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Mobility3,200+ active practitioners
Stretching
Free your body, recover better and move without pain.
Mobility, flexibility and optimal recovery — guided stretching routines to prevent injuries and perform.
+1,600 members
30+ routines
10-30 min / session
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
All levels
Full body stretching 30 min
A complete full-body stretching program in 30 minutes — ideal after training or in the evening to recover.
Beginner
Hamstring & back stretches
A targeted 25-minute routine to relieve tight hamstrings and lower-back pain — results from the first session.
Intermediate
Hip mobility — Complete routine
A 35-minute hip-mobility program — opening, internal/external rotation and psoas release.
Beginner
Shoulder & neck stretches
Release neck tension and stiff shoulders in 20 minutes — perfect for people who work seated.
Advanced
PNF Stretching — Advanced techniques
The PNF method explained and applied to 6 major muscle groups — fast, lasting mobility gains.
All levels
Foam rolling + Recovery stretching
A complete recovery protocol: foam-roller self-massage followed by targeted stretches to speed up muscle recovery.
Expert Guide
Everything you need to know
Stretching technique
- Static stretch: hold 30–60 seconds, breathe deeply, release 20% of the tension on the exhale
- PNF (Proprioceptive Neuromuscular Facilitation): contract 6 s → release → deepen — a 30% range gain
- Never stretch a cold muscle — wait for 5 min of light warm-up (walking, rotation) before any deep stretching
- Comfort threshold: a tolerable feeling of tension, never sharp pain — pain triggers the stretch reflex
- Dynamic stretching before the effort, static stretching after — don't mix the two in your routine
Recommended gear
- A thick floor mat (6–8 mm) for the joint comfort of the knees and hips
- A stretching strap (or belt) for the hamstring and hip-flexor stretches
- A foam roller for myofascial release before stretching
- A lacrosse ball or tennis ball to massage trigger points on the calves and arch of the foot
- A timer / app to respect stretch durations — never estimate by eye
Nutrition for flexibility
- Collagen (10–15 g) + vitamin C 30–60 min before intensive stretching sessions for collagen synthesis
- Optimal hydration: fascia and tendons are 70% water — drink 2L minimum per day
- Magnesium (300–400 mg/day): reduces cramps and promotes deep muscle relaxation
- Curcumin + black pepper post-session: a powerful natural anti-inflammatory for soreness
- Avoid excess coffee on intensive stretching days — caffeine raises baseline muscle tone
Integration & Recovery
- Foam rolling 5–10 min before stretching releases fascial restrictions and amplifies mobility gains
- A hot bath 20 min (38–40 °C) pre-session — heat increases collagen elasticity by 15%
- Evening stretching → better sleep: parasympathetic stretches lower the heart rate
- Maintain the gains: 10 min of daily stretching beats one intensive weekly session
- Progressive overload in flexibility: increase the range by 5% per week — progress is linear if regular
Expert tips
The pros' secrets
Warm = more flexible
Muscle temperature improves elasticity. Stretch after exercise or after a hot bath for gains 2× faster.
Breathing is the tool
On each exhale, the muscles relax naturally. Exhale slowly to "go deeper" into the stretch without forcing.
Mobility ≠ Flexibility
Flexibility is passive (how far you can go). Mobility is active (how far you control). Work both for functional flexibility.
Consistency rules
10 minutes every day produce results in 3 weeks. Without consistency, connective tissue returns to its original length in 72h.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Standing forward fold
Beginner3×45 sHamstrings, lower back, calves
Standing, legs together and straight, slowly lower the hands toward the floor. Bend the knees slightly if you feel low-back pain. Hold the position breathing deeply.
Low lunge psoas (lizard)
Beginner3×45 s/sidePsoas, hip flexors, quads
In a deep lunge, back knee on the floor, pelvis pushed forward. Optional: raise the arms to deepen. Releases the psoas shortened by prolonged sitting.
Seated butterfly
Beginner3×60 sAdductors, hip flexors, groin
Seated, soles of the feet together, knees toward the floor. Gently lean the torso forward keeping the back straight. A fundamental stretch for runners and cyclists.
Pigeon (preparatory)
Intermediate2 min/sideGlutes, external hip rotators, psoas
On all fours, bring one knee between the hands, extend the back leg. Gradually lean the torso forward. One of the most effective hip stretches there is.
Doorway pec stretch
Beginner3×30 s/sidePecs, biceps, rotator cuff
Arm at 90° against the door frame, take a step forward. Feel the stretch across the whole front of the shoulder. Counterbalances bench-press volume.
Cobra (Bhujangasana)
Beginner3×30 sAbs, hip flexors, pecs
Lying face down, hands under the shoulders, push the torso up keeping the pelvis on the floor. Stretches the whole front of the body and strengthens the spinal erectors.
Kneeling thoracic rotation
Intermediate3×10/sideThoracic paraspinals, obliques
On all fours, hand behind the head, open the elbow toward the ceiling while rotating the torso. Improves thoracic mobility essential for running, swimming and boxing.
Calf stretch at the wall
Beginner3×45 s/sideGastrocnemius, soleus, Achilles tendon
Hands on the wall, back leg straight, heel anchored to the floor. Bent-knee variation to target the soleus. A must for runners and racquet-sport players.
Figure 4
All levels2 min/sideGlutes, piriformis, deep hip rotators
Lying on your back, cross the ankle over the opposite knee, pull the thigh toward the chest. Excellent for relieving piriformis syndrome and glute-related sciatica.
8-week program
Week 1–2
Discovery — Essential stretches
Full body stretching 30 min
Hamstrings, psoas, pecs, calves, glutes — 40 s per pose
Morning mobility 15 min
Dynamic joint rotations (neck, shoulders, hips, ankles) + 3 key poses
Foam rolling recovery
Quads, IT band, thoracic back, calves — 60 s per area
Week 3–4
Targeted — Priority areas
Hips & lower back 35 min
Pigeon, low lunge, butterfly, seated twist — 60–90 s per pose
Posterior chain 30 min
Forward fold, calves, standing and lying hamstrings, figure 4
Shoulders & chest 25 min
Pec opening, biceps stretch, thoracic rotation, cobra
Deep relaxation 20 min
Restorative yoga: poses supported with a bolster — total release
Week 5–6
PNF & Range gains
PNF hamstrings 30 min
Contract 6 s — release — deepen × 4 cycles per leg
PNF hips & adductors
PNF protocol on butterfly, pigeon and lateral flexion — 3 cycles per area
Active-passive stretching 40 min
Alternate concentric contraction and deep passive stretch on the large groups
Week 7–8
Integration & Autonomy
Personalized sequence 40 min
Build your routine with the most beneficial stretches identified over 6 weeks
Range-of-motion check
Fingers-to-floor distance, shoulder rotation, lateral flexion, Thomas test for the psoas
Sport-specific stretching
Adapt your routine to your main sport — running, strength, boxing or yoga
Maintenance program 10 min/day
A daily mini-routine of the 5 priority areas to keep your gains
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Stretching
Before: favor dynamic stretches (swings, rotations) to prepare the joints. After: static stretches (held 30–60 s) to recover and increase flexibility on cool muscles.
