20 Best Stretches for Gymnastics to Enhance Balance and Control

Tight hips, stiff shoulders, and wobbling balance can turn a clean routine into a struggle most gymnasts know well. What if you had a clear set of stretches for gymnastics that focus on splits, backbends, shoulder flexibility, hip openers, and both dynamic and static work to free your movement? The best stretching exercises for gymnasts target these exact areas, helping you build strength, improve mobility, and prevent injury. This article outlines practical stretching routines and strategies to help you master gymnastics skills with greater ease and confidence by improving flexibility, balance, and body control through effective stretching.
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To build that mobility, Pliability’s mobility app offers guided routines, progress tracking, and simple video cues so you can weave a range of motion work, muscle activation, and injury prevention into every practice and watch your technique improve.

Why Stretching Matters in Gymnastics

Gymnastics requires the body to move through extreme positions while generating power and maintaining balance. Athletes need flexibility for deep splits and backbends, strength to push through vaults and bars, balance to stay on beam, and a wide range of motion to link complex skills. Stretching supports these demands by reducing stiffness before a session and by building muscle length and joint mobility over time.

Short-Term vs. Long-Term Benefits

In the short term, a proper warm-up and dynamic stretching help wake up muscles and improve tissue elasticity, thereby reducing the chance of strain. Long-term, consistent flexibility training and mobility work increase passive and active range of motion, help maintain joint health, and extend an athlete’s career by keeping tissues resilient and responsive for training.

Key Muscles Every Gymnast Must Train

• Upper torso: Deltoids, pectorals, rhomboids, latissimus dorsi. These muscles contribute to shoulder stability during exercises such as bar, ring, and vault landings.  
• Core: Rectus abdominus and spinal erectors. Core strength links the upper and lower body, controls rotations, and stabilizes movements such as handstands and tumbling.  
• Hips: Gluteus maximus, hip flexors, adductors, and abductors. These control jumps, split positions, and hip extension in tumbling.  
• Legs: Quadriceps, hamstrings, calf muscles. They produce takeoff power, control landings, and provide a stable base for beam work.  
• Arms and forearms: Biceps, triceps, flexor and extensor muscles of the forearm. These support static holds, swings, and bar transitions. 
  

Train strength and flexibility together so muscles can produce force through a full range of motion and maintain form under fatigue.

How Stretching Prevents Injury and Boosts Performance

Targeted stretches reduce the risk of muscle strains and ligament overload by improving tissue extensibility and joint mobility. Greater hip and hamstring flexibility makes splits and long tumbling lines safer and cleaner. Shoulder mobility and thoracic extension reduce compensatory movements that cause overuse in the wrist and lower back.

Improved Body Awareness and Recovery

Stretching also improves proprioception and control, which helps athletes place their feet and hands more accurately in skills. Finally, post-training stretching and mobility work speed recovery by improving blood flow and reducing delayed onset muscle soreness after heavy sessions.

Dynamic Stretching: Wake Up the Body Before Practice

Dynamic stretching uses controlled movement to increase heart rate, raise muscle temperature, and activate neuromuscular pathways. Examples and execution:  

• Leg swings: 10 to 15 forward and side swings per leg to loosen hip flexors and hamstrings.
• Arm circles and shoulder pass-throughs with a band: 10 to 20 reps to prime the rotator cuff and scapula.
• Walking lunges with a twist: 8 to 12 steps per side to engage hips, glutes, and obliques. 
• High kicks or straight leg marching: 8 to 12 per side to prepare hamstrings for tumbling.  

Maintain a controlled tempo, use a full but comfortable range of motion, and gradually layer complexity toward event-specific movements, such as run-up mechanics or bar swings.

Static Stretching: Build Long-Term Flexibility After Practice

Static stretches held for 20 to 30 seconds increase muscle length and tissue tolerance when the body is warm. Key stretches for gymnasts: 

• Right split, left split, and center split progressions for hip openers and split training.
• Bridge hold and backbend mobility work for spinal extension and bridge strength. 
• Pike stretch for hamstrings and lower back to improve toe point and shape.
• Butterfly stretch for hip adductors to improve leg control on beam and floor.  

Breathe slowly into each hold and avoid bouncing. Perform static work during the cool down or in separate flexibility sessions to avoid reducing power output before explosive practice.

