Exercises to improve flexibility, reduce tension, and enhance recovery
Stretching exercises
Stretching exercises are essential for maintaining joint health, releasing muscle tension, and improving overall movement quality. Whether you're recovering from an intense workout or just trying to reduce daily stiffness, stretching promotes better circulation and flexibility. A consistent routine helps you move more freely, reduces injury risk, and makes strength or endurance training more effective.
Focus on
Pick your muscle groups
Pick your equipment
90/90 Stretch
Back Pec Stretch
Ball Rolling for Front Thigh
Butterfly Yoga Pose
Cat Cow Stretch
Child's Pose
Cobra Yoga Pose
Elbow Flexor Stretch
Extension Of Arms In Vertical Stretch
Foam Roll Upper Back
Hip Flexor Stretch (Kneeling)
Iron Cross Stretch
Kneeling Back Rotation Stretch
Kneeling Lat Stretch
Kneeling T Spine Mobility
Low Lunge Twist
Lying (Side) Quadriceps Stretch
Lying Cross Over Knee Pull Down Stretch
Lying Toe Touch
Neck Side Stretch
Improve range of motion, restore tissue elasticity, and ease muscular tension
Training goals for flexibility and mobility
Stretching supports your body’s ability to move through its natural range with control and comfort. Regular practice improves posture, enhances coordination, and helps prevent injuries by keeping muscles supple. It's especially beneficial for those with sedentary lifestyles or training volume that leads to muscle tightness: creating balance across your entire training plan.
Use static, dynamic, and active stretches to target key muscle groups
Best stretching exercises for flexibility and posture
Effective stretch exercises include hamstring stretches, hip openers, shoulder pass-throughs, chest and calf stretches, and deep squat holds. Dynamic stretches: such as arm circles or walking lunges are useful before workouts, while static stretches help you cool down and relax. Each method has a role in improving flexibility and overall physical readiness.
Stretch with just your body or enhance with mobility tools
Equipment options for stretching routines
You can perform most stretches without any equipment at all. However, using props like yoga straps, foam rollers, or resistance bands can deepen the stretch and help with positioning. Tools like blocks or massage balls assist in targeting specific muscle groups and relieving tension — especially in hard-to-reach areas or tight spots.
Make stretching part of your recovery, warm-up, or stand-alone routine
Training plans featuring stretch exercises
Stretching doesn’t have to take a long time: just 5–15 minutes per session can deliver noticeable benefits when done consistently. Include dynamic stretches before strength or cardio work and static stretches afterward to support recovery. Our app helps you create a custom stretch plan based on your movement needs, daily schedule, and overall training goals: whether you're improving flexibility, easing tightness, or staying injury-free.
Frequently asked questions about stretch exercises
Stretching can be done daily — especially for areas that feel consistently tight or overused. Even short sessions of 5–10 minutes can improve flexibility if done consistently. Aim to stretch after workouts and incorporate longer sessions into your weekly routine for full-body mobility and long-term gains.
No, most stretches can be performed using just your body. However, tools like straps, blocks, or foam rollers can enhance your stretch, help with alignment, or target specific tension areas. These aren’t necessary, but they can make your routine more comfortable and effective — especially if you’re dealing with stiffness.
Yes. While it won’t guarantee injury prevention, stretching improves joint range of motion and muscle elasticity — both of which reduce the likelihood of strains and movement compensations. When combined with proper warm-ups and strength training, stretching supports overall durability and physical resilience.
Dynamic stretching is ideal before a workout to warm up muscles and increase blood flow without reducing power. Static stretching is best saved for after training, as it helps relax the muscles and improve flexibility without interfering with performance. Including both in your routine helps prepare your body and support recovery.
Some of the best stretching exercises include hamstring stretches, hip flexor openers, cat-cow, child’s pose, shoulder stretches, and spinal twists. These target commonly tight areas and help improve posture and flexibility. The best stretches are the ones you’ll do consistently — focus on areas that feel tight and support your movement needs.
Integrate workouts into full-body and split routines
