Wellness, Stretching & Mobility

Complete collection of 60 stretching, joint mobility, foam rolling, breathing and recovery exercises. Each exercise is detailed with step-by-step instructions, targeted anatomy and safety tips for optimal practice.

59 Articles

Hot Bath / Sauna

RelaxationWellnessRecovery

Hot Bath / Sauna

Hot baths and sauna promote deep muscle relaxation, blood circulation and detoxification through sweating.

Published on February 25, 2026Read more

Adductor Stretch (Lateral Lunge)

FlexibilityLower BodyStretching

Adductor Stretch (Lateral Lunge)

The lateral lunge stretches the adductors and gracilis in a functional standing position, developing flexibility for lateral movements.

Published on February 25, 2026Read more

CARs — Controlled Articular Rotations (Hip)

MobilityHips

CARs — Controlled Articular Rotations (Hip)

Hip CARs explore the maximum range of the hip joint in controlled rotation to maintain joint health.

Published on February 25, 2026Read more

Wall Slide (Wall Angel)

PostureShouldersUpper Body

Wall Slide (Wall Angel)

The wall slide improves scapular mobility and corrects shoulder posture by maintaining wall contact.

Published on February 25, 2026Read more

90/90 Hip Stretch

FlexibilityMobilityHips

90/90 Hip Stretch

The 90/90 stretches the internal and external hip rotators simultaneously, developing complete and balanced hip mobility.

Published on February 25, 2026Read more

Standing Hamstring Stretch (Elevated Foot)

BeginnerFlexibilityLower Body

Standing Hamstring Stretch (Elevated Foot)

The elevated foot hamstring stretch lengthens the posterior thigh chain, improving hip flexion and preventing lower back pain.

Published on February 25, 2026Read more

Forearm Extensor Stretch

BeginnerUpper BodyStretching

Forearm Extensor Stretch

The wrist extensor stretch relieves pain on the outer forearm and helps prevent tennis elbow (lateral epicondylitis).

Published on February 25, 2026Read more

Pectoral Stretch (Doorway/Wall)

BeginnerPostureShoulders

Pectoral Stretch (Doorway/Wall)

The doorway pectoral stretch opens the chest, corrects rounded shoulders and restores shoulder mobility impaired by prolonged sitting.

Published on February 25, 2026Read more

Percussive Therapy (Massage Gun)

Self-MassageWellnessRecovery

Percussive Therapy (Massage Gun)

Percussive therapy uses rapid vibrations to release muscle tension, improve circulation and accelerate recovery.

Published on February 25, 2026Read more

Soleus Stretch

Lower BodyStretchingAnkles

Soleus Stretch

Soleus stretch with bent knee targeting the deep calf layer to improve ankle dorsiflexion.

Published on February 25, 2026Read more

PNF Stretching with Partner

FlexibilityStretchingRecovery

PNF Stretching with Partner

PNF stretching uses the contract-relax reflex with a partner to achieve faster flexibility gains than static stretching.

Published on February 25, 2026Read more

Cold Bath / Cryotherapy

WellnessRecovery

Cold Bath / Cryotherapy

Cold water immersion reduces inflammation, accelerates muscle recovery and strengthens mental resilience.

Published on February 25, 2026Read more

IT Band / TFL Stretch

Lower BodyStretchingHips

IT Band / TFL Stretch

IT band and TFL stretch to relieve iliotibial band syndrome and lateral knee pain.

Published on February 25, 2026Read more

Adductor Stretch (Butterfly)

BeginnerFlexibilityLower Body

Adductor Stretch (Butterfly)

The butterfly pose stretches the adductors and opens the hips, improving groin and pelvic mobility.

Published on February 25, 2026Read more

Hip Flexor Stretch (Psoas)

FlexibilityLower BodyStretching

Hip Flexor Stretch (Psoas)

Low lunge psoas stretch to release the hip flexor shortened by prolonged sitting.

Published on February 25, 2026Read more

Glute Stretch (Pigeon Pose)

FlexibilityLower BodyStretching

Glute Stretch (Pigeon Pose)

The pigeon pose deeply stretches the gluteus maximus and piriformis, releasing hip tension and relieving sciatic pain.

Published on February 25, 2026Read more

Piriformis Stretch (Seated Figure-4)

Lower BodyStretchingHips

Piriformis Stretch (Seated Figure-4)

Figure-4 piriformis stretch to relieve sciatic nerve compression and deep buttock pain.

Published on February 25, 2026Read more

Standing Quadriceps Stretch

BeginnerFlexibilityLower 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.

Published on February 25, 2026Read more

Calf Stretch (Wall)

BeginnerLower BodyStretching

Calf Stretch (Wall)

Wall calf stretch targeting the gastrocnemius to lengthen the calf and prevent Achilles tendon injuries.