PNF Stretching: Fast Track to Deeper Range of Motion

Proprioceptive neuromuscular facilitation combines active contraction and passive stretch to increase both passive and active range of motion. Standard protocols:

• Contract Relax: Move into a comfortable stretch, gently contract the stretched muscle against resistance for 5 to 10 seconds, then relax and allow a deeper stretch for 20 to 30 seconds.
• Hold Relax: Apply an isometric hold at the end range with partner resistance, then relax and push slightly further into the stretch.
• Partner-assisted stretches: Use a partner to stabilize and provide controlled resistance during the contraction phase.  

PNF produces faster flexibility gains than static stretching alone, but use it under supervision and avoid intense PNF immediately before max effort skills. Program PNF for 2 to 3 times per week in targeted areas like hamstrings, hips, and shoulders.

Foam Rolling and Mobility Drills: Release and Mobilize Tight Areas

Self-myofascial release and mobility drills prepare soft tissue and joints for training. Use a foam roller or lacrosse ball on:

• Hip flexors
• Calves
• Hamstrings
• Thoracic spine

Mobility Drills for Gymnasts

Mobility drills to add: thoracic rotations on a foam roller, ankle mobility with dorsiflexion drills for safer landings, wrist extension and flexion mobility for bars and handstands, and shoulder dislocates with a band for overhead range of motion. Include mobility drills in the warm-up to improve ROM and again in the cool-down to speed recovery and reduce stiffness.

Programming Stretches Into a Gymnastics Routine

Design a routine that blends dynamic warm-up, skill practice, and post-training flexibility. Sample structure for a practice day:

• Dynamic warm-up and mobility drills, lasting 10 to 15 minutes, prepare joints and raise core temperature.
• Skill blocks and strength work. Do not perform deep static stretches before max power efforts.
• Post-training static stretches 15 to 20 minutes, including split training and backbend holds. Add PNF 2 to 3 times per week after practice or in a separate session.  

Weekly Layout

Two to three focused flexibility sessions that include static and PNF, three to five short daily mobility sessions, and regular foam rolling for tissue quality. Track stretch progression by measuring range of motion and by testing active flexibility under load.

Safety, Progress, and Common Pitfalls

Differentiate pain from the stretch sensation and stop if sharp pain appears. Avoid aggressive static stretching before explosive work because it can temporarily reduce maximal force. Maintain muscle balance by pairing flexibility exercises with strength training to preserve joint stability, particularly around the shoulders, hips, and knees.

Progress Slowly

Add range only when control and alignment remain correct, and use partner-assisted stretches carefully, providing clear cues. Use mobility drills and proprioception exercises to maintain joint health and reduce overuse injuries in high-volume training.

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20 Best Stretches for Gymnastics to Enhance Balance and Control

1. Seated Forward Bend: Hamstring and Lower Back Lengthener

How to perform:

• Sit with legs straight in front of you. Make your spine long. 
• Hinge from the hips and slowly fold your torso toward your thighs. 
• Keep your back straight as you go, only as far as a steady stretch, not to the point of pain.
• Flex your feet to increase intensity. Hold for five deep breaths.
  

Targets:

• Hamstrings
• Lower back
• Calves

2. Head to Knee: One Leg Hamstring and Hip Release

How to perform:

• Sit with both legs extended.
• Bend your right knee and press the sole of your foot into your left inner thigh.
• Reach your right hand to the outside edge of your left foot and stack your torso over the left leg.
• If you cannot reach the foot, go as far as you can and rest your chest on the thigh.
• Relax your shoulders and breathe for five breaths, then switch to the other side.
  

Targets:

• Hamstrings
• Lower back
• Inner hip

3. Standing Stretch: Quick Hamstring Opener You Can Do Anywhere

How to perform:

• Prop your left heel on a surface slightly below hip height.
• Flex the left foot. Hinge forward from your hips toward the flexed foot until you feel a solid stretch.
• Hold for 30 seconds and switch legs.
  

Targets:

• Hamstrings
• Glutes
• Lower back

4. Reclined Stretch: Supine Hamstring and Calf Mobilizer

How to perform:

• Lie on your back and lift your left leg toward the ceiling, keeping the pelvis flat. 
• Hold the lower thigh and pull the leg toward your head while flexing the foot. 
• Use a strap or towel around the ball of the foot to deepen the stretch.
• Hold for 30 seconds, then switch to the other side.
  

