32 Best Stretching Exercises for Better Movement and Posture

Stiff mornings, tight hips after a day at the desk, or a nagging shoulder ache make simple tasks harder. Want to bend down without strain, tie your shoes with ease, or sleep without back pain? In any Stretching Strategy choosing the right moves matters more than long workouts; the best stretching exercises improve range of motion, ease muscle tightness, and support better posture. This article shows practical routines from dynamic stretches and mobility drills to static holds and daily stretches, including hamstring and hip flexor moves and shoulder mobility work, to help you move freely and comfortably every day with improved flexibility, posture, and reduced risk of pain or injury.

To reach that goal Pliability's mobility app guides short daily routines, tracks progress, and adapts stretches so you can steadily improve flexibility, correct posture, and lower the chance of pain or injury.

Why is Stretching so Important?

While mobility work may not be the most exciting part of exercising, it plays a pretty crucial role in a well-rounded fitness program: 

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• By slotting in some stretching
• You can help improve flexibility
• Reduce tightness
• Make your routines more efficient and safe (and help your body move better afterward, too).

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“Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured,” Sasha Cyrelson, DPT, clinical director at Professional Physical Therapy in Sicklerville, New Jersey, explains. As you age, your muscles get shorter and less elastic, she says, so it’s essential to take an active role in maintaining and improving their mobility so you can continue to enjoy your regular activities without pain.

Not sure where to start? Before we get into some moves to try, it can be helpful to understand what we mean by stretching in the first place.

What Kind of Stretching Should You Do?

There are multiple types of stretching, but the two main ones that you’ve probably heard about are dynamic and static.

Dynamic stretching involves moving your joints and muscles through their full range of motion (ROM), or as close to it as you can get. Static stretching is when you sink into a position, ideally to where you start to feel a little pushback (but not to the point of strain or pain), and hold for a period of time.

Both are essential for a balanced fitness routine, but the type you choose should ultimately depend on when you’re stretching.

Dynamic Stretching 

Dynamic stretching is excellent for preparing your muscles, tendons, and ligaments for exercise, which is why you’ll often see it included in a warm-up routine. Examples of some stretches to do before a workout include ones like cat-cow, down dog to runner’s lunge, or thread the needle. 

The key is to choose dynamic stretches that mimic movement patterns you’ll do during your actual routine, which will get your body and brain primed and ready for what’s ahead.

Static Stretching

Static stretching, on the other hand, works best as a finale. Research suggests that doing it immediately before a workout can reduce strength, power, and explosiveness. But if you end your routine with them, static stretches can help your mind relax, your body calm down, and your muscles loosen. 

They are also important when you’re not exercising: 

When you do them throughout the day, they can also help improve your flexibility and reduce muscle aches and discomfort. Because mobility is so important in and out of the gym, we’re going to be focusing on static stretching in this piece.

Why is Stretching so Important?

Stretching isn’t exactly glamorous, and it probably won’t give you the same rush that a run or HIIT class will. But it’s vital for helping you progress at the gym and for helping you just plain feel better in everyday life. Take your workouts, for instance. Focusing only on strength training or cardio and skipping stretching can put you at risk for injury and pain, Cyrelson says. 

By doing a ton of work that contracts the muscles (which shortens them) and never stretching (lengthening) them, your muscles can end up imbalanced, she explains. This can cause some muscles and joints to overcompensate for other ones that are too tight to engage properly, increasing your risk of strains, discomfort, and even injuries. (You can also check out our favorite shock-absorbing cushioned treadmills, which can be helpful for achy joints.)

The Link Between Stretching, Flexibility, and Improved Mobility

Stretching boosts flexibility, or your muscles’ and tendons’ ability to lengthen. This makes it essential for improving mobility, which is a joint’s ability to move through its entire range of motion (ROM). 