Published on February 25, 2026Read more

Seated Hamstring Stretch (Floor)

BeginnerFlexibilityLower Body

Seated Hamstring Stretch (Floor)

Seated floor hamstring stretch to lengthen the posterior chain with optimal back control.

Published on February 25, 2026Read more

Forearm Flexor Stretch

BeginnerUpper BodyStretching

Forearm Flexor Stretch

The wrist flexor stretch relieves forearm tension from keyboard work and gripping, and helps prevent carpal tunnel syndrome.

Published on February 25, 2026Read more

Posterior Deltoid Stretch (Cross-body Stretch)

BeginnerShouldersUpper 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.

Published on February 25, 2026Read more

Lateral Stretch (Side Stretch)

BeginnerBreathingSpine

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.

Published on February 25, 2026Read more

SCM and Neck Stretch (Rotation)

BeginnerUpper BodyStretching

SCM and Neck Stretch (Rotation)

The sternocleidomastoid stretch through cervical rotation releases lateral neck tension and improves head rotation range of motion.

Published on February 25, 2026Read more

Rounded Shoulders Correction (Band Pull-apart)

PostureShouldersUpper Body

Rounded Shoulders Correction (Band Pull-apart)

Band pull-apart strengthens the middle trapezius and rhomboids to correct rounded shoulders and improve thoracic posture.

Published on February 25, 2026Read more

Triceps Stretch (Overhead)

BeginnerUpper BodyStretching

Triceps Stretch (Overhead)

The overhead triceps stretch lengthens the long head of the triceps and latissimus dorsi, releasing tension accumulated in the back of the arm and side.

Published on February 25, 2026Read more

Glute Bridge Activation

BeginnerPostureLower Body

Glute Bridge Activation

The glute bridge reactivates glutes inhibited by prolonged sitting, restoring muscular balance of the pelvis and hip.

Published on February 25, 2026Read more

Dead Bug (Postural Exercise)

BeginnerPostureSpine

Dead Bug (Postural Exercise)

The dead bug develops lumbo-pelvic control and anti-extension stability, fundamental for healthy posture and a protected back.

Published on February 25, 2026Read more

Chin Tuck

BeginnerPostureUpper Body

Chin Tuck

The chin tuck strengthens deep cervical flexors and corrects forward head posture.

Published on February 25, 2026Read more

Lacrosse Ball — Plantar Fascia

Self-MassageRecoveryAnkles

Lacrosse Ball — Plantar Fascia

Plantar fascia massage with a lacrosse ball releases the plantar fascia and relieves heel pain.

Published on February 25, 2026Read more

Foam Roll Calves

Self-MassageLower BodyFoam Rolling

Foam Roll Calves

Calf foam rolling releases the gastrocnemius and soleus, improving ankle flexibility and walking quality.

Published on February 25, 2026Read more

Foam Roll Hamstrings

Self-MassageLower BodyFoam Rolling

Foam Roll Hamstrings

Hamstring foam rolling releases posterior chain adhesions and prepares muscles for stretching.

Published on February 25, 2026Read more

Foam Roll Glutes

Self-MassageHipsFoam Rolling

Foam Roll Glutes

Glute foam rolling releases deep tension in the gluteus maximus and medius, improving hip mobility.

Published on February 25, 2026Read more

Foam Roll IT Band

Self-MassageLower BodyFoam Rolling

Foam Roll IT Band

IT band foam rolling relieves tension on the outer thigh and lateral knee pain.

Published on February 25, 2026Read more

Foam Roll Quadriceps

Self-MassageLower BodyFoam Rolling

Foam Roll Quadriceps

Quadriceps foam rolling releases trigger points on the front of the thigh and improves muscle recovery.

Published on February 25, 2026Read more

Pectoral Release (Ball Against Wall)

PostureSelf-MassageShoulders

Pectoral Release (Ball Against Wall)

Pectoral massage with a lacrosse ball against the wall releases chest tension and improves posture.

Published on February 25, 2026Read more

Ankle Circles

BeginnerMobilityAnkles

Ankle Circles

Ankle circles mobilize the talocrural joint in all directions, improving proprioception and preventing sprains.

Published on February 25, 2026Read more

CARs — Controlled Articular Rotations (Shoulder)

ShouldersMobility

CARs — Controlled Articular Rotations (Shoulder)

Shoulder CARs perform a full circle of the glenohumeral joint to explore and maintain all available range.

Published on February 25, 2026Read more

Couch Stretch

FlexibilityLower BodyMobility

Couch Stretch

The Couch Stretch is one of the most powerful stretches for the psoas and quadriceps, essential for people who sit for long periods.

