388 exercises
The Best 388 Stretching Exercises with Videos & Tips
Discover stretching exercises for improving flexibility, joint range of motion, and movement quality. Each exercise features HD video demonstrations and proper form cues to help you reduce muscle tension, prevent injuries, and support post-workout recovery.
Frequently Asked Questions
Should I stretch before or after a workout?
Dynamic stretching (controlled movement through range of motion) is best before a workout, as it warms up your muscles and joints without reducing strength output. Static stretching (holding a position for 20–60 seconds) is best after a workout or as a standalone session, as it improves flexibility and aids recovery. Research shows that static stretching immediately before heavy lifting can temporarily reduce power output by 5–10%.
How long should I hold a stretch?
Hold static stretches for 20–30 seconds for maintenance and 30–60 seconds for improving flexibility. Research shows diminishing returns beyond 60 seconds per stretch. Perform 2–4 sets per muscle group you are targeting. For dynamic stretches, perform 10–15 controlled repetitions per movement. Consistency matters more than duration: stretching for 10 minutes daily produces better results than one 60-minute session per week.
Can stretching prevent injuries?
Stretching alone has limited evidence for injury prevention, but maintaining adequate flexibility and range of motion reduces the risk of muscle strains and joint problems during training. The most effective injury prevention combines dynamic warm-ups, sport-specific preparation, and regular flexibility work targeted at your tightest muscle groups. If you cannot achieve the range of motion required for an exercise such as deep squats, targeted stretching directly reduces your risk of compensatory injury.