A greater range of motion can mean better muscle recruitment while strength training. For example, more movement in your hips and knees (plus flexibility in the surrounding muscles and tendons) can allow you to sink deeper into a squat. Having good flexibility and a full ROM can enable you to do more exercises with proper form and get the most out of them.

The Benefits of Stretching Extend Beyond the Gym

Doing static stretches consistently may help reverse muscle shortening that happens when you are in the same position for too long (i.e, sitting all day) and alleviate any related stiffness and achiness. It can help loosen up all those tight spots you feel in, say, your hamstrings when you lean over to pick something up off the floor, or the front of your hips when you stand up from your chair after sitting for a while.

“For me, it’s about daily things that become harder the older you get, like bending down to tie a shoe, walking up stairs, picking your kid up from the floor, or even just getting up off the couch,“ Charlee Atkins, CSCS, registered yoga instructor and creator of Le Sweat workout app. Improving your mobility and flexibility makes these daily activities easier. “You can move more freely,“ Atkins says.

What’s the Best Way to Add Static Stretching to Your Routine?

Stretching is just good to do regularly, so feel free to start or end your day with it. Taking a quick stretch break (or multiple ones) throughout the day to combat tightness in areas you know tend to feel stiff; even just a few minutes here and there can be helpful. 

In these instances, static stretches are all you need to get the job done. (But always go with what feels best for you!) The exact stretches you do in one session will depend on what your body needs at that time. If you tend to feel tight in certain spots or know you struggle with flexibility or ROM in specific areas, you can do some dedicated stretching that focuses on that. 

Tailoring Your Stretching Routine for a Better Body

For example, if you sit all day, you’ll want to stretch your hips and your back, which take on the brunt of all that chair time.

If you don’t have any specific problem areas, simply make sure you’re slotting in moves that work your entire body across all your major muscle groups. This will generally just keep you feeling supple and ready for whatever life and workouts throw at you. Improving your flexibility and mobility isn’t hard; it just takes a little time. 

Try adding the exercises below: 

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• We’ve got everything from lower-back and upper-back moves to those that’ll loosen up your hamstrings and quads.
• To stretches that ease tension from your arms and shoulders.
• With the static stretches below, you’ll hit every part of your body.

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Quick note: 

If you’re experiencing joint pain or discomfort, or are looking for specific relief for lower-back pain or other kinds of persistent aches, chat with your doctor or a physical therapist before starting a stretching routine. They can let you know which specific moves might be best for your individual needs.

How Long Should You Stretch For? 

Kasia Gondek says that “the best stretching routine is one that you will do.” That means fitting in as many stretches as feels right to you on a given day. Ideally, try to stretch each of the major muscle groups in your body at least once during your daily stretching routine. 

Gondek generally recommends holding individual stretches for 15 to 30 seconds for anywhere from one to four reps. “Older adults need more than 30 second hold times, up to 45 seconds,” she elaborates. 

Should You Change Your Stretch Routine if Your Workout? 

Stretching is essential to do regardless of your current fitness level. While there are several stretches that you can do daily, if you work out, you can tailor your daily stretching routine to your specific workout routine. “For people who work out regularly, a daily stretching routine also helps to prevent injury and can improve athletic performance,” Gondek notes. Stretching ensures that your muscles and joints have the optimal range needed to generate force and power, says Gondek.  

Targeted Stretching for Workouts

As you stretch for your workouts, spend a bit more time on areas of the body that will be, or have been, worked on. But don’t forget to give the other areas of your body a light stretch too. 

For example, if you’re doing an upper body workout, add in more upper body stretches while also giving your lower body and core a bit of a stretch. Even though you aren’t targeting those areas, they are still working to support your upper body in its exercises. 