Published on February 25, 2026Read more

Ankle Dorsiflexion (Knee to Wall)

MobilityAnkles

Ankle Dorsiflexion (Knee to Wall)

The knee-to-wall test improves ankle dorsiflexion, essential for squatting, running and knee injury prevention.

Published on February 25, 2026Read more

Shoulder Circles

BeginnerShouldersUpper Body

Shoulder Circles

Shoulder circles mobilize the glenohumeral joint in all directions, reducing stiffness and preparing shoulders for effort.

Published on February 25, 2026Read more

Cat-Cow

BeginnerSpineMobility

Cat-Cow

Cat-Cow mobilizes the spine segment by segment, alternating flexion and extension to nourish intervertebral discs.

Published on February 25, 2026Read more

Thoracic Rotation

SpineMobilityThoracic

Thoracic Rotation

Quadruped thoracic rotation mobilizes the thoracic spine, improving torso rotation and reducing cervical and lumbar compensations.

Published on February 25, 2026Read more

Deep Squat Hold

BeginnerMobilityHips

Deep Squat Hold

The deep squat is the ancestral resting position that simultaneously mobilizes hips, ankles and thoracic spine.

Published on February 25, 2026Read more

Stick Pass-through

ShouldersUpper BodyMobility

Stick Pass-through

The stick pass-through develops full shoulder mobility by passing a stick from front to back overhead.

Published on February 25, 2026Read more

Open Book

SpineMobilityThoracic

Open Book

The Open Book is a lying thoracic mobility exercise that opens the chest and improves dorsal spinal rotation.

Published on February 25, 2026Read more

4-7-8 Breathing

BreathingRelaxationWellness

4-7-8 Breathing

The 4-7-8 technique calms the nervous system by extending exhalation, ideal before bed and for stress management.

Published on February 25, 2026Read more

World's Greatest Stretch

FlexibilityMobilityHips

World's Greatest Stretch

The World's Greatest Stretch simultaneously mobilizes hips, thoracic spine and hamstrings in one fluid movement.

Published on February 25, 2026Read more

Jacobson Progressive Muscle Relaxation

BeginnerRelaxationWellness

Jacobson Progressive Muscle Relaxation

Jacobson technique alternates contraction-release of each muscle group to induce deep and complete relaxation.

Published on February 25, 2026Read more

Diaphragmatic Breathing

BeginnerBreathingRelaxation

Diaphragmatic Breathing

Diaphragmatic breathing activates the parasympathetic system, reduces stress and optimizes oxygenation by fully engaging the diaphragm.

Published on February 25, 2026Read more

Wim Hof Breathing

BreathingWellness

Wim Hof Breathing

The Wim Hof method uses controlled hyperventilation followed by breath holds to strengthen the immune system and cold resistance.

Published on February 25, 2026Read more

Transverse Activation (Abdominal Bracing)

BeginnerPostureSpine

Transverse Activation (Abdominal Bracing)

Transverse abdominis activation strengthens the trunk's natural corset, stabilizing the spine and preventing lower back pain.

Published on February 25, 2026Read more

Lacrosse Ball — Piriformis

Self-MassageHipsRecovery

Lacrosse Ball — Piriformis

The lacrosse ball on the piriformis releases deep trigger points in the buttock and relieves sciatic symptoms.

Published on February 25, 2026Read more

Biceps Stretch (Wall)

BeginnerUpper BodyStretching

Biceps Stretch (Wall)

The wall biceps stretch lengthens the biceps brachii and forearm flexors, relieving tension from repetitive flexion movements.

Published on February 25, 2026Read more

Lat Stretch (Extended Child's Pose)

BeginnerRelaxationSpine

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.

Published on February 25, 2026Read more

Upper Trapezius Stretch

BeginnerShouldersUpper Body

Upper Trapezius Stretch

The upper trapezius stretch relieves cervical tension and shoulder stiffness caused by stress and prolonged sitting in front of a screen.

Published on February 25, 2026Read more

Foam Roll Lats / Thoracic

Self-MassageSpineFoam Rolling

Foam Roll Lats / Thoracic

Thoracic foam rolling mobilizes the thoracic spine in extension, countering kyphosis and improving posture.

Published on February 25, 2026Read more

Box Breathing

BreathingRelaxationWellness

Box Breathing

Box breathing uses a 4-4-4-4 ratio to regulate the autonomic nervous system, used by special forces and meditators.

Published on February 25, 2026Read more

Guided Meditation / Body Scan

RelaxationWellnessMeditation

Guided Meditation / Body Scan

Body scan is a meditation technique that traverses the body from bottom to top, releasing each muscle zone for deep relaxation.

Published on February 25, 2026Read more

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