Mobility

What opens a joint before effort, or settles it after.

90/90 hip stretch

Bodyweight

The position: Sit on the floor, one leg bent at 90° in front of you, the other bent at 90° out to the side.
The movement: Keep your torso upright and lean gently toward the front leg, without forcing the back knee. Switch sides after the set time.
Breathing: Breathe deeply, exhaling to release the hip.

Cat-cow

Bodyweight

The position: On all fours, hands under your shoulders, knees under your hips, neutral spine.
The movement: Alternate between arching your back while lifting your head (cow) and rounding it while tucking your chin (cat), slow and continuous.
Breathing: Inhale as you arch, exhale as you round.

Downward-facing dog

Bodyweight

The position: Start on all fours, then push your hips up and back to form an inverted V shape.
The movement: Lengthen your spine, press your heels toward the floor without forcing if they don't reach, head relaxed between your arms.
Breathing: Breathe deeply and steadily throughout the hold.

Cobra

Bodyweight

The position: Lie face-down, hands flat under your shoulders, legs extended, feet relaxed.
The movement: Press into your hands to lift your chest, elbows slightly bent, keeping your hips on the floor and shoulders down.
Breathing: Inhale as you lift your chest, breathe calmly while holding.

Resistance band pass-through

Equipment · elastiques

The position: Stand holding a resistance band with both hands in front of your thighs, wide grip.
The movement: Raise your straight arms overhead and continue the pass until the band is behind your back, without bending the elbows or arching your back.
Breathing: Inhale as you raise your arms, exhale as you bring them behind your back.

Cross-body shoulder stretch

Bodyweight

The position: Stand or sit with one arm extended horizontally across your chest.
The movement: Grab the elbow with your other hand and pull the arm toward your chest, shoulder relaxed, without shrugging the stretched side.
Breathing: Breathe calmly, exhaling to gently deepen the stretch.

Lying glute stretch

Bodyweight

The position: Lie on your back, one ankle crossed over the opposite knee, forming a figure four.
The movement: Grab the back of the supporting thigh and pull both legs toward your chest, without forcing the bent knee.
Breathing: Breathe deeply, exhaling to gently deepen the stretch.

Seated hamstring stretch

Bodyweight

The position: Sit on the floor, one leg extended in front of you, the other bent with the foot against your inner thigh.
The movement: Hinge your torso forward from the hips, spine long, until you feel a stretch behind the extended leg. Don't force a rounded back.
Breathing: Breathe deeply, exhaling to sink a little further each time.

Standing hamstring and back stretch

Bodyweight

The position: Standing, feet hip-width apart, knees very slightly bent.
The movement: Fold your torso towards the floor keeping the back long, until you feel the back of your thighs. Do not chase your toes, chase the stretch.
Breathing: Breathe slowly, release a little further on each exhale.

Wall calf stretch

Bodyweight

The position: Stand facing a wall, one leg extended back with the heel on the floor, the other leg bent in front.
The movement: Lean your torso toward the wall keeping the back heel down and the leg straight, until you feel a stretch in the calf.
Breathing: Breathe deeply, exhaling to ease a little further into it.

Wall chest stretch

Bodyweight

The position: Stand next to a wall, forearm pressed against it, elbow at shoulder height.
The movement: Gently rotate your torso away from the wall while keeping the arm fixed, until you feel a stretch across the chest and front shoulder.
Breathing: Breathe deeply, exhaling to ease a little further into it.

Seated quad stretch

Bodyweight

The position: Sit back on your heels or lie on your side, one leg folded underneath you.
The movement: Let your body weight sink back gently to stretch the front of the thigh, stopping well short of sharp knee pain.
Breathing: Breathe slowly, easing a little deeper with each exhale.

Standing quad stretch

Bodyweight

The position: Stand balanced on one leg and grab the opposite ankle behind you.
The movement: Gently pull the heel toward your glute keeping the knees aligned and hips pushed forward, without arching your lower back.
Breathing: Breathe calmly, don't hold your breath while balancing.

Overhead triceps stretch

Bodyweight

The position: Stand with one arm bent, elbow pointed at the ceiling, hand behind your neck.
The movement: Gently push the elbow back and down with your other hand, without arching your back, until you feel a stretch down the back of the arm.
Breathing: Breathe deeply, exhaling to ease a little further into it.

Seated neck side stretch

Bodyweight

The position: Sit tall with one hand resting on top of your head, the other arm relaxed at your side.
The movement: Gently tilt your head to the side with your hand, without pulling hard, the opposite shoulder staying down and relaxed.
Breathing: Breathe calmly, exhaling to ease a little more tension from the neck.

Kneeling hip flexor stretch

Bodyweight

The position: One knee on the floor, the other leg bent in front at 90°, torso upright.
The movement: Push your hips forward while keeping the torso vertical, without over-arching the lower back, until you feel a stretch in the back hip.
Breathing: Breathe deeply, exhaling to gently deepen the stretch.

Pigeon pose

Bodyweight

The position: One leg bent in front of you, shin close to horizontal, the other leg extended straight behind.
The movement: Let your torso fold forward if your range allows it, hips staying square, without forcing the front knee.
Breathing: Breathe slowly and deeply, exhaling to release the hip.

Child's pose

Bodyweight

The position: Kneel and sit back on your heels, arms stretched out in front on the floor, forehead resting down.
The movement: Let your torso sink between your thighs, without forcing the knees or shoulders. Stay still and relaxed.
Breathing: Breathe deeply into your lower back, exhaling slowly to release tension.

Scorpion stretch

Bodyweight

The position: Lie face-down, arms out to the sides, legs extended.
The movement: Lift one leg and rotate it toward the opposite arm, aiming to touch the floor if your range allows, shoulders staying down.
Breathing: Breathe calmly, exhaling as you bring the leg toward the floor.

World's greatest stretch

Bodyweight

The position: Step into a deep lunge, hands on the floor on either side of your front foot.
The movement: Rotate your torso and reach one arm toward the ceiling, opening the chest, eyes following the hand, then return and alternate.
Breathing: Inhale as you open up, exhale as you return to center.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.