Self-Massage & Recovery
PNF Stretching with Partner
PNF stretching uses the contract-relax reflex with a partner to achieve faster flexibility gains than static stretching.
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Stretching
Articles tagged "Stretching"
22 articles
Static Stretches — Lower Body
Adductor Stretch (Lateral Lunge)
The lateral lunge stretches the adductors and gracilis in a functional standing position, developing flexibility for lateral movements.
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Static Stretches — Lower Body
Adductor Stretch (Butterfly)
The butterfly pose stretches the adductors and opens the hips, improving groin and pelvic mobility.
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Static Stretches — Lower Body
Glute Stretch (Pigeon Pose)
The pigeon pose deeply stretches the gluteus maximus and piriformis, releasing hip tension and relieving sciatic pain.
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Static Stretches — Lower Body
Hip Flexor Stretch (Psoas)
Low lunge psoas stretch to release the hip flexor shortened by prolonged sitting.
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Static Stretches — Lower Body
Standing Hamstring Stretch (Elevated Foot)
The elevated foot hamstring stretch lengthens the posterior thigh chain, improving hip flexion and preventing lower back pain.
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Static Stretches — Lower Body
Seated Hamstring Stretch (Floor)
Seated floor hamstring stretch to lengthen the posterior chain with optimal back control.
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Static Stretches — Lower Body
Calf Stretch (Wall)
Wall calf stretch targeting the gastrocnemius to lengthen the calf and prevent Achilles tendon injuries.
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Static Stretches — Lower Body
Piriformis Stretch (Seated Figure-4)
Figure-4 piriformis stretch to relieve sciatic nerve compression and deep buttock pain.
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Static Stretches — Lower Body
Standing Quadriceps Stretch
The standing quadriceps stretch lengthens the rectus femoris and vastus muscles, releasing the front of the thigh and improving knee mobility.
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Static Stretches — Lower Body
Soleus Stretch
Soleus stretch with bent knee targeting the deep calf layer to improve ankle dorsiflexion.
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Static Stretches — Lower Body
IT Band / TFL Stretch
IT band and TFL stretch to relieve iliotibial band syndrome and lateral knee pain.
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Static Stretches — Upper Body
Forearm Extensor Stretch
The wrist extensor stretch relieves pain on the outer forearm and helps prevent tennis elbow (lateral epicondylitis).
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Static Stretches — Upper Body
Forearm Flexor Stretch
The wrist flexor stretch relieves forearm tension from keyboard work and gripping, and helps prevent carpal tunnel syndrome.
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Static Stretches — Upper Body
Biceps Stretch (Wall)
The wall biceps stretch lengthens the biceps brachii and forearm flexors, relieving tension from repetitive flexion movements.
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Static Stretches — Upper Body
Posterior Deltoid Stretch (Cross-body Stretch)
The cross-body stretch targets the posterior deltoid and infraspinatus, releasing tension at the back of the shoulder common in desk workers.
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Static Stretches — Upper Body
Lat Stretch (Extended Child's Pose)
The extended child's pose stretches the latissimus dorsi and teres major in a resting position, providing spinal decompression and deep muscle release.
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Static Stretches — Upper Body
Lateral Stretch (Side Stretch)
The lateral stretch opens the ribs, lengthens the obliques and latissimus dorsi, and improves breathing capacity by releasing the intercostal muscles.
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