Targets:

• Hamstrings
• Calves
• Gluteal muscles

5. Lifted Head to Knee: Kneeling Hamstring Fold

How to perform:

• Kneel and extend your right leg forward, keeping it straight.
• Fold forward over the extended leg with a long spine and breathe for five deep breaths.
• Return and repeat on the other side.
  

Targets:

• Hamstrings
• Back of the knee
• Lower back

6. Runners Lunge: Hip Flexor Lengthener with a Lunge Base

How to perform:

• Step the right foot forward into a lunge stance.
• Place hands just above the front knee for support.
• Reach through the left heel and press the hips forward to lengthen the front of the left hip.
• Hold 20 to 30 seconds. Switch sides.
  

Targets:

• Hip flexors
• Quads
• Groin

7. Kneeling Stretch: Quad and Hip Flexor with a Toe Reach

How to perform:

• From a high lunge with the right foot forward, drop your left knee to the ground.
• Stabilize your position, then reach back with your left hand and grab the left toes.
• Keep the torso upright and hold for 30 seconds.
• Release, return to high lunge, then switch sides.
  

Targets:

• Quadriceps
• Hip flexors
• Front hip capsule

8. Butterfly: Inner Thigh Opener for Middle Splits Prep

How to perform: 

• Sit, bend both knees, bring the soles of your feet together, and spread your feet. 
• Use your hands to press the knees down toward the floor while lengthening your spine and engaging the core. 
• Breathe for five breaths. 
• For more depth, fold forward with a straight back and hold another five breaths.
  

Targets: 

• Adductors
• Inner thighs
• Groin

9. One-Legged Seated Straddle: Focused Straddle Fold for Each Hamstring

How to perform: 

• Sit in a wide straddle. 
• Turn toward the right leg and fold over the thigh, breathing for five deep breaths. 
• Lift the torso, then fold toward the left leg for five breaths. 
• Keep the feet flexed to intensify the stretch.
  

Targets: 

• Hamstrings
• Inner thighs
• Hips

10. Seated Straddle With Middle Reach: Middle Split Progression and Hamstring Stretch

How to perform: 

• Sit with legs about three to four feet apart. 
• Shift your pelvis by moving the flesh of each butt cheek back so the sit bones ground evenly. 
• Sit tall, draw the belly and ribs in, then hinge forward from the waist, sliding your hands down your legs or onto the floor in front. 
• Go only as far as a steady stretch allows and hold for five breaths.
  

Targets: 

• Hamstrings
• Inner thighs
• Pelvis mobility

11. Straddle Stretch at the Wall: Passive Middle Split for Sustained Hip Opening

How to perform: 

• Lie on your back with your butt against the wall. 
• Lift your legs so that your heels rest on the wall. 
• Separate the feet and slide the legs down the wall into a straddle position. 
• Hold for two to three minutes or longer as comfortable. 
• To exit, slide the legs together, pull knees to chest, and roll to one side.
  

Targets: 

• Inner thighs
• Hip abductors, pelvic opening.

12. Pigeon: Deep External Rotation and Glute Release Before Leg Splits

How to perform: 

• From a seated position, bring the right knee forward and extend the left leg behind you. 
• Position the right heel near the left hip or farther forward, depending on comfort. 
• Keep the left hip squared to the mat and avoid allowing it to open toward the ceiling. 
• Rest the hands on the right thigh or walk them forward and rest the torso over the front leg. 
• Breathe into tight spots for at least five breaths. Repeat on the other side.
  

Targets: 

• Gluteals
• Piriformis
• Hip external rotators

13. Hollow Body Hold: Core Stability and Midline Control for Body Tension

How to perform: 

• Lie on your back with legs straight and arms extended overhead. 
• Engage the core and lift the shoulders and legs off the ground to form a hollow crescent shape. 
• Keep limbs straight as you can. Hold for up to 30 seconds. 
• If stable, practice slow rocking while maintaining controlled tension. 
• Stop if shaking compromises form.
  

Targets:

• Rectus abdominis
• Transverse abdominis
• Hip flexors
• Shoulder stabilizers

14. High Leg Hamstring Stretch: Elevated Hamstring Opener for Splits and Leaps

How to perform:

• Stand facing a stable surface near hip height.
• Place one foot flat on the surface, keeping the leg elevated.
• Keep both hips square and stand tall on the supporting leg.
• Hinge forward from the hips toward the raised knee without moving either foot.
• Press your hips down if you can, while keeping your spine long. Hold, then switch legs.
  

