30 Best Lower Body Stretches for Flexibility and Pain Relief

Muscle tightness can leave you feeling stiff and achy, making even simple tasks like walking, bending, or climbing stairs difficult. Stretching helps to alleviate this tension and improve flexibility for better mobility. How to Get Flexible Fast? When you're more flexible, your body can move more freely and efficiently, reducing strain and the risk of injury. This is especially true for the lower body, which contains some of the largest and strongest muscles. The best lower body stretches target these muscle groups to improve flexibility and reduce tightness and tension. This article will cover the best lower body stretches to incorporate into your flexibility routine for improved mobility, reduced pain, and a healthier, more active lifestyle.

In addition to this guide, Pliability's mobility app can help you unlock your body's full potential with effective lower body stretches. The app features a library of routines and stretches to improve flexibility, enhance mobility, and reduce muscle soreness.

Why Is Stretching Important for the Lower Back?

The Lower Back: A Key Player in Posture, Movement, and Mobility

Lower back (lumbar spine) takes the spotlight regarding supporting posture and movement. It helps stabilize the body and transfers forces during physical activity. In addition to supporting the upper body and allowing for trunk rotation, the lower back absorbs shock and reduces stress on the spinal column during movement. 

Stretching can improve lower back flexibility, increase overall mobility, and help prevent injuries that can limit range of motion.

The Benefits Of Stretching: Why You Should Care

If that’s not something you spend much time doing, you’re far from alone. Just fitting in a short workout can be challenging enough for most people alone, let alone finding an extra 15 minutes to tack on a stretching routine. Think of stretching as part of your workout, not in addition to it, as suggested by personal trainer Mathew Forzaglia, NFPT-CPT, founder of Forzag Fitness in New York City. 

“Dynamic stretching pre-workout will get your body ready for the workload to come,” says Forzaglia. “It preps your body for movement patterns you might be focusing on or just getting the elasticity of the muscle ready for something explosive like jumping or running.” 

Daily Stretching Routine: Why Consistency is Key for Lower Body Flexibility

If your workout involves a lot of lower-body movement (running and biking), you’ll want lower-body stretches to complement it. Aim to stretch out at least three to four days a week. “A lot of people have created poor habits all their life so doing it once or twice a week isn’t going to make up for all that idle time,” says Forzaglia, who advocates for a daily mini-stretch session. “You need to stay consistent and do at least one stretch daily to keep your body limber and mobile.” 

As for when to stretch, it’s less about the time and more about the type: “It is better to do dynamic stretches before a workout to avoid injury and prep the body for the movements to come,” says Forzaglia. On the other hand, “it is better to do static stretches after a workout because it allows the muscles to come back to a relaxed state safely.” 

10 Benefits of Lower Back Stretches

1. Increases Blood Flow in Your Muscles

Yoga is one of the best exercises because it includes stretches that help improve blood flow. According to the American College of Physicians, yoga is the first-line treatment recommended for chronic low back pain patients. A study found that daily muscle stretching opens up the capillaries in the muscles and triggers the vasodilatation of the skeletal muscle. 

When the capillaries in the muscles open up, more blood flows into the muscle, consequently improving its nutrient and oxygen uptake. Regular stretching helps increase the muscles' stretch tolerance.

2. Improves Mobility and Range of Motion

Physical activity also helps enhance and maintain patients' mobility and range of motion. When your back and abdominal muscles are flexible and healthy, your hip joints and spine can also reach their maximum range of motion and fight muscle tightness. 

Well-oiled machinery is a perfect example of healthy muscle and joint coordination. The increase in the muscles’ stretch tolerance contributes to the increase in patients' range of motion. For muscle injuries common to athletes, stretching is one of the key areas during physical therapy to restore the normal range of motion (ROM).

3. Helps Prevent and Treat Back Pain

Lower back pain can mean several things depending on the root of the pain. Prolonged sitting or overuse of hip muscles are only a few factors leading to lower back pain. Stretching the large muscles of the hips, glute muscles, can help with joint and muscle recovery, wake up your core muscles, and lessen your risk for injury. 

Before doing any extensive exercise for lower back pain, consult a pain specialist in Charlotte like Dr. Ahmad to ensure your routine will not worsen your condition.

