Shoulder Rolls
Sitting with your back straight and chest up, star...
Trunk Rotation
Sitting in a chair with your back straight, cross ...
Forearm Stretch
Sitting in a chair with your back straight, extend...
Cactus Arms
Sitting with your back straight, raise your arms o...
Neck Flex
Sitting with your back straight and arms resting a...
Side Bend
Sitting with your back straight and one hand on yo...
Toe Touch
Start from a standing position with your feet hip-...
Cat Cow
Starting from all fours, drop your stomach towards...
Seated Twist
Sitting upright with your legs in front of you, cr...
Lunge
Start from a kneeling position with your hands at ...
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...
Butterfly
Sitting on the floor with your back straight, bend...
Water polo players need upper body and core flexibility for swimming, shooting, and passing.
Ultimate Frisbee players need flexibility in their legs and upper body for jumping, sprinting, and throwing.
Lacrosse players require flexibility in their upper body and legs for stick handling, shooting, and quick directional changes.
Rowers require flexibility in their back, shoulders, and legs for effective rowing strokes and endurance.
Cyclists need lower body and back flexibility for pedaling efficiency and to reduce strain.
Wrestlers benefit from full-body flexibility for grappling, takedowns, and defensive maneuvers.
Ice hockey players need lower body and core flexibility for skating, as well as upper body flexibility for stick handling and shooting.
Swimmers need stretches that focus on shoulders, back, and chest for efficient strokes and turns.
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 shoulders.
Fix rounded shoulders, forward head posture, and a curved upper spine with stretches that lengthen muscles in your chest, shoulders, and neck.
Prepare your body for physical activity with dynamic movements designed to elevate your body temperature, increase blood flow to muscles, and loosen up joints.
Twisting actions targeting the upper, middle, and lower spine combined with wrists and ankle stretches to strengthen important muscles around your joints.
A comprehensive routine focused on improving overall flexibility. Move through 20+ stretches targeting key muscles and joints throughout your entire body.
Long-hold poses designed to improve hip flexibility by targeting select muscle groups in the hips.
A series of stretches designed to increase flexibility in the quadriceps.
A series of stretches designed to increase flexibility in the hamstrings.
