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Wide Leg Hamstring Stretch

The Wide Leg Hamstring Stretch targets the hamstrings and inner thighs by stretching them while your legs are spread wide apart How to Perform - Sit on the floor and extend your legs wide apart - Keep your knees slightly soft, not locked - Hinge forward at the hips, reaching your hands toward the floor or your feet and hold

Warrior Pose

Warrior Pose is a powerful standing yoga pose that builds strength in the legs and core while improving balance and flexibility in the hips How to Perform - Step one foot forward and bend that front knee to align over the ankle. Keep the back leg straight and strong, with the foot angled slightly outward - Square your hips forward and lift your chest - Extend your arms out to the sides at shoulder height, palms facing down - Hold and repeat on the other leg

Supported Hamstring Stretch

The Supported Hamstring Stretch targets the hamstrings while providing support from a bench, making it easier to maintain proper form and deepen the stretch safely. This stretch helps improve hamstring flexibility, reduce muscle tightness, and enhance lower body mobility How to Perform - Stand facing a bench or sturdy surface - Place one heel on the bench with your leg straight and toes pointing up - Keep your hips square and back flat - Slowly hinge forward at the hips, reaching toward your toes while keeping your spine long - Hold and repeat to other side

Superman Stretch

The Superman exercise strengthens the lower back, glutes, and shoulders by lifting the arms and legs off the ground while lying face down. It improves core stability, posture, and helps reduce lower back pain How to Perform - Lie on your stomach with your arms extended in front of you and your legs straight - Engage your core muscles - Slowly lift your arms and legs off the ground, keeping your knees and elbows straight - Hold for a few seconds - Slowly lower your arms and legs back to the ground

Standing Single Leg Hamstring Stretch

The Standing Single Leg Hamstring Stretch targets one hamstring at a time by extending the leg forward and reaching toward the toes. This stretch enhances flexibility, and reduces muscle tightness How to Perform - Stand upright with your feet under your hips - Extend one leg out in front of you, with your heel on the floor and your toes pointed up - Keeping your back straight, bend at the hips to bring your chest towards your thigh

Standing Quad Stretch

The Standing Quad Stretch targets the quadriceps by pulling the foot toward the glutes while standing. It improves thigh flexibility, and reduces muscle tightness How to Perform - Stand upright with one leg firmly on the ground - Bend the other knee, lifting the heel toward your glutes, and grasp your ankle/ foot with your hand - Gently pull your foot closer to your glutes until you feel a stretch in the front of your thigh

Standing Calf Stretch

The Standing Calf Stretch targets the calf muscles by pressing one heel down while leaning forward. Alternating legs helps improve flexibility, reduce tightness, and prevent calf strains, making it great for overall lower leg mobility How to Perform - Stand slightly away from a wall - Place one foot behind you with your toes facing forward, keeping your heel on the ground - Lean forward while keeping the other leg straight

Single Leg Hamstring Resistance Band Stretch

The Seated Single-Leg Resistance Band Hamstring Stretch uses a band to gently pull the extended leg, improving hamstring flexibility and mobility How to Perform - Sit on the floor with one leg extended and the other bent - Loop a resistance band around the ball of the extended foot and hold the ends - Keep your back straight and gently pull the band to bring your foot toward you, feeling a stretch in the hamstring and hold

Single Leg Banded Hip Thrusts

Banded Single-Leg Hipthrusts strengthens the glutes and hamstrings using one leg, with a band around the thighs to boost activation and hip stability How to Perform - Lie on your back with knees bent and feet flat, a resistance band looped just above your knees - Extend one leg straight out while keeping the other foot planted - Engage your core and squeeze the glute of the planted leg to lift your hips off the ground until your body forms a straight line from shoulders to knee - Hold briefly at the top, then lower with control

Side To Side Rocks

Side to Side Rocks are a gentle movement where you shift your weight from one side to the other while in a kneeling position. This motion helps improve hip mobility, warm up the lower body, and enhance balance and coordination How to Perform - Lower your body in a goblet type position - Rock from side to side controlling your body

Side Quad Stretch

The Side Quad Stretch targets the front thigh muscles while you lie on your side, helping to improve flexibility and reduce tightness How to Perform - Lie on your side with your legs stacked comfortably - Bend your top knee and reach back with the same-side hand to grab your ankle or foot - Gently pull your heel toward your glutes to stretch the front of your thigh

Side Lunge Stretch

The Side Lunge Stretch targets the inner thighs, hips, and groin muscles. It helps improve flexibility and mobility in the lower body while strengthening the legs and opening up the hips for better movement and balance How to Perform - Stand with your feet hip-width apart and your toes pointed in the same direction - Take a big step to the side with one leg, Bend the knee of the stepping leg, keeping the other leg straight - Push your hips back and chest upright

Seated Single Leg Quad Stretch

The Seated Single Leg Quad Stretch targets the quads by bending one knee while seated and pulling the foot toward the glutes. It helps improve thigh flexibility, reduces muscle tightness, and can relieve tension in the hips and knees How to Perform - Place one leg behind your hip and one leg stretched out flat on the floor - Place both hands behind your back and lean backwards to feel a comfortable stretch in your quadricep

Seated Single Leg Hamstring Stretch

The Seated Hamstring Stretch is a simple and effective stretch that targets the muscles in the back of your thigh. It can help improve flexibility and mobility How to Perform - Extend one leg out in front of you with your heel on the floor and toes pointed up - Sit up straight with your chest and spine long - Slowly bend forward at the hips until you feel a stretch in your thigh and hold

Seated Glute Stretch

The Seated Glute Stretch involves sitting and crossing one leg over the other, then gently leaning forward to stretch the glute muscles. It helps relieve tension and improve hip flexibility How to Perform - Sit down placing one leg out flat in front of your body - Place your other leg across your body and twist your abdomen in reverse to your leg, resting your elbow on your knee and hold

Seated Double Leg Quad Stretch

The Seated Double Leg Quad Stretch targets the quads by stretching both front thigh muscles simultaneously while seated. This stretch helps improve knee flexibility, reduces muscle tightness, and enhances overall lower-body mobility How to Perform - Sit on the floor with your legs bent behind you, knees pointing back and tops of your feet resting on the ground - Keep your back straight and engage your core - If comfortable, gently lean back onto your hands for support - Hold the position, feeling the stretch along the front of both thigh

Seated Cross Body Stretch

The Seated Cross Body Stretch targets the shoulder and upper back, helping to relieve tension and improve mobility How to Perform - Sit comfortably with your back straight - Extend one arm straight across your body at shoulder height - Use your opposite hand to gently pull that arm closer to your chest

Seated Butterfly Groin Stretch

The seated butterfly stretch, is a static stretch that improves hip and groin mobility How to Perform - Sit upright with your spine straight - Bend your knees and place the soles of your feet together - Lengthen your spine and broaden your chest - Place your hands on your knee caps, pushing your knees down as far as possible and hold

Quad Roll

The Quad Roll uses a foam roller to massage the front of your thigh. Rolling along the quadriceps helps release muscle tightness, ease soreness, and improve flexibility How to Perform - Begin face down on the floor and place a foam roller under one thigh - Support your upper body with your hands on the floor pushing yourself up - Slowly roll your thigh over the foam roller from just above the knee up to the top of your thigh near the hip