Related Reading

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• Leg Stretches Before Workout
• Golf Stretching Routine
• Most Important Muscles for Golf
• Why Do Athletes Stretch Before a Gam
• Does Stretching Burn Calories
• Stretches to Do Before Working Out
• Does Stretching Help Sore Muscles
• Full Body Stretching Routine
• Chest Stretches After Workou
• Does Stretching Build Muscle
• Why Does Stretching Feel Good

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32 Best Stretching Exercises

1. Lunge with Spinal Twist Open Hips and Mid-Back Mobility

How to do it: 

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• Stand with your feet together. 
• Step left foot forward into a deep lunge, left knee bent, and right leg straight with toes on the floor. 
• Place your right hand on the floor and rotate your torso left while reaching your left arm toward the ceiling. 
• Hold at least 30 seconds, then switch sides.
  
  

Muscles targeted: 

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• Hip flexor of the back leg
• Glutes
• Quadriceps
• Thoracic spine
• External hip rotators
  
  

Key benefits: 

Improves hip opening, increases thoracic rotation, eases posture-related pain from prolonged sitting, supports a better range of motion for movements and athletic performance

2. Forward Fold Hamstring and Low Back Release

How to do it: 

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• Stand feet hip-width apart with a slight bend in the knees. 
• Hinge from the hips and fold forward, reaching hands to the floor or around the legs. 
• Keep a gentle knee bend to protect the back. 
• Hold at least 30 seconds and roll up slowly, vertebra by vertebra.
  
  

Muscles targeted: 

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• Hamstrings
• Calves
• Glutes
• Lower back and neck
  
  

Key benefits: 

Releases tension along the posterior chain, improves flexibility for bending and lifting, helps prepare muscles for running or lower body training during warm-up and cool-down

3. Piriformis Stretch Deep Hip Rotator Relief

How to do it:

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• Sit with legs extended. 
• Cross right leg over left, right foot flat. 
• Place right hand behind you and use left hand on right quad or left elbow on right knee to rotate and press the right leg left. 
• Hold at least 30 seconds, switch sides. If rotation irritates your back, pull the quad across without twisting.
  
  

Muscles targeted: 

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• Piriformis
• Gluteus medius
• External hip rotators

Key benefits: 

Reduces pressure on the sciatic nerve, prevents or relieves sciatica symptoms, improves hip rotation, pelvic comfort for sitting and standing tasks

4. Toes on Wall Calf Stretch Target the Achilles and Calf

How to do it: 

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• Face a wall in a staggered stance with front foot close to the wall. 
• Place toes of the front foot against the wall, heel on the floor. 
• Press weight into the front foot and lean forward to intensify. 
• Hold at least 30 seconds, then switch sides.
  
  

Muscles targeted: 

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• Gastrocnemius
• Soleus
• Achilles tendon and ankle joint tissues
  
  

Key benefits: 

Increases ankle dorsiflexion, reduces calf tightness, and supports better foot positioning for running, walking, and squats during mobility work

5. Triceps Stretch Upper Arm and Shoulder Ease

How to do it:

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• Stand or sit tall. 
• Raise the right arm overhead, bend the elbow so the right hand reaches the middle of the upper back. 
• Use the left hand to pull the right elbow toward the head gently. 
• Hold at least 30 seconds and switch arms.
  
  

Muscles targeted: 

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• Triceps brachii
• Posterior shoulder and upper neck tension
  
  

Key benefits: 

Improves overhead mobility, relieves tightness after pushing movements, and enhances range of motion for presses and daily tasks

6. Standing Quad Stretch Front Thigh Lengthening

How to do it: 

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• Stand tall, bend left knee, and pull left foot toward the butt with left hand. 
• Keep knees close together and squeeze the glutes to deepen the stretch. 
• Hold at least 30 seconds, switch sides. 
• Use a wall for balance if needed.
  
  

Muscles targeted: 

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• Quadriceps
• Hip flexors and rectus femoris
  
  

Key benefits: 

Restores quadriceps length after running or cycling, reduces knee strain, and supports upright posture and stride mechanics.