Targets:

• Hamstrings
• Glutes
• Hip mobility

15. Bridge or Backbend: Spine Mobility and Chest Opening for Back Flexibility

How to perform:

• For a bridge, lie on your back, bend your knees, place your feet flat, and your palms beside your head. 
• Press through hands and feet to lift hips and chest, forming an arch. 
• For a backbend, start standing, bend backward, and place your hands on the floor while keeping your feet planted. 
• Move slowly and control entry and exit.
  

Targets:

• Spine extensors
• Chest
• Shoulders
• Hip flexors

16. Downward Shoulder Pull: Scapular Depression and Shoulder Lengthener

How to perform:

• Stand facing a table or beam at a height of your forearm.
• Place your forearms on the surface with your elbows crossed, allowing you to hold your opposite elbows.
• Lean forward from the hips and press your shoulders down and away from your ears until they are level with or below your elbows. Then, lift your shoulders up by arching your upper back and repeat a few controlled cycles.
  

Targets:

• Deltoids
• Scapular stabilizers
• Upper back

17. Backward Hand Clasp: Shoulder Extension and Thoracic Mobility Drill

How to perform:

• Stand feet shoulder-width apart. 
• Reach both arms behind your back and clasp your hands. 
• Pull the shoulders forward, then drag them back to the whole shoulder opening.
• Hinge at the waist and point the clasped hands up toward the ceiling while the head drops. 
• Shift the clasped hands gently from side to side and repeat the forward-back shoulder movements.
  

Targets:

• Shoulders
• Chest
• Thoracic spine

18. Doorway Arm Stretches: Chest and Anterior Shoulder Opener at the Door Frame

How to perform: 

• Stand in a doorway or by a wall corner. 
• Place one forearm flat against the corner with the hand pointing up. 
• Gently press your body forward through the doorway while your forearm resists, creating a stretch across the front of the shoulder and chest. 
• Move slowly and switch arms after several seconds.
  

Targets: 

• Pectoralis major and minor
• Anterior deltoid
• Shoulder capsule

19. Pike Stretch: Spinal Roll and Hamstring Linker for Forward Range of Motion

How to perform: 

• Stand with feet together. 
• Slowly roll the spine as you reach your hands down toward your feet. 
• If you cannot touch the feet, go as far as you can while keeping a controlled roll. 
• If you can reach your feet comfortably, extend your hands forward along the floor, allowing your spine to roll through each segment. 
• Repeat the roll down and up for several controlled repetitions.
  

Targets: 

• Hamstrings
• Spinal erectors
• Gluteals

20. Heel Drop: Calf and Achilles Tendon Stretch From an Elevated Edge

How to perform: 

• Stand on the edge of a beam or a low raised surface so the heel of one foot hangs off the edge. 
• Press the hanging heel down while keeping weight on the front part of the foot. 
• Hold briefly, then lift the heel back up. 
• Repeat this a few times, then switch feet.
  

Targets: 

• Gastrocnemius
• Soleus
• Achilles tendon
• Ankle mobility

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When, How, and Why Should You Do Stretches for Gymnastics?

When to Stretch: Warm-ups, Cool-downs, and Daily Flexibility Work

Start every session with a dynamic warm-up that raises body temperature, increases heart rate, and primes the exact muscles and joints you will use. 

For gymnastics, this means 8 to 15 minutes of movement-based drills, including: 

• Jogging or jump rope
• Hip openers
• Leg swings from front to side
• Walking lunges with a twist
• Shoulder pass-throughs with a band
• Active straight-leg raises
• Progressions for handstands or cartwheels

Keep movements controlled and sport-specific so that your nervous system and muscles are prepared for the skills.

Pre-Workout Dynamic Warm-Up

Avoid long static holds before maximal strength or power work, as static stretching can blunt explosive performance if held for an extended period at a cold temperature. Instead, use short active mobility drills and neuromuscular activation before vaults, tumbling passes, or a competition run.

Effective Cool Down and Recovery for Gymnasts

Conclude each session with a cool-down that incorporates slower movements and static stretching. 

• First, lower your intensity for a few minutes so that your heart rate and breathing can return to normal. 
• Then hold targeted static stretches for the major areas used in gymnastics, including: 
  
  • The shoulders
  • Thoracic spine
  • Hamstrings
  • Hip flexors
  • Quadriceps
  • Calves
  • The back
• Hold each stretch calmly for the recommended time and gently rub or massage sore spots if needed. 
• Conclude with rehydration and a small snack containing protein and carbohydrates to initiate tissue repair.

