Beginner
None
Standing Hip Flexor Stretch
The standing hip flexor stretch is a simple, no-equipment movement that targets the muscles at the front of your hip and thigh.
A flexibility & mobility movement atlas
Move with more range and ease.
Thirty practical, evergreen movement guides — stretches and mobility exercises organized by body region, for everyday people.
01Hips & Legs
Beginner
Mat
Seated Hamstring Stretch
The seated hamstring stretch is a gentle, accessible movement that targets the back of your thigh, your lower back, and your calves.
Beginner
Mat
Figure-Four Glute Stretch
The figure-four glute stretch is a gentle, accessible movement that targets the muscles of your hips and buttocks.
Beginner
Wall
Wall Calf Stretch
The wall calf stretch is a simple, accessible movement that targets the muscles at the back of your lower leg.
Beginner
Mat
Butterfly Groin Stretch
The butterfly groin stretch is a simple seated movement that opens the hips and lengthens the inner thighs.
Intermediate
Mat
Reclined Pigeon Stretch
The reclined pigeon stretch is a gentle, floor-based movement that targets the glutes, hip rotators, and lower back.
02Spine & Back
Beginner
Mat
Cat-Cow Spine Flow
Cat-Cow Spine Flow is a gentle, rhythmic movement that takes your spine through two simple shapes: a rounded, lifted-back position often called Cat, and a dipped, open-chest position often called Cow.
Beginner
Mat
Child's Pose
Child's Pose, known in some traditions as Balasana, is a gentle resting posture that many people use to settle the body and mind.
Beginner
Mat
Seated Spinal Twist
The seated spinal twist is a gentle, accessible movement that introduces rotation into your spine while you are supported by the floor.
Beginner
Mat
Sphinx Pose
Sphinx Pose, known in Chinese as 狮身人面式, is a gentle backbend that opens the chest and lengthens the spine.
Beginner
Mat
Gentle Cobra Stretch
The gentle cobra stretch is a simple, low-intensity backbend performed on the floor.
Intermediate
Mat
Thread the Needle
Thread the Needle is a gentle, floor-based movement that combines a spinal twist with a shoulder stretch.
03Shoulders & Upper Body
Beginner
Wall
Doorway Chest Stretch
The doorway chest stretch is a simple, accessible movement that uses a wall or doorframe to create a gentle opening across the front of your chest and shoulders.
Beginner
None
Shoulder Rolls
Shoulder rolls are a simple, gentle movement that can be done almost anywhere, anytime.
Beginner
None
Cross-Body Shoulder Stretch
The cross-body shoulder stretch is one of the simplest ways to open up the back of your shoulder and the upper part of your back.
Intermediate
Wall
Wall Angels
Wall angels are a gentle, controlled movement that helps you coordinate your shoulders, upper back, and chest while standing or sitting against a wall.
Beginner
None
Overhead Triceps Stretch
The overhead triceps stretch is a simple, no-equipment mobility exercise that targets the back of your upper arm, your shoulders, and your lats.
Beginner
None
Wrist Flexor Stretch
The wrist flexor stretch is a simple, seated or standing movement that gently lengthens the muscles on the underside of your forearm, the ones that run from your inner elbow down through your wrist and into your palm and fingers.
04Neck & Posture
Beginner
None
Gentle Neck Side Stretch
The gentle neck side stretch is a simple, no-equipment movement that targets the sides of your neck and the upper trapezius muscles, which often hold tension from daily activities like sitting at a desk, looking at a phone, or carrying bags.
Beginner
None
Chin Tucks
The chin tuck is a gentle, low-risk movement that helps you find a more balanced head position over your shoulders.
Beginner
None
Neck Rotation
Neck rotation is a simple, gentle movement that turns your head from side to side.
Beginner
None
Upper Trapezius Stretch
The upper trapezius stretch is a simple, gentle movement that targets the muscles along the top of your shoulders and the sides of your neck.
Beginner
Mat
Lying Chest Opener
The lying chest opener is a gentle, floor-based stretch that helps counteract the forward pull of daily life.
Beginner
Wall
Wall Posture Reset
The wall posture reset is a simple standing drill that uses a plain wall as a gentle reference point for your whole body.
05Full Body & Flows
Intermediate
Mat
Downward-Facing Dog
Downward-Facing Dog, known in Chinese as 下犬式, is a foundational full-body stretch that appears in many movement practices.
Intermediate
Mat
World's Greatest Stretch
The World's Greatest Stretch is a multi-part movement that combines a lunge, a twist, and a reach to open up several areas of the body at once.
Beginner
None
Standing Forward Fold
The standing forward fold is a foundational movement that appears in many movement practices, from yoga to general fitness.
Beginner
Mat
Low Lunge
The low lunge is a foundational stretching and mobility movement that appears in many yoga and fitness routines.
Intermediate
None
Inchworm Walkout
The inchworm walkout is a full-body movement that combines a forward fold, a plank, and a walk back to standing.
Beginner
Mat
Full Body Morning Stretch
The full body morning stretch is a gentle, flowing sequence designed to wake up your entire body after a night of rest.