4. Increases Your Overall Flexibility

Overall, flexibility contributes to your ability to move faster and enjoy your body's maximum capabilities. If your muscles are flexible, you can run faster without hitting a nerve or getting frequent cramps, even just by walking a short mile. 

Your hips won’t hurt when hiking or climbing high platforms. Regular stretching will lead to flexibility, which will help you appreciate your body's incredible ability to move and delay signs of aging.

5. Saves You from Joint Injuries

Stretching your lower back helps strengthen your back and core muscles which aid in carrying the pressure from your upper body. When the surrounding back muscles in the spine are strong and healthy, you become less at risk for: 

• Spinal stenosis
• Spine degeneration
• Wear and tear of the cartilages around the spinal column

Your spinal disks will also maintain their size and be safe from herniation and ruptures that can limit your mobility.

6. Reduces Tension and Compression Buildup in Your Lower Back

Stretching helps relieve the compression and tension in our lower back. It helps open up the spine to the opposite side and allows the cartilage covering the spinal column to heal over time. According to a study, there is also a direct association for chronic low back pain among obese and overweight patients due to the increased weight-bearing requirements of the back muscles and spine. 

The importance of stretching and weight loss for patients who are overweight and obese is more crucial to help relieve the pressure from the spine and decompress the tight muscles in the hips and the back.

7. Can Prevent Stroke

Some Harvard researchers also speculate that regular stretching on the lower extremities or lower half of the body presses some arteries that allow blood to flow freely to the thighs and legs. As blood flow improves throughout the body, some chemicals are released to expand the arteries and reduce the risk of stroke in patients. Stress can lead to tight muscles in the shoulders and back.

8. Relieves Stress  

Contrary to popular belief, stress has a physical manifestation in our body that builds up over time. In a stressed state, our breathing pattern changes unconsciously, which puts tension on our mid-back. Most of the time, our shoulders become tight, our back hunches, and our jaws clenched, leading to sore muscles running from the jaw muscles to the upper torso. 

Stretching relieves stress-tensed muscles and helps you relax. Incorporate a breathing exercise as you relax, and you’ll feel the relief that can help you sleep well after a long work day.  

9. Accelerates Muscle Remodeling After an Intense Workout

Our body adapts to the increasing and more intense workout routine during exercise. Stretching is one of the factors that helps speed up the remodeling process of our body to exercise. With that, our body performance improves in a shorter time and also lengthens our muscle fibers, contributing to more flexibility.

10. Aids in Rapid Muscle Growth

According to a study at the University of Texas, muscle stretching aids in rapid muscle growth by 318%. Isometric and PNF (Proprioceptive Neuromuscular Facilitation) are among the specific stretches that lead to muscle growth. 

Related Reading

‍

• Does Stretching Help You Lose Weight
• How to Release Tight Muscles
• Is Stretching Good for Arthritis
• Is Yoga Good for Stretching
• Morning Stretching Routine for Beginners
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
• Mobility Exercise Routine
• Daily Stretching Routine for Men

‍

30 Best Lower Body Stretches

1. The Pelvic Tilt 

How to:

‍

• Start lying on a yoga mat with your knees bent and feet flat on the floor. 
• Try to relax your lower back, keeping it in a neutral position (this means you should feel a slight curve in your lower back if you place the top of your hand under your back). 
• Activate your core muscles and flatten your lower back against the floor by slightly tilting your pelvis upward. 
• Repeat 12 to 15 times. 

‍

“When you're suffering from lower back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently by relieving sciatica and strengthening abdominal muscles,” Hashish says.  

2. World's Greatest Stretch

Works: 

‍

• Glutes
• Spine
• Psoas

‍

How to: 

‍

• Start in an extended plank position, arms straight. 
• Step your right foot forward between your hands until you are in a low lunge, both hands still on the floor. 
• Twist your spine and raise your right arm toward the ceiling, allowing your chest and face to follow. 
• Hold 10 seconds; release. 
• Do 5 times on the right, then switch sides and repeat.  