7. Figure Four Stretch Hip Rotator and IT Band Relief

How to do it: 

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• Lie on your back with feet flat. 
• Cross left ankle over right quad. 
• Lift right leg and hug the back of the right thigh toward your chest until you feel a stretch. 
• Hold at least 30 seconds, then switch sides.
  
  

Muscles targeted: 

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• Piriformis
• Gluteals
• External rotators and lateral thigh structures
  
  

Key benefits:

Alleviates glute and sciatic tension, improves external hip rotation, and offers a gentle option for addressing low back and knee discomfort.

8. Hip Adductors Stretch Inner Thigh Opening

How to do it: 

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• Stand with feet wider than shoulder width. 
• Shift weight to the right, bend the right knee and keep the left leg straight and hips level. 
• You should feel a stretch along the inside of the left thigh. 
• Hold at least 30 seconds and repeat on the other side.
  
  

Muscles targeted: 

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• Adductor group
• Inner thigh
• Pelvic stabilizers and medial hip tissues

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Key benefits: 

Enhances hip stability, supports lateral movements, and reduces groin tightness that can limit squats and lunges.

9. Lying Pectoral Stretch, Chest and Front Shoulder Release

How to do it: 

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• Lie on your stomach with arms extended in a T. Push off the ground with the left hand and bend the left knee to roll to the right side, feeling the stretch in the right chest. 
• Hold at least 30 seconds and repeat on the other side.
  
  

Muscles targeted: 

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• Pectoralis major and minor
• Anterior shoulder and upper chest
  
  

Key benefits: 

Improves posture, opens the chest after pressing work, and reduces forward shoulder posture associated with desk work.

10. 90 90 Stretch Combined Hip Internal and External Rotation

How to do it: 

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• Sit with the right knee bent at 90 degrees in front and left knee bent at 90 degrees to the left side. 
• Keep the right butt cheek on the floor and try to lower the left cheek toward the floor. 
• Hold at least 30 seconds and switch sides.
  
  

Muscles targeted: 

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• Hip external rotators
• Internal rotators
• Glutes and deep hip rotator group
  
  

Key benefits: 

Trains both hip rotation patterns, improves functional mobility for sitting and athletic pivots, and helps with hip joint balance.

11. Seated Shoulder Squeeze Upper Back and Chest Rebalance

How to do it: 

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• Sit with knees bent and feet flat. 
• Clasp hands behind your lower back, straighten arms and squeeze the shoulder blades together for three seconds, then release. 
• Repeat five to ten times.
  
  

Muscles targeted: 

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• Rhomboids
• Middle trapezius
• Posterior deltoids and chest stretching
  
  

Key benefits: 

Corrects rounded shoulder posture, relieves upper back tension, and supports better breathing mechanics when included in a mobility routine.

12. Lunging Hip Flexor Stretch Deep Front Hip Release

How to do it:

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• Kneel on your right knee with the left foot planted ahead. 
• Lean forward and squeeze the right glute to pull the hip down. 
• Hold at least 30 seconds, then switch sides.
  
  

Muscles targeted: 

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• Iliopsoas
• Rectus femoris
• Quadriceps and front hip tissues
  
  

Key benefits: 

Improves hip extension, reduces anterior hip tightness from sitting, and helps balance stride and pelvic alignment for movement.

13. Kneeling Side Bend Stretch Oblique and Inner Thigh Lengthening

How to do it: 

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• Kneel with legs together, extend the left leg to the side at a right angle. 
• Reach right arm overhead and bend torso to the left while keeping hips square. 
• Hold at least 30 seconds and switch sides.
  
  

Muscles targeted: 

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• External and internal obliques
• Intercostal muscles
• Inner thigh and hip abductors
  
  

Key benefits: 

Increases lateral trunk flexibility, eases rib cage and breath movement, and engages hip length on the extended side to restore symmetry.

