Stretching Exercises Library.

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your hip.

Place the foam roller under your hip flexor. Support your body weight with your forearms and your opposite leg. Slowly roll back and forth along the front of your hip, from just above the knee to the top of your thigh.

Lie on your back with knees bent, feet flat on the floor. Lift your hips off the floor, squeezing your glutes. Hold briefly, then lower back down.

Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.

Reach one arm across your body. Bend the elbow up towards the ceiling. Use your other hand on that elbow to gently pull the arm closer.

Hold a towel in one hand and reach that arm overhead. Bend your elbow and let the towel hang down your back. Reach your other hand behind your back and grab the bottom of the towel. Gently pull down on the towel with your bottom hand. If you do not have a towl, try to grab your hands behind your back as in the image.

Stand facing a wall. Place both hands on the wall, slightly above head height. Lean forward while keeping your elbows pointed upwards.

Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).

Place your arm on top of the foam roller, with the roller positioned under your triceps. Use your other hand and legs to control your body weight and movement. Roll slowly back and forth along the triceps muscle.

Stand facing a wall. Extend one arm straight out to the side, palm on the wall, fingers pointing backward. Rotate your body away from the wall.

Stand tall. Clasp your hands behind your back, with your palms together. Straighten your arms and lift them slightly away from your body.

Extend your arm forward, fingers pointing towards the floor. Use your opposite hand to increase the stretch by bending your hand more.

Sit on the floor feet on the ground and knees angeld. Put your hands on the ground behind your back hands facing your feet. Lean backwards into your biceps.

Place foam roller under the biceps, and place your body weight on it. Slowly roll the bicep over the foam roller.

Start on your hands and knees. Bring your big toes together and sit your hips back towards your heels. Reach your arms forward, lowering your chest towards the floor.

Extend one arm forward, palm up. Use your other hand to gently pull your fingers down towards the floor.

Extend one arm forward, palm down. Use your other hand to gently pull your fingers down towards the floor.

Place your palms together in front of your chest, fingers pointing up. Slowly lower your hands, keeping your palms together.

Place your forearm on a foam roller, palm up or palm down. Use your other hand to support your body weight. Slowly roll back and forth along your forearm.

Stand and clasp your hands behind your back. Keeping the palms together, slowly try to turn your palms so they face the floor

Lie on your back with your knees bent. Bring one or both knees towards your chest, holding onto your shins or thighs.

Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest.

Sit on the floor with legs extended. Bend one knee and place your foot flat on the floor outside your opposite thigh. Place your opposite elbow on the outside of your bent knee and twist your torso.

Lie on your back with your knees bent, feet flat on the floor. Gently tilt your pelvis back, pressing your lower back into the floor. Hold briefly, then release.

Lie on your back with knees bent, feet flat on the floor. Keeping your shoulders flat on the floor, gently lower both knees to one side. Hold briefly, then return to center and repeat on the other side.

Start on your hands and knees. Extend one arm forward and the opposite leg backward, keeping your back straight and core engaged. Hold briefly, then return to center and repeat on the other side.

Stand tall. Step back with one leg, keeping your back heel lifted. Tuck your pelvis slightly and gently push your hips forward.

Stand with feet wider than hip-width apart. Raise your Right arm overhead and lean over to your left side. Hold the strech

Start standing with feet hip-width apart, knees slightly bent. Hinge at the hips, keeping your back straight, and lower your torso towards your thighs. Reach towards your toes or shins.

Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.

Lie on your back with one leg extended up. Loop a strap or towel around the foot of the raised leg. Gently pull the leg towards you, keeping it straight.

Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides

Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.

Stand facing a slightly elevated surface like a step or curb, place heel on the surface. Keeping Leg straight hinge from the hip, by pushing them backwards.

Stand with feet hip-width apart, hands behind head or across chest. Hinge at the hips, keeping your back straight and core engaged, lowering your chest towards the floor until your back is parallel or near-parallel to the ground. Return.

Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).

Start on your hands and knees. Bring your big toes together and sit your hips back towards your heels. Reach your arms forward, lowering your chest towards the floor. (Variations: wide knees, knees together, arms by your sides)

Lie on your back near the edge of a bed or table. Let the leg on that side hang down off of the bed.

Start on your hands and knees. Slide one arm under your opposite arm, reaching as far as you can. Rotate your torso and try to bring your shoulder towards the floor.

Sit on the floor with legs extended. Bend one knee and place your foot flat on the floor outside your opposite thigh. Place your opposite elbow on the outside of your bent knee and twist your torso towards the bent knee.

Lie on your back with a foam roller positioned horizontally across your upper back (mid-back area). Support your head with your hands. Gently extend your upper back over the foam roller, keeping your lower back stable.

Lie face down with your hands under your shoulders. Press through your hands to lift your chest off the floor, keeping your hips on the floor. Focus on lifting from your upper back.

Sit or stand tall. Squeeze your shoulder blades together, as if trying to pinch a pencil between them. Hold briefly, then release.

Hold a resistance band with both hands, arms extended in front of you. Pull the band apart, squeezing your shoulder blades together.

Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.

Sit or stand tall. Turn your head 45 degrees to one side. Gently tuck your chin towards your chest. You can use your hand to gently add pressure.

Sit or stand tall. Gently tuck your chin towards your chest, as if making a double chin. Hold briefly, then release.