‍

3. Lunge with a Twist

How to:

‍

• Stand with feet hip-width apart. 
• Take a huge step forward with your left foot and lower until your left knee is bent to 90 degrees. Keep your right leg straight. 
• Place both hands on the floor, on either side of your left foot, for support. This is a runner's lunge position. 
• Twist to the left from your waist as you draw your left hand up and gaze up toward the ceiling. You'll feel this in your right hip flexor, lower back, and glutes. 
• Return the hand to the starting position and repeat on the other leg.  

‍

4. Triangle Stretch

You'll recognize this pose if you've ever been to a yoga class. 

‍

• Stand with feet wider than hip-width apart. 
• Keep your left toes straight and rotate your right thigh out until your right toes point to the side. 
• Keep both legs straight, ground through your feet, and lift through your thighs. 
• Spread your arms wide at shoulder height, roll the front thigh open, and hinge at the front hip. 
• Lengthen your spine toward the front foot and release your right palm to your right shin, ankle, or the floor. 
• Repeat on the other side.  

‍

5. Figure 4 Hip Stretch 

How to:

‍

• Lying on the floor, cross your left foot over your right knee. 
• Clasp your hands behind your right thigh and gently pull your leg toward me, keeping your upper body relaxed on the mat. 
• Hold for 15-30 seconds and repeat on the other side. If your hips are tight, feel enough of a lower body stretch without lifting your leg off the floor.  

‍

6. Pigeon Pose

How to: 

‍

• Starting with a downward-facing dog, inhale as you lift your right leg up towards the sky for a three-legged downward-facing dog. 
• On your next exhale, bend the knee and place your right knee towards your right wrist. 
• Lower your right shin so it becomes parallel to the top of your mat (it may be at an angle depending on your hip flexibility, and that’s totally OK). 
• Gently slide your left leg back toward the end of your mat. You can stay here or bend your arms at the top of your mat and lower your head onto the tops of your hands. 
• Stay for 7 to 10 breaths. 

‍

Tight hip flexors can lead to lower back pain, and one of the best ways to open up the hips is with an extended half-pigeon posture. Hashish notes it’s an effective mobility exercise and hip stretch. A small study of people with chronic back pain found that those who practiced yoga, including pigeon pose, for 8 weeks had a 9% reduction in their pain.  

7. Wall Calf Stretch

How to: 

‍

• Stand facing a wall. 
• Shift your weight to your left leg. Place your right toes up on the wall, heels on the floor. 
• Rest your hands on the wall for support. 
• Slowly lean toward the wall to feel the stretch in your calf deepen. 
• Gently push into your left leg for more depth. Hold, then repeat on the other leg.  

‍

8. Hip Flexor Lunge Stretch

How to: 

‍

• Get into a lunge position on the floor, with your right foot forward and your left knee back, both knees at about 90 degrees. 
• Keeping your torso straight and abs engaged, lunge forward, gently pressing until you feel a stretch in the front of the hip. 
• Squeeze your glutes for a deeper stretch. Hold for 15-30 seconds and switch sides.  

‍

9. Child's Pose

How to: 

‍

• Start kneeling on all fours. 
• Send your hips back to sit on your heels, your toes touching, your forehead to the floor, and your belly resting between your legs. 
• Reach your arms straight out before you to feel a stretch in your lower back. 

‍

For a deeper stretch: 

‍

• Slowly walk your hands to the right side to feel the stretch along the left side of your body, then to the left side to feel the stretch along the right side of your body.  

‍

10. Walking Toe Touch

How to:

‍

• To warm up those hammies, start standing. 
• Bring your right leg straight out before you and reach your left fingertips to touch your right toes. 
• Keep a tall posture (don’t lean forward). If you can’t reach your toes, you’ll get as close as possible. 
• Alternate legs as you walk forward. Basically, Just pretending you’re a toy soldier.

‍

11. Walking Knee Hug

How to:

‍

• Start standing. 
• Draw your right knee up to your chest and grab your shin with your hands to pull your knee close to your body. 
• Return to the starting position and repeat with your left knee as you walk forward. 
• Continue to alternate. You should feel this most in the front of your hips.  

‍

12. Squats

You might not like ‘em, but squats are one of the best moves to activate your glutes. 

‍

• Stand with feet wider than hip-width, hips stacked over knees, knees over ankles. 
• Hinge at hips, then send your hips back and bend your knees to lower your body. Keep your chest lifted and lower to at least 90 degrees. 
• You can raise your arms in front of you for balance if you want. 
• Rise and repeat.  

