Stretches

Lengthen tight muscles to restore neutral posture and range.

Hamstring Stretch

stretch · hip

Back Knee Elevated Over-Split

stretch · hip

Supported Double-Leg Hamstring Hinge

stretch · hip

Frog

stretch · hip

Frog Straddle

stretch · hip

Supported Standing Quadriceps Stretch

stretch · hip

Kneeling Runner’s Lunge

stretch · hip

Lying Figure 4

stretch · hip

Staggered-Stance Hamstring Hinge Stretch

stretch · hip

Pigeon

stretch · hip

Seated Butterfly

stretch · hip

Seated Figure 4

stretch · hip

Wide-Knee Seated Forward Bend

stretch · lumbar

Side-Lying Quadriceps Stretch

stretch · hip

Standing Figure 4

stretch · hip

Adductor Stretch

stretch · hip

Seated Cross-Leg Glute Stretch

stretch · hip

Supported Seated Lumbar Flexion Stretch

stretch · lumbar

Quadriceps Stretch

stretch · hip

Couch Stretch

stretch · hip

Front Foot Elevated Over-Split

stretch · hip

PIR / PFS for the Hamstrings

stretch · hip

PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)

stretch · hip

PIR for the Levator Scapulae

stretch · neck

PIR for the Upper Trapezius

stretch · neck

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

stretch · hip

Pectoralis Minor Stretch (Supine Assisted)

stretch · shoulder

Posterior Neck Stretch (Chin Tuck, Supine)

stretch · neck

Shoulder Adductor / Lat Stretch (Supine Overhead Reach)

stretch · shoulder

Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

stretch · hip

Lateral Neck Flexor Stretch (Side Tilt)

stretch · neck

Neck Extensor Stretch (Seated/Supine Flatten Neck)

stretch · neck

Supine Knee-to-Opposite-Shoulder Hip Stretch

stretch · hip

Levator Scapulae Stretch

stretch · neck

Middle Scalene Stretch

stretch · neck

Corner Pec Stretch

stretch · shoulder

Pigeon Stretch on Box

stretch · hip

Knee Valgus Adductor & IT Band Release

stretch · hip

Hip Drop & Quadratus Lumborum Stretch

stretch · pelvis

Knee Extension Stretch (Genu Flexum)

stretch · knee

Lateral Neck Flexion Stretch

stretch · neck

Suboccipital Self-Massage & Neck Flexion Stretch

stretch · neck

Prone Strap-Assisted Rectus Femoris Stretch

stretch · hip

SCM Stretch

stretch · neck

Seated Straddle Forward Hinge

stretch · hip

Supported Side-Split Hold

stretch · hip

Standing Lateral Hip Stretch

stretch · hip

Strap-Assisted Standing Split

stretch · hip

Arms-Overhead Quadriceps Stretch

stretch · hip

Balancing Standing Quadriceps Stretch

stretch · hip

Strap-Assisted Seated Hamstring Stretch

stretch · hip

Calf Stretch with Foot Hold

stretch · ankle

Suspension-Strap Seated Hamstring Stretch

stretch · hip

Dancer’s Pose (strap-assisted)

stretch · hip

Door-Anchored Front Leg Stretch

stretch · hip

High Door-Anchored Front Leg Stretch

stretch · hip

Strap-Assisted Front Split

stretch · hip

Front Split with Rear-Foot Strap

stretch · hip

Seated Rear-Leg Hip Flexor Stretch with Strap

stretch · hip

Front Split with Bent Rear Knee and Strap

stretch · hip

Front Split with Rear Quadriceps Stretch

stretch · hip

Seated Side Hamstring Stretch with Ankle Flexion

stretch · hip

Seated Strap-Assisted Single-Leg Hamstring Stretch

stretch · hip

Kneeling Quadriceps Stretch

stretch · hip

Middle Splits

stretch · hip

Seated Band-Assisted Middle Split Hold

stretch · hip

Strap-Assisted Pigeon Quadriceps Stretch

stretch · hip

Quadricep Stretch

stretch · hip

Seated Side Hamstring Stretch with Strap

stretch · hip

Seated Side Hamstring Hinge with Strap

stretch · hip

Side-Lying Strap-Assisted Adductor Stretch

stretch · hip

Seated Butterfly Side Bend

stretch · thoracic

Standing Front Split (over Head)

stretch · hip

Standing Quadriceps Stretch

stretch · hip

Door-Anchored Side Leg Stretch

stretch · hip

Upper Trapezius Stretch

stretch · neck