14. Lying Quad Stretch Stabilized Front Thigh Stretch

How to do it: 

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• Lie on your side with the bottom leg straight. 
• Bend the top knee and bring the foot toward the butt, holding the ankle with your hand. 
• Keep hips stable and avoid rocking. 
• Hold at least 30 seconds, then switch sides.
  
  

Muscles targeted: 

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• Quadriceps
• Hip flexor attachments and rectus femoris

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Key benefits: Isolates quadriceps length without balance demands, reduces thigh tightness after running, and protects the knee by restoring flexibility.

15. Happy Baby Hip Opener and Lower Back Soother (Version A)

How to do it: 

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• Lie on your back with knees bent and feet flat. 
• Lift feet, grab the outer edges, and gently pull knees toward the floor outside your torso while keeping your back flat. 
• Hold at least 30 seconds.
  
  

Muscles targeted: 

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• Hip external rotators
• Inner thighs
• Glutes
• Lumbar region
  
  

Key benefits: 

Opens hips, loosens the pelvis, and provides a soothing stretch that gently supports lower back mobility.

16. Happy Baby Hip Opener and Lower Back Soother (Version B)

How to do it: 

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• Lie face up, bend knees and lift feet. 
• Grab the outer edges of your feet and pull them toward the chest while allowing the knees to open wide. 
• Keep the spine long on the floor and hold at least 30 seconds.
  
  

Muscles targeted:

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• Hip rotators
• Groin
• Adductors and lumbar fascia
  
  

Key benefits: 

Promotes hip flexibility, eases lower back tension, and integrates well into a flexibility routine after active work.

17. Sphinx Pose Gentle Lumbar Extension

How to do it: 

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• Lie on your stomach and place forearms under the shoulders. 
• Press forearms to lift the chest, keeping hips and thighs grounded and spine long. 
• Hold at least 30 seconds and avoid overextension.
  
  

Muscles targeted:

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• Lower back extensors
• Abdominal stabilizers
• Chest muscles to a lesser degree.
  
  

Key benefits: 

Provides controlled extension for the lumbar spine, supports spinal mobility and trains core engagement to protect the back during movement.

18. Extended Puppy Pose Upper Back and Shoulder Stretch

How to do it: 

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• Start on hands and knees
• Walk hands forward a few inches
• Curl toes under and push hips back halfway toward the heels. 
• Press through the palms to keep arms engaged. 
• Hold at least 30 seconds.
  
  

Muscles targeted: 

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• Thoracic spine 
• Latissimus dorsi
• Shoulders and chest opening
  
  

Key benefits: 

Lengthens the upper back and shoulder complex, reduces upper body stiffness, and works well as a mobility drill during warm-up.

19. Knee to Chest Stretch Glute and Low Back Release

How to do it: 

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• Lie on your back with legs extended. 
• Pull the right knee into the chest while keeping the left leg long on the floor and lower back pressed down. 
• Hold at least 30 seconds, then switch sides.
  
  

Muscles targeted: 

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• Glutes
• Hamstrings near the hip
• Lumbar tissues

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Key benefits: 

Relieves lower back tightness, reduces gluteal tension, and aids recovery after heavy posterior chain work.

20. Reclined Spinal Twist Gentle Rotation for the Back

How to do it: 

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• Lie on your back and hug knees to chest. 
• Drop both knees to one side while keeping the chest facing up. 
• Keep knees and hips aligned and hold 30 to 60 seconds, then switch sides.
  
  

Muscles targeted: 

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• Lumbar spine
• Obliques
• Gluteal muscles and rotational spinal tissues.
  
  

Key benefits: 

Restores trunk rotation, eases lower back stiffness, and supports mobility for rotational tasks in sport and daily life.

21. Seated Neck Release Side Neck Mobility

How to do it: 

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• Sit or stand with upright posture. 
• Drop left ear to left shoulder and, if comfortable, apply gentle pressure with the left hand to deepen the stretch. 
• Hold at least 30 seconds and switch sides.
  
