Low Impact Difficulty

Shoulder mobility is essential for healthy, pain-free movement and shoulder pain relief. This routine requires no equipment and can be performed anywhere. Give these shoulder stretches a try to help relieve tension and improve function.

Shoulder Pain Relief Exercises

Alternating Goal Posts
Shoulder Contour
Shoulder Box + Reach
Shoulder External Rotation
Internal Rotation Hand Behind Back / On Hip
Extended Arm Twists
Bent Arm Wall Chest Stretch

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Low Impact Difficulty

Everyone of us needs to stretch. Increasing your flexibility and mobility can help ease pain, prevent injuries, and boost overall performance. This full-body stretch routine requires no equipment and can be done anytime or right after a workout. Let’s get started!

15 Min Full Body Stretch

IT Band Stretch
Standing Hamstring Stretch
Wall Downward Dog
Wall Calf Stretch
Wrist Extension / Flexion
4-Way Neck Stretch
Half-Kneeling Scarecrow
Half-Kneeling Page Turner
Half-Kneeling Hip Pry
Hip External / Internal Rotation Stretch

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Low Impact Difficulty

Hip pain affects millions worldwide and can significantly impact daily life. One of the main challenges in finding relief is that there’s rarely a quick fix. Many people try a few simple stretches or exercises, hoping for instant results—but lasting relief doesn’t come that easily.

True improvement requires a comprehensive approach that targets the muscles that support your hips. That’s why we recommend doing this full routine 3 to 5 times each week. With consistency, you’ll not only reduce current discomfort but also build the strength and flexibility needed to keep pain from coming back.

Hip Stretches for Pain & Tight Hips

Wall T-Rotation
Kneeling Hip Flexor Stretch to Arms Overhead
Hip Pry
90-90 Hip Stretch / Pigeon
Piriformis Stretch
Internal Hip Stretch
V-Sit Reach

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Low Impact Difficulty

It’s been said before and still holds true, motion is lotion. Improving your flexibility and mobility helps to reduce pain, prevent injuries, and enhance performance. This is a full body stretch that you can do at anytime or after your workout. There’s no equipment required. Let’s begin.

Full Body Stretch

Shoulder Box and Reach
Posterior Shoulder Stretch
Quadruped Wrist Stretches
Quadruped T-Rotation
Kneeling Hip Flexor Stretch
Figure Four + Piriformis Stretch
3-Way V-Sit Reach

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Low Impact Difficulty

Lower back pain ruins the quality of life for millions of people all across the globe. The biggest challenge to bringing lower back pain relief to individuals is that it’s never an easy fix. In our experience many people are just looking for a few quick lower back exercises they can do and the pain will disappear without any further work. Unfortunately, this simply isn’t the case.

Instead, relieving low back pain requires a comprehensive solution targeting the lower back, core, hips, hamstrings, and glutes. The strength and mobility of these areas must be improved over the course of time which is why we recommend you complete this entire routine between 3-5 times per week. This will not only ensure that your lower back pain goes away, but also that it never comes back!

20 Min Lower Back Pain Relief Exercises

Arm Swing + Walk in Place
Cat/Cow
Scapular Retractions
Kneeling Reach
Page Turner
Lying Hamstring Glides
Figure Four
Bird Dog
Side Lying Leg Raise Pulse
Table Top Hollow Body
Iso Pelvic Push Through + Hip Up

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Low Impact Difficulty

If you’re feeling tight and achy, then you need to stretch. If your posture needs work, then you need to stretch. If you find yourself getting injured often, then … well you get the point. Use this full body stretch routine before or after your workout to improve flexibility, reduce aches and pains, and enhance posture. There’s no equipment required and it can be performed anywhere. Now let’s begin!

12 Min Full Body Stretch

Deep Squat to T-Rotation
Wrist Extension + Flexion
Behind the Back Trap Stretch
Wall Lat Slides
Wall Chin Tuck
Kneeling T-Rotation + Shoulder Counter
Multi Angle Groin Drifts
Seated Toe Touch to Scarecrow
Piriformis Stretch

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Low Impact Difficulty

Here’s a full body stretch that can be performed before a workout, after a workout, or just as part of your daily routine. We could all use some additional mobility and flexibility and that’s just what this routine delivers. There’s no equipment required and it can be performed anywhere. You may want a mat for comfort depending on the surface you’re stretching on. Let’s begin.

15 Min Full Body Stretch

Wall Upright External Rotation to Reach
Wall Calf Stretch
Kneeling Page Turner
Kneeling Hip Flexor Stretch
Hamstring Rock to Hip Pry
Shoulder Airplanes
Quadruped Wrist Stretches
90-90 Rotations
90-90 Hip Contours

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Low Impact Difficulty

Welcome to our full body stretch routine. These stretching exercises are great for beginners through intermediate trainees. We’ll be working to improve your flexibility and mobility in today’s session. There’s no equipment required, but you may want to grab an exercise mat depending on which surface your stretching on.

Now let’s get started

Full Body Stretch

Hands Behind Head Chest Opener
Y’s, I’s, A’s
Standing Waterfall (two grips)
Side Lying Quad Stretch
Prone Extension
Child’s Pose
Quadruped Hand on Head Rotation
Quadruped Hip Opener
Crossbody Stretch + External Rotation
Lying Straight Leg Hamstring Stretch

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Low Impact Difficulty

We’re all busy, but none of our are too busy to forget about our mobility and flexibility training. This is designed to be an efficient full body stretch hitting every joint, muscle, and plane of movement in a short period of time. There’s no equipment required for these stretching exercises and they can be used at any time like after a workout or on its own. Let’s stretch together!

20 Min Full Body Stretch

Wall Overhead Shoulder Extension to Angel
Wall Chin Tuck
Upper Trapezius Stretch (arm behind back)
Quadruped Wrist Stretches
Mult-Planar Lunge
Kneeling Hip Flexor Stretch
Toe Touch to Chest Opener
Lying Figure Four + Piriformis Stretch
Hamstring Glides

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Low Impact Difficulty

Mobility and flexibility are so often overlooked, but play such a pivotal role in our overall fitness. Take the time to focus on recovery with this full body stretching routine. This routine can be performed on its own or after a workout as a cool down. You’ll need either a towel or band for a few of the moves and a chair is optional but not required.

Full Body Stretching

Standing
Deep Squat Holds / With Chair
Wrist Curl Glides
Bent Over T’s, Y’s
Bent Over Arm Haulers
Hamstring Sweep
Overhead Triceps Stretch

Floor
Lying Overhead Shoulder Extension with Chin Tuck
Floor Angels
Dynamic Lying Straight Leg Hamstring
Lying Side Quad Stretch
Band Calf Stretch
Pigeon / 90-90
Kneeling Page Turner
Lumbar Cat / Cow
Quadruped Scapular Stretch
Quadruped Wrist Stretch

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