‍

13. Bridge Pose

How to: 

‍

• Lie faceup with your knees bent and feet flat on the floor, hip-width apart. 
• Press into your heels and use your butt to lift your hips up, forming a straight line from your shoulders to your knees. 
• Shimyour your shoulders underneath you for support. 
• Interlace your fingers underneath your lower back. 
• Slowly lower your hips back down and repeat.  

‍

14. Three-Legged Down Dog with Hip Stretch

Show your legs some love with this variation on a classic yoga pose. 

‍

• Start in a Downward-Facing Dog (hands and feet on the floor, hips straight up to create a V-shape with your body). 
• Ground through your feet and lift through your thighs. 
• Reach your hips away from your hands to lengthen the sides of your torso. 
• Then lift your left leg up toward the ceiling. 
• To add a hip stretch, open your hips to the left side and bend your left knee to bring your foot toward your glutes. 
• Return to the starting position and repeat on the other side.  

‍

15. Forearm Lunge

Start in a runner’s lunge position: 

‍

• From standing, take a big step forward with your right leg and bend your knee at a 90-degree angle, knee stacked directly over your ankle. 
• Keep your left leg straight and your back tall. 
• You’ll feel this in your left hip flexor. 
• You can stop there if this is enough of a stretch for me. 
• If you have more flexibility, you can bend at your waist and bring your hands to the floor on the inside of your right leg. 

‍

For a deeper stretch: 

‍

• Bend your elbows to get your forearms down to the floor until you feel the stretch. 
• Repeat on the other side as flexibility allows. 
  
  
  

16. Quad Stretch from Lunge

Start by lowering into a lunge position: 

‍

• Take a step forward with your right foot and lower your body until your right thigh is parallel to the floor and your knee is stacked over your ankle. 
• Rest your left knee on the floor. 
• Draw your left foot to your glute and reach back with your left arm to grab the top of your foot. 
• Pull your foot as close to your butt as possible to feel a stretch in your quad. Repeat on the other side. 

‍

Optional: 

Yuo can use a blanket to cushion the knee resting on the floor.  

17. Hamstring and Calf Stretch

How to: 

‍

• Start standing and take a small step forward with your left leg. 
• With a slight bend in your right knee, hinge at your hips and fold over your straight left leg, resting your fingertips on the floor for support. 
• You should feel a stretch along the back of your left leg. 
• Flex your ankle and use your hands to pull your left toes toward you to deepen the stretch in your calf. 
• Hold, then repeat on the other leg.  

‍

18. Pigeon Stretch

While the name may not sound appealing, Pigeon will likely be your new favorite stretch. This is another yoga classic. 

‍

• Start in a Downward-Facing Dog. 
• Bring your right leg forward and lay your right shin down on the mat with your right foot flexed and your knee bent. 
• Try to get your shin as parallel to the short side of the mat as possible. 
• Keep your left leg straight out behind you with the top of your foot on the floor. 
• Keep your hips forward and down to keep your foot from rolling to the side. Hold, then repeat on the other leg. 

‍

For a deeper stretch: 

Crawl your fingertips forward as far as possible to fold your torso over your right leg.  

19. Seated Twist

How to: 

‍

• Start seated with your legs stretched out in front of me. 
• Bend your right leg and cross it over your left leg, placing your right foot on the floor near your left knee. 
• Twist from your hips and place your left elbow outside your right knee. 
• Repeat on the other side. 

‍

For a deeper stretch: Push into your knee to deepen the twist. You’ll feel it along the outer side of your right thigh.  

20. Tuck Stretch

How to: 

‍

• Lie faceup on the mat and draw both knees to your chest. 
• Place your hands on your knees to pull them close to your body. 
• Roll your ankles clockwise and then counterclockwise. 
• You should feel a nice stretch in front of your hips and mobility in your ankle joints. 

‍

For a deeper stretch: 

‍

• Bring your feet up toward the ceiling and draw them away from each other. 
• Grab the outer edges of your feet with your hands. 
• This is happy baby pose in yoga.  

