Stretch Smarter.
Move More Comfortably.
Browse physiotherapist-guided stretches for every body part. Learn when stretching is helpful, how to stretch safely, and build a daily movement routine.
Before You Start Stretching
Stretching can improve flexibility, temporarily increase range of motion, and help some people feel less stiff. However, it is not always the best solution for pain. Depending on the condition, strengthening, mobility exercises, or physiotherapy may be more appropriate.
If a stretch causes sharp pain, numbness, tingling, or worsening symptoms, stop and seek professional advice.
FIND YOUR STRETCH
Find the Right Stretch
Browse by Body Region
FEATURED ROUTINES
Featured Stretch Collections
💻 Desk Worker Stretch Routine
5 minutes
Targets: Neck, Shoulders, Chest, Wrists, Upper Back
Start RoutineSTRETCH LIBRARY
Stretch by Body Region
Neck Stretches
Upper Trapezius • Levator Scapulae • Scalene • Gentle Neck Rotation
View All Neck StretchesShoulder Stretches
Cross-Body • Posterior Capsule • Doorway Chest • Latissimus
View All Shoulder StretchesUpper & Lower Back
Thread the Needle • Thoracic Rotation • Knee-to-Chest • Cat-Camel
View All Back StretchesHamstring Stretches
Supine Hamstring Stretch • Standing Hamstring Stretch
View All Hamstring StretchesStatic vs Dynamic Stretching
Static Stretching
Hold 15–60 seconds. Often used after activity or for flexibility. Helps improve flexibility.
Dynamic Stretching
Continuous movement. Commonly used before exercise. Helps prepare the body for movement.
Stretching Guidelines
- Warm up first
- Stretch to mild tension (not pain)
- Breathe normally
- Avoid bouncing
- Be consistent
Common Mistakes
- Stretching through pain
- Holding your breath
- Forcing large ranges
- Stretching acute injuries without guidance
- Expecting immediate results
Frequently Asked Questions
How often should I stretch?
2–3 times per week is generally recommended for flexibility, though daily stretching may suit some people.
Should stretching hurt?
No. You should feel mild tension, not sharp or increasing pain.
Can stretching prevent injuries?
Evidence is mixed. It can be one part of a good warm-up and conditioning programme.
Is stretching supposed to replace exercise?
No. Stretching complements strength training and regular movement.
Explore More from the MOVE Hub
Build a Stretching Routine That Works for You
The best stretching programme fits your goals, lifestyle, and body. Consistency matters more than complexity.
🧘 Browse All StretchesREADY TO
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