  

Muscles targeted: 

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• Upper trapezius
• Levator scapulae and lateral neck muscles.
  
  

Key benefits: 

This product reduces neck and shoulder tension from screen use, improves head position, and supports better upper spine alignment.

22. Half Split Stretch Hamstring and Calf Focus

How to do it: 

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• Begin kneeling with the right knee under the right hip and the left leg extended forward with a flexed foot. 
• Walk hands along the front leg and fold over until you feel the stretch in the hamstring. Bend the front knee slightly if needed. 
• Hold at least 30 seconds, then switch.
  
  

Muscles targeted: 

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• Hamstrings
• calves and gluteals.
  
  

Key benefits: 

Increases posterior chain length, helps correct tight hamstrings that limit hip hinge, and supports improved running and lifting mechanics.

23. Pretzel Stretch Multi-muscle Postural Stretch

How to do it: 

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• Lie on your left side and rest your head on your arm. 
• Bring the right knee toward the chest and drop it to the floor.
• Bend the left knee and reach back to grab the left foot with the right hand. 
• Keep torso and legs aligned and hold at least 30 seconds, then switch sides.
  
  

Muscles targeted: 

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• Bottom leg quadriceps
• Top leg glute and hip flexor
• Spinal rotators and chest, to some degree

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Key benefits: 

Stretches multiple postural muscles at once, helps spinal mobility, and provides efficient recovery work when time is limited.

24. Reclining Bound Angle Pose Inner Thigh and Pelvic Release

How to do it: 

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• Lie on your back and bring your feet together, allowing the knees to open out to the sides. 
• Use pillows under the knees if needed for support. 
• Hold at least 30 seconds.
  
  

Muscles targeted: 

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• Inner thighs
• Groin and hip adductors
  
  

Key benefits: 

Offers passive release for the pelvis and inner thighs, aids relaxation after intense workouts, and supports longer-term flexibility gains when used regularly.

25. Chest and Shoulder Stretch Open the Front Body

How to do it: 

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• Sit or stand and clasp your hands behind your back with your arms straight. 
• Lift the hands toward the ceiling only as far as comfortable to feel the stretch across the chest and shoulders. 
• Hold 15 to 30 seconds and repeat one to three times.
  
  

Muscles targeted: 

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• Pectorals
• Anterior deltoids
• Upper chest tissues

Key benefits: 

Corrects forward shoulder posture, improves upper body extension, and complements rowing and pulling work by maintaining balance across the shoulder girdle.

26. Upper Back Stretch Thoracic Mobility Drill

How to do it: 

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• Clasp hands in front of you and round the upper back while pressing the arms away from the body. 
• Engage the abdominal muscles to support the movement and hold for 15 to 30 seconds, repeating one to three times.
  
  

Muscles targeted: 

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• Thoracic spine
• Rhomboids and upper back muscles.
  
  

Key benefits: Releases tightness between the shoulder blades, improves posture, and increases available movement for overhead and rotational tasks.

27. Biceps Stretch Front Arm Lengthening

How to do it: 

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• Extend your arms to the sides slightly behind your body with your thumbs up. 
• Rotate thumbs down and back until they point behind you to feel the biceps stretch. 
• Hold 15 to 30 seconds and repeat one to three times.
  
  

Muscles targeted: 

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• Biceps brachii
• Brachialis and anterior shoulder tissues.
  
  

Key benefits: 

Balances muscle length after pulling work, reduces anterior arm tightness, and improves elbow and shoulder comfort during pushing and throwing.

28. Shoulder Stretch Across Chest Mobility

How to do it: 

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• Bring the right arm straight across the chest and use the left hand just above the elbow to gently pull the arm toward the chest. 
• Drop the shoulder down if needed to feel the stretch. 
• Hold 15 to 30 seconds and switch sides, repeating one to three times.
  