21. Hip Drop Stretch

How to:

‍

• Lie face up with both legs straight out in front of me. 
• Draw your left knee to your chest, then guide your knee over to your right side, across your right hip, as you straighten your left leg. 
• You should feel a pull in the left side of your butt. 
• Hold, then repeat on the opposite side.  

‍

22. Supine Quad Stretch

How to:

‍

• Start in a lunge position with your left leg forward. 
• Bring your right knee down to the floor. 
• Sit back onto your butt and straighten your left leg. 
• Sitting up straight may be enough for me.
•  If so, you can hold it, then repeat it on the other leg. 

‍

For a deeper stretch: 

‍

• Slowly walk your hands back away from you as you lower down to the floor. 
• For those of us not made of rubber, this is an intense stretch for the quad. 
• Lower down only if flexibility allows.  

‍

23. Inner Thigh Stretch

How to: 

‍

• Sit on the floor with your torso straight and tall. 
• Bring the soles of your feet together in front of your knees, bent and out to the sides, and grab onto both feet. 
• Keeping your back straight, gently pull forward until you feel a gentle stretch in your inner thighs. 
• Hold for 15-30 seconds.  

‍

24. Cross-Legged Hip Stretch

Nope, not time for a nap yet. 

‍

• Start lying face up with your knees bent so your legs form a tabletop position. 
• Cross your left leg over your right (as if you were crossing your legs while sitting in a chair) and grab opposite feet with your hands. 
• Pull your legs toward you to feel a stretch deep in your hips. 
• Switch the position of your legs and repeat.  

‍

25. Standing Quad Stretch

How to:

‍

• Stand tall next to a chair or wall for support, feet hip-width apart. 
• Shift your weight to your left leg, with a slight bend in your left knee. 
• Reach back and grab your right foot with your right hand, then draw your knee forward so your hips and knees are in line. 
• Hold, then repeat on the other leg. Imagining you as an Olympic ice skater might help.  

‍

26. World's Greatest Stretch

Works: 

‍

• Glutes
• Spine
• Psoas

‍

How to: 

‍

• Start in an extended plank position, arms straight. 
• Step your right foot forward between your hands until you am in a low lunge, both hands still on the floor. 
• Twist your spine and raise your right arm toward the ceiling, allowing your chest and face to follow. 
• Hold 10 seconds; release. 
• Do 5 times on the right, then switch sides and repeat.  

‍

27. Knee-to-Chest Stretch

This stretch relaxes your hips, thighs, and glutes while promoting relaxation. 

To do the knee-to-chest stretch, follow these steps: 

‍

• Lie on your back with both knees bent and your feet flat on the floor. 
• Keep your left knee bent, or extend it straight out along the floor. 
• Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone. 
• Lengthen your spine down to your tailbone, and avoid lifting your hips. 
• Breathe deeply, releasing any tension. 
• Hold this pose for 30 seconds to 1 minute. 
• Repeat with the other leg. 

‍

Modifications: 

‍

• You can also wrap a towel around your leg if it’s hard for your arms to reach. 
• To deepen the stretch, tuck your chin into your chest and lift your head toward your knee.  

‍

28. Piriformis Stretch

This stretch works your piriformis muscle, which is deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back. 

To do a piriformis stretch, follow these steps: 

‍

• Lie on your back with both knees bent and your feet flat on the floor. 
• Place your right ankle at the base of your left thigh. 
• Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch. 
• Hold this position for 30 seconds to 1 minute. 
• Then, do the opposite side. 

‍

Modifications: 

‍

• Keep your bottom foot planted on the floor to make the stretch more comfortable. 
• Rest your head on a cushion for support.  

‍

29. Hip Circles

This exercise increases: 

‍

• Flexibility
• Relieves tension
• Helps loosen the lower back and hip muscles

‍

If comfortable, you can also engage your core muscles. 

Muscles used: 

‍

• Rectus abdominis (abdominal muscles)
• Erector spinae (muscles that run the length of the back)
• Pelvic muscles
• Gluteal muscles

‍

How to:

‍

• Stand with your feet slightly wider than your hips and your hands on your hips. 
• Start by gently moving your hips from side to side. 
• Slowly rotate your hips in one direction, making big circles. 
• Do at least 10 circles. 
• Repeat in the opposite direction.  