Start in a tabletop position. Bring one knee forward and extend the other leg straight back. Drop your hips to floor. Focus on pressing the front of the back thigh towards the floor.

Sit or stand tall. Slowly rotate your head to one side, as if looking over your shoulder. Hold briefly, then return to center and repeat on the other side.

Sit or stand tall. Slowly tilt your head back, looking up towards the ceiling. Hold briefly, then return to center.

Place your hand on your forehead. Gently press your forehead into your hand while resisting any movement with your neck muscles. Hold for a few seconds.

Reach one arm across your body. Use your other hand to gently pull the arm closer to your chest.

Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down, focus on your shoulder.

Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.

Stand with arms extended to the sides. Make small circles with your arms, gradually increasing the size. Then, reverse the direction.

Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.

Stand in a doorway. Place your forearms on the door frame at shoulder height. Lean forward until you feel a stretch in your chest and front of your shoulders.

Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.

Stand with your back against a wall, feet slightly away from the wall. Bend your elbows to 90 degrees and raise your arms, keeping your elbows, wrists, and back of your hands in contact with the wall. Slowly slide your arms up and down the wall.

Start on your hands and knees. As you exhale, round your spine, focusing on contracting your abs and tucking your tailbone. As you inhale, gently arch your back, but maintain core engagement.

Lie on your belly, face down. Push your upper body of the ground.

Stand tall with feet hip-width apart. Reach one arm overhead and gently bend your torso to the opposite side, feeling a stretch along the side of your abdomen and back. Keep your pelvis stable and avoid twisting.

Lie face down, propped up on forearms and toes. Keep your body in a straight line from head to heels, engaging your core. Hold this position.

Lie on your side, propped up on one forearm. Keep your body in a straight line from head to feet. Hold this position.

Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows or hands.

Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."

Stand with legs wide apart. Keep your back straight and slowly lean forward from your hips, reaching towards the floor.

Start in a push-up position. Step one foot forward to the outside of your hand on the same side. Keep your back leg straight.

Stand with feet much wider than shoulder-width apart. Shift your weight to one side, bending that knee and lowering into a squat, keeping the other leg straight and foot flexed.

Stand with feet wider than shoulder-width apart, toes pointed outwards. Lower into a squat, keeping your back straight and chest up. Pulse up and down slightly.

Lie on your side with a resistance band looped around your ankles. Keep your bottom leg straight. Lift your top leg up against the resistance of the band.

Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.

Stand next to a wall. Extend arm and place palm on wall, elbow slightly bent. Rotate body away from wall.

Stand facing a wall. Place both your hands on the wall, keep your back straight and lean towards the wall into your chest.

Stand tall. Clasp your hands behind your back. Straighten your arms and lift them slightly away from your body.

Lie lengthwise on a foam roller, with your head and spine supported. Extend your arms out to the sides, palms up. Let gravity gently open your chest.

Stand facing a corner. Place your forearms on each wall, elbows slightly below shoulder height. Lean into the corner until you feel a stretch in your chest.

Stand tall, holding onto a wall for balance if needed. Swing one leg forward and backward, keeping it relatively straight.

Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.

Lie on your side with your bottom leg slightly bent. Bend your top knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.

Lie face down with the foam roller positioned under the front of your thighs. Roll slowly back and forth from just above the knee to the hip, using your forearms and toes to control the movement.; SMR (Self Myofascial Release); Beginner-Advanced; Foam Roller; Control the amount of presure; Rolling to fast, not using enough presure.; It should feel like a deep masage on the muscle.

Start in a tall kneeling position. Keeping a straight line from head to knees slowly lower your upper body backwards. Use hands to gently push off and return, when needed.

Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.

Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.

Stand facing a wall, arms extended. Place one leg back, slightly bend the knee, and keep heel on the ground. Lean forward gently.

Sit on the floor with legs extended. Reach for your toes, keeping your legs straight. If you can't reach, use a towel or strap around your feet.

Stand with feet hip-width apart. Rise up onto the balls of your feet, lifting your heels. Slowly lower back down.

Sit on the floor with legs extended, and place the foam roller under your calves. Use your hands to lift your hips off the floor and roll back and forth from just below the knee to just above the ankle.

Stand with feet hip-width apart. Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.

Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.

Hang from a pull-up bar, slightly wider than shoulder-width. Relax your body and let your weight stretch your lats.

Kneel facing away from a wall. Place the top of one foot against the wall. Step other foot forward into a lunge. Keep core tight and torso upright. If there is no wall nearby, you can use your hands to stabilize the stretch.

Hang from a pull-up bar. Engage your shoulder blades by pulling them down and back, slightly lifting your chest.

Kneel with your hips stacked over your knees. Extend one arm forward and place your palm on the floor. Drop your chest towards the floor and reach your arm further away, feeling a stretch along the side of your body.

Start on your hands and knees. Slide one arm under your opposite arm, reaching as far as you can. Rotate your torso and try to bring your shoulder towards the floor. Focus on the stretch on the extended side

Lie on your side with the foam roller positioned under your armpit, along the side of your ribcage. Extend your bottom arm overhead and use your top hand and legs to control the movement. Roll slowly up and down along the side of your ribcage.

Start in a tabletop position. Bring your right knee forward and place it behind your right wrist, with your right ankle near your left hip. Extend your left leg straight back. Find the exact position which stretches your glutes.

Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.

While seated in a chair, cross your right ankle over your left knee. Keeping your back straight, lean forward until you feel a stretch in your right hip and glute.