  

Muscles targeted: 

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• Posterior deltoid
• Rear shoulder
• Upper back tissues
  
  

Key benefits: 

Improves shoulder internal rotation and horizontal adduction, reduces stiffness after overhead work, and helps prevent shoulder impingement when combined with strengthening.

29. Cat Cow Spinal Flexion and Extension Flow

How to do it: 

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• Start on hands and knees with hands under shoulders and knees under hips. 
• On an inhale, lift the chin, chest, and tail for extension. 
• On an exhale, tuck chin and tail while doming the spine for flexion.
• Alternate for 15 to 30 seconds.
  
  

Muscles targeted: 

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• Entire spinal column
• Back extensors
• Abdominals
• Neck muscles
  
  

Key benefits: 

Restores spinal mobility, primes the nervous system for movement, and pairs well with dynamic warm-up and mobility routines.

30. Kneeling Wrist Stretch Wrist and Forearm Mobility

How to do it: 

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• Kneel on hands and knees with fingers pointing forward. 
• Turn one hand to the side so the fingertips point away from the center, and lean the body toward the fingertips to stretch. 
• Hold 15 to 30 seconds, then switch sides. 
• For more intensity, rotate the hand so fingers point toward the same side of the thigh.
  
  

Muscles targeted:

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• Wrist flexors and extensors
• Forearm muscles
• Carpal joint tissues
  
  

Key benefits: Reduces wrist tightness from pressing or desk work, improves wrist extension for weight bearing and push-ups, and prevents discomfort during repetitive tasks.

31. Reclined Hamstring Stretch With Strap Controlled Posterior Chain Stretch

How to do it: 

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• Lie on your back with legs straight and loop a strap around one foot. 
• Hold the strap and raise the leg toward the ceiling while keeping the knee as straight as possible. 
• Hold 30 to 60 seconds, then switch sides.
  
  

Muscles targeted: 

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• Hamstrings
• Calf muscles
• Glute connection

Key benefits: 

Allows precise control of intensity for hamstring flexibility, useful for recovery and improving hip hinge mechanics for lifting and running.

32. Standing Doorway Pectoral Stretch Adjustable Chest Opener

How to do it: 

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• Stand in a staggered stance and place the right arm at shoulder height with the palm and inner arm on the doorframe. 
• Lean forward through the open chest space while keeping the shoulder down. 
• Adjust hand height to target different fibers. 
• Hold 30 to 60 seconds then switch sides.
  
  

Muscles targeted: 

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• Pectoralis major and minor
• Anterior shoulder
• Chest fascia
  
  

Key benefits: 

Opens the chest at multiple angles, relieves rounded shoulder posture, and supports better breathing and overhead mobility when used in a stretching routine.

Related Reading

‍

• Stretches for Weightlifting
• Dynamic Stretches Before Workout
• Stretches Before Bench Press
• Stretching for Runners
• Pre Golf Stretches
• Static Stretches for Football
• Stretching for Bodybuilders
• Golf Shoulder Stretches
• Golf Stretches for Rotation
• Stretches for Gymnastics
• Golf Stretches for Back
• Golf Stretches for Seniors

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Safety Concerns for Daily Stretching

Although stretching has several benefits, you can overdo it. For starters, here’s how stretching works. “Muscles and tendons have a protective reflex at the end of the muscle-tendon range that reflexively contracts the muscle group being stretched to prevent overstretching,” Gondek says. 

By building a stretching routine, you’re essentially “desensitizing” your muscles to the sensation of stretching, according to Gondek. “There is no actual change to the muscle itself, but rather your body senses that it’s comfortable to stretch further as you continue to hold the stretch for a longer period of time,” she explains. 

When you overdo things, you’re overstretching. “Overstretching can occur when you move beyond the muscle and tendon flexibility limits or hold the stretch for too long,” she says. The physical therapist warns against bouncing at the end of your range. “[Bouncing] can place excess strain on the tendon of the muscle and can lead to a muscle strain,” she states. 

