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...
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...
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...
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...
Butterfly
Sitting on the floor with your back straight, bend...
Cyclists need lower body and back flexibility for pedaling efficiency and to reduce strain.
Track and field athletes need a mix of upper and lower body flexibility for running, jumping, and throwing events.
Gymnasts require full-body flexibility and strong core muscles for their routines, which involve a wide range of movements.
Snooker and pool players require upper body flexibility and wrist mobility for accurate cue control.
Jockeys need lower body flexibility and core strength for effective riding and control during races.
Water polo players need upper body and core flexibility for swimming, shooting, and passing.
Rowers require flexibility in their back, shoulders, and legs for effective rowing strokes and endurance.
eSports athletes require upper body flexibility, particularly in the wrists and shoulders, for endurance and injury prevention.
Divers require full-body flexibility, particularly in the spine and hips, for graceful and precise dives.
Archers need upper body and arm flexibility for stability and precision in their shooting.
A series of stretches and isometric exercises designed to increase flexibility and strength in the lower back.
Prepare your body for physical activity with dynamic movements designed to elevate your body temperature, increase blood flow to muscles, and loosen up joints.
Undo anterior pelvic tilt and an arched lower back with stretches that lengthen muscles in your lower back and hip flexors.
A series of stretches designed to increase flexibility in the 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.
An advanced routine covering all major muscle groups and extremities. Movements range in their level of complexity to promote greater flexibility and range of motion.
A series of stretches designed to increase flexibility in the lower back.
A series of stretches designed to increase flexibility in the shoulders.
Long-hold poses designed to improve hip flexibility by targeting select muscle groups in the hips.
