Stretching

Perform a series of static or dynamic stretches to improve flexibility and range of motion.

Quick facts

Primary and secondary muscle groups targeted by this movement.

HamstringsHip FlexorsQuads

Lower BackCalvesChest

What you need and how to position yourself before starting.

No Equipment

Bilateral

StandingSeatedLying

time

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a comfortable space with enough room to move freely.
- Use a yoga mat if stretching on the floor.
Step 2Starting Position
- Begin in a relaxed standing, seated, or lying position.
- Take a few deep breaths to relax your muscles.
Step 3Execution
- Slowly move into the target stretch position.
- Hold the stretch at the point of mild tension, not pain.
- Breathe steadily and try to deepen the stretch with each exhale.
- Hold for 20-30 seconds per stretch.
- Transition smoothly between different stretches.
- Cover all major muscle groups for a full-body session.

Explore similar movements targeting the same muscles.