Stretching