Building Flexibility and Mobility Safely

Add a regular conditioning routine focused on flexibility and joint mobility on training days or separate sessions. Schedule focused flexibility sessions for splits, backbridge, and shoulder range of motion, two to five times per week, depending on your level. 

Active flexibility drills and progressive loaded stretching should be incorporated into the plan to enhance flexibility without compromising strength or control.

How to Stretch Safely and Effectively: Technique, Breathing, Duration, and Frequency

Technique matters more than how deep you push. Warm tissues before deep stretching. 

• Position joints in safe alignment: keep your knees tracking over your toes, maintain a neutral spine when appropriate, keep your shoulders stable, and control your scapula. 
• Use slow controlled movement; avoid bouncing, jerking, or forcing a joint beyond its usual range. 
• Ask a coach or therapist for feedback on alignment if a stretch feels sloppy.
  

Breathe with the movement. Inhale to prepare and lengthen, exhale while relaxing into the stretch. Calm, steady breathing reduces guarding and helps the nervous system accept a greater range. Resist the urge to hold your breath during a stretch.

Duration Guidance

• Dynamic warm-up drills: 30 seconds to 90 seconds per drill or 8 to 15 reps. Progress intensity as you warm.  
• Post-training static stretches: 30 to 60 seconds per muscle group for general recovery, 2 to 3 sets when working targeted flexibility, such as middle splits or oversplits. Increase hold times gradually over several weeks if you need significant gains.  
• PNF methods: Use contract-relax cycles of 5 to 10 seconds of contraction followed by 15 to 30 seconds of deeper release, repeated 2 to 4 times. Use a partner or strap safely.

Frequency Guidance

• General maintenance: Daily brief mobility and light stretching help maintain a usable range of motion for practice.  
• Targeted flexibility training: At least 3 times per week, ideally 4 to 6 sessions for notable improvement.  
• Recovery days: Gentle mobility and foam rolling are appropriate and help circulation.
  

Control pain signals. Expect discomfort when progressing flexibility, but stop if you feel sharp pain, joint clicking that is new, or numbness. Protect injured tissue and consult a medical professional before aggressive stretching for sprains or dislocations.

Types and Progressions

• Active flexibility: Hold your limb in position using muscle strength rather than passive support. This builds control through a new range of options.  
• Passive stretching: Use straps, walls, or a partner to hold a position while you relax the target muscle. Use this after training on warm tissues.  
• PNF: short active contractions followed by deeper passive stretches for moderate short-term gains.  
• Myofascial work: Foam rolling or soft tissue massage before or after training can reduce tight spots and improve ease of movement.

Sample Sequences You Can Use Today

• Pre-training dynamic warm-up: 5 minutes of light cardio, 2 minutes of shoulder rotations and band pass-throughs, 2 minutes of hip circles and leg swings, 1 minute of active splits work or lunge pulses, followed by sport-specific drills for 2 to 4 minutes.  
• Post-training cool-down: 3 to 5 minutes of light jogging or walking, followed by 6 to 10 static holds of 30 to 60 seconds each for the shoulders, hamstrings, hip flexors, and spine. Gentle self-massage is then performed, followed by a water break and a recovery snack.

Why This Matters: Performance, Recovery, and Injury Prevention

Warm-ups help get blood and oxygen to working muscles and activate the nervous system, allowing you to perform skills cleanly from the first rep. When muscles are warm, they generate force more efficiently and respond faster. 

That means you waste less practice time getting up to speed, and you reduce compensations that stress other joints.

Why Joint Mobility Protects Performance and Prevents Injury

Joint mobility reduces the chance of sprains, strains, and dislocations by allowing the joint to move through its required positions without forcing soft tissue to absorb excessive load. 

Improved range of motion will enable you to achieve positions with control rather than relying on: 

• Brute force
• Which reduces wear on cartilage
• Ligaments
• Tendons

Post-Practice Stretching for Recovery and Circulation

Stretching after practice helps clear metabolic waste and limits blood pooling. During intense effort, your muscles use oxygen and create waste. Stopping suddenly can trap that waste and slow recovery. 

A gradual cool-down with mild movement helps maintain circulation, allowing lactic acid and other metabolites to leave the tissue. That eases swelling from microtears and reduces delayed-onset muscle soreness.

