key muscles and joints throughout your entire body.
Reduce and prevent lower back pain with gentle stretches designed to increase flexibility in the lower back, pelvis, and hip flexors.
A series of stretches designed to increase flexibility in the quadriceps.
