Mobility & Stretching exercises
44 exercises for mobility & stretching, each with a demo video, clear steps and coaching tips.
Ankle Circles
Beginner · 3 sets × 10 each direction each ankleBalance on One Foot
Beginner · 3 sets × 30-45 second hold each legBallet Calf Raises Toes In
Beginner · 4 sets × 20 repsBent Over Inner Thigh Stretch with Oblique Twist
Intermediate · 3 sets × 20-30 seconds each sideBodyweight Leg Extension off bench
Beginner · 4 sets × 20 repsCadence Calf Raises
Intermediate · 4 sets × 15-20 repsCat Cow Pose
Beginner · 3 sets × 8-10 repsChest and Lung Stretch
Beginner · 3 sets × 20-40 seconds each sideChest Opener Stretch
Beginner · 3 sets × 20-30sDesk Leg Lift
Beginner · 4 sets × 12-15 repsDesk Squat
Beginner · 4 sets × 12-15 repsDesk Wall Sit with Calf Raise
Advanced · 4 sets × 30sDynamic Tricep Lat and Hamstring Stretch
Beginner · 3 sets × 8 repsKneeling Behind the Back Stretch
Beginner · 3 sets × 20-40 secondsLeg Swings Side-to-Side
Beginner · 3 sets × 10-15 each legModified Crow Pose
Intermediate · 4 sets × 10-20 secondsNeck Circles Warmup Stretch
Beginner · 3 sets × 10 secondsNeck Extension on Incline
Beginner · 2 sets × 8-12 repsNeck Flexion on Incline
Beginner · 2 sets × 8-12 repsNeck Flexion with Rotation on Incline
Beginner · 2 sets × 6-8 each directionNeck Lateral Flexion on Incline
Beginner · 2 sets × 8-10 each sideNeck Rotation and Lateral Flexion on Incline
Beginner · 2 sets × 6-8 each directionOverhead Tricep Stretch
Beginner · 3 sets × 20-40 seconds each armPrayer Stretch
Beginner · 3 sets × 20-30 secondsProne Quad Stretch
Beginner · 3 sets × 20-40 seconds each legProne Scapular Stabilization Chest Stretch
Beginner · 3 sets × 20-40 secondsRenegade Row
Beginner · 4 sets × 12 each armReverse Prayer Stretch
Beginner · 3 sets × 20-30 secondsSeated Forward Fold
Beginner · 3 sets × 20-30sSingle Leg Squat Off Wall
Beginner · 4 sets × 12-15 repsSingle-Arm Braced bent over plank row
Beginner · 4 sets × 12 each armStanding Bicep Stretch
Beginner · 3 sets × 20-40 seconds each armStanding Chest Stretch
Beginner · 3 sets × 20-40 secondsStanding Figure Four
Intermediate · 3 sets × 20-40 seconds each sideStanding Figure Four Stretch
Beginner · 3 sets × 20-30s each sideStanding Forward Bend to upright stretch
Beginner · 3 sets × 20-30sStanding Forward fold to hip flexor stretch
Beginner · 3 sets × 20-30sStanding Hamstring Stretch
Beginner · 3 sets × 20-30s each legStanding Neck Circles Warmup Stretch
Beginner · 1 sets × 20sStanding Neck Rotation with Resistance Band
Beginner · 2 sets × 8-10 each directionStanding Quad Stretch with Wall Support
Beginner · 3 sets × 20-30s each legWrist Flexor Stretch
Beginner · 3 sets × 20-30s each sideWrist Rotations
Beginner · 3 sets × 10 each directionWrist Supination Stretch
Beginner · 3 sets × 20-40 seconds each sideTrain mobility & stretching your way
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Try it free in BmarchaiGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.