Flexibility for Resilience and Injury Prevention

Consistent flexibility work supports long-term resilience. Regular stretching and mobility training help repair micro damage by supplying nutrients and oxygen to the tissue while you are not creating new damage. 

Active flexibility develops the strength to control extended ranges, allowing you to rely less on passive length alone. This reduces the risk of pulling a muscle when you push yourself to acquire a new skill.

Targeted Flexibility and When to Seek Guidance

Ask yourself: Which muscles limit your skills right now? Target those with a measured plan. Track hold times, sets, and frequency, and adjust based on pain-free progress. 

Use a coach or clinician when you experience persistent joint pain, repeated sprains, or a history of dislocations so that you can pair flexibility work with the proper conditioning and prehabilitation.

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

Pliability treats yoga like performance work. The cueing focuses on joint mobility, active flexibility, and strength through range, rather than relying solely on passive stretching. Programs focus on: 

• Splits
• Pike
• Straddle
• Backbends
• Bridges
• Shoulder mobility
• Wrist conditioning 

It allows athletes to build a usable range of motion. 

How does that change your practice? You spend time on active holds, eccentric loading, and controlled mobility drills that transfer to tumbling, handstands, and strength moves.

A High Quality Video Library Focused on Practical Stretching

The app features a comprehensive collection of guided sessions, including dynamic warm-ups, static holds for the hamstrings and hip flexors, PNF protocols for the adductors, and mobility circuits for the shoulders and thoracic spine. 

Videos show technique for pike stretches, pancake progressions, bridges, and assisted splits. Coaches demonstrate regressions and progressions to help users apply correct form and protect their wrists, knees, and lower back during backbends and leg lifts.

Daily Custom Mobility Programs That Actually Adapt

Pliability updates plans every day based on progress and feedback. The programs blend active flexibility, passive lengthening, and joint-specific drills. That means you can target specific exercises for hamstrings, adductors, hip external rotation, and scapular control without wasting time on irrelevant routines. 

Expect sessions that integrate warm-ups, mobility drills, strength-through-range sets, and recovery modalities to achieve sustained gains in range of motion.

Body Scan to Pinpoint Where You Lose Range of Motion

The body-scanning feature maps asymmetries, tight spots, and compensations in shoulders, hips, and spine. The scan feeds the program engine, so you receive corrective exercises for: 

• Weak glutes
• Restricted hip flexors
• Dominant quads
• Limited thoracic rotation

The result is a plan designed to alleviate pain from overuse and to clear movement barriers that hinder progress in: 

• Bridges
• Splits
• Split leaps

How This Improves Flexibility, Recovery, and Pain Management

Pliability combines mobility work with recovery tools such as: 

• Foam rolling
• Myofascial release
• Targeted isometric holds

That approach reduces soft tissue restrictions and speeds recovery between sessions. It also strengthens supporting muscles, improving proprioception and neuromuscular control, so the increased range of motion stays usable in dynamic skills like roundoffs and aerials.

Using Pliability to Support Gymnastics Stretching Routines

Where do you start if you want to improve a needle scale or a straddle press? 

Follow a phased approach: 

• Assess mobility
• Load active flexibility
• Increase passive length with controlled PNF
• Then reinforce with strength-through-range exercises

Pliability sequences combine dynamic hip openers, hamstring active stretches, split progressions, thoracic extensions, and shoulder YTWL patterns to support skill work on: 

• Beam
• Floor
• Bars

Tools and Techniques Included: From PNF to Active Isometrics

Instruction covers active isolated stretching, contract-relax PNF, eccentric loading, and isometric holds that train tissue tolerance. The app also features joint mobility drills for wrists, ankles, and hips, as well as corrective core exercises to support arches and pelvic alignment. Resistance bands, blocks, and partner-assisted variations are featured in video cues, allowing you to scale progressions safely.

How to Integrate Pliability with Strength and Conditioning

Use short mobility blocks before skill practice to prime the range of motion and after training to assist recovery. Pair active flexibility sessions with strength sets that challenge the same ranges so the body learns to control new motion. 

Athletes following periodized plans can slot daily mobility from Pliability into warm-ups, cooldowns, or recovery days without disrupting load management.

Where to Try It and What You Get Free

Sign up to try seven days free and access routines for splits, backbends, shoulder mobility, and recovery on iPhone, iPad, Android, or on the web. 

The trial provides full access to the video library, custom daily programs, and the body-scan tool, allowing you to evaluate how targeted mobility work enhances your training capacity.

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