‍

30. Windshield Wipers

This exercise helps relieve tension and tightness in the lower back and stretches your hips. 

Muscles used:

‍

• Erector spinae
• sacral muscles (muscles of the part of the spinal column connected to the pelvis)
• Pelvic muscles
• Obliques

‍

How to:

‍

• Lie on your back, bend your knees, and extend your arms out to the side so they’re perpendicular to your torso. 
• Your feet can be a little wider than your hips. 
• Exhale as you slowly drop your knees down to the right and turn to look to the left. 
• Inhale, returning to the starting position. 
• Continue this movement for 1 minute, alternating between the left and right sides.

‍

Related Reading

‍

• Hamstring Stetches
• Quad Stretches
  
• Ballistic Stretching
• Thigh Stretches
• Chest Stretches
• Types of Stretches
• Dynamic vs Static Stretching
• Best Apps for Stretching
• Best Mobility Stretches
• Best Stretches for Athletes
• Stretches for Arms

Is It Safe to Stretch the Lower Back if It Hurts?

Stretching and Lower Back Pain: What You Should Know

Stretching while experiencing lower back pain can be confusing and even concerning. While some discomfort may indicate tightness, acute pain may require caution. Before stretching your lower back, it's wise to identify what movements offer the most relief from your symptoms. "Many times, loosening tight muscles by lying on a lacrosse ball or a tennis ball to press into a tight and tender muscle will help to loosen the muscle before you stretch and help relieve pain," says Mike Teater, P.T., D.P.T., O.C.S., C.M.P.T., director of operations for FYZICAL Therapy & Balance Centers Portland. 

"You should think of a tight muscle you want to stretch like a rubber band with a knot in the center. If you pull the rubber band, you stretch on either side of the knot. By loosening the knot before you stretch (i.e., lying on a tennis ball or lacrosse ball), you can get a better stretch through that muscle, which helps with pain relief and helps the joints close to that muscle to move better." 

Teater says you shouldn't assume that stretching alone will cure your lower back pain. "The activities listed above are great for relieving and managing your pain," he says, adding that you won't fully resolve your symptoms until you can correct muscle imbalances in your core, or make lifestyle changes to prevent further irritation.

Lower Back Pain Prevention Tips

To help prevent lower back pain, the American Chiropractic Association recommends the following tips:

‍

• Adopt a well-balanced diet
• Get regular exercise and warm up beforehand
• Avoid being sedentary for too long, such as by walking for 5 minutes every 1 hour
• Use a back support when sitting to help improve your posture; 
• Wear comfortable, supportive shoes
• Sleep on a firm mattress
• Use proper form when lifting heavy objects, such as with your legs instead of your lower back.
• Quit smoking; if you smoke.

‍

What Causes Tightness in the Lower Back?

Tightness and pain in your lower back may have many different causes, ranging from mild strains to health conditions that require medical attention. 

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, some of these may include sports injuries, such as: 

‍

• Strains and sprains
• Traumatic injury, such as a broken bone
• Infections and kidney stones
• Pregnancy
• Degenerative disc diseases
• Herniated disc
• Spinal conditions, such as: some text
  • Scoliosis, Ankylosing spondylitis
  • Spondylolisthesis
• Health conditions, such as:some text
  • Myofascial pain
  • Osteoporosis
  • Cancer
• Nerve damage, such as sciatica

‍

When to See a Doctor for Lower Back Pain

You’ll typically see improvements within 2 to 6 weeks of daily exercise. 

You should see a doctor if: 

‍

• Symptoms affect your daily activities
• Symptoms worsen, especially while doing the exercises
• You have a high-temperature
• Back pain is worse when you: some text
  • Cough
  • Sneeze
  • Laugh
• You experience any: some text
  • Numbness
  • Swelling
  • Severe pain

‍

They can help determine if any pain or tightness is caused by an underlying health condition.

Related Reading

‍

• Best Workout Apps for Beginners
• Non Yoga Stretches
• Best Fitness Apps for Men
  
• Best Free Workout Apps for Women
  
• Best Bodybuilding App
• Workout Planning Apps
• Bend App Cost
• Best CrossFit Apps

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:

‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

‍

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today to get 7 days absolutely for free, on iPhone, iPad, Android or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app