To avoid overstretching, move slowly while going in and coming out of your stretches. Also, ease up on a stretch if you come across any painful or sharp sensations. You don’t want to stay in an agonizing position. However, you could feel a dull pull or the release of “stickiness” during your stretches.

What’s the Best Way to Add Stretching to Your Routine?

One of the best aspects of a daily stretching routine is that you don’t have to do it all at once. As Gondek previously mentioned, your routine must be one you’ll stick to. If breaking it up throughout the day makes it more achievable for you, then do it. 

If you’d rather stretch all at once, Gondek suggests stretching at night before bed. “In the evening before bed is a good time to stretch to improve sleep and ease aching muscles and joints,” the physical therapist explains. 

Morning

There’s a high chance that you’re already stretching in the morning and don’t even realize it. From the moment you turn off your alarm, you probably interlace your hands and stretch your arms overhead.

Want more? 

After your initial stretch in bed, sit on the edge of your bed to add “Neck Stretch” and “Side Stretch” from the list above before making your morning beverage. You can even do a “Standing Forward Fold” while you wait for the water to boil for your coffee or tea. 

At Work

Whether you’re at the office or working from home, you can tick a majority of the seated stretches off your list. If your job requires you to stand for most of the time, you can do a series of standing stretches instead. Gondek also mentions that stretching every couple of hours throughout the working day can help with tension in the neck, back, hips, and legs.

Evening

At night, you have a couple of options for finishing your daily stretching routine. You can stretch the areas of your body that you weren’t able to get to earlier in the day. You can do a total body stretch that targets your neck, arms, torso, hips, and legs. 

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

Pliability focuses on mobility training for people who train hard and compete. The app targets flexibility, recovery, pain reduction, and expanded range of motion with programs built for performance-oriented users and athletes. 

Sessions use concrete movement goals, not vague promises, so you get work you can measure and repeat. Want to move better in your sport or lift heavier without compensation patterns getting in the way?

A Massive Library of the Best Stretching Exercises and Mobility Drills

Find an extensive collection of high-quality videos that cover the best stretching exercises for every goal. You will see dynamic stretching for warm-up, static stretching for length, PNF, and active isolated stretching for targeted gains, and mobility drills to restore joint play. 

Practical entries include hamstring stretch variations, hip flexor release, calf mobility progressions, shoulder mobility sequences, and thoracic rotation work. The library also includes foam rolling and self-myofascial release tutorials to pair with a stretching program.

Daily Updated Custom Mobility Programs That Adapt to You

Pliability generates daily mobility routines that change with your needs. Programs adjust for soreness, recent workouts, and injury history so you get the right mix of recovery work and progressive stretching. 

The app balances warm-up movement, skill-oriented mobility, and cool-down stretches to protect joints while improving range of motion. What would a consistent daily mobility habit do for your training numbers and pain levels?

Body Scan and Movement Screening That Finds What Limits You

The body scanning feature captures asymmetries and specific restrictions with a simple movement screen. That scan feeds targeted sessions, so you avoid generic stretching that misses the weak link. 

The assessment flags tight hip flexors, restricted glute mechanics, limited ankle dorsiflexion, or shoulder cuff guardrails and then builds corrective mobility work around those findings. How much time would you save by working only on the restrictions that actually hold you back?

How Pliability Complements Strength Work and Recovery

Use Pliability before heavy lifts as a precise warm-up, after sessions as active recovery, or on rest days as a focused mobility routine. The app helps reduce compensatory movement, lower pain during positional work, and increase usable range of motion for lifts and athletic actions. 

It emphasizes progressive stretching and movement preparation so improvements transfer to sport and gym performance rather than staying isolated to the mat.

Simple Access and a Risk-Free Trial

Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or on the website. The trial gives you full access to the library, daily custom programs, and the body scan so you can test how the mobility assessment and guided stretching integrate with your current routine. 

Which device will you use to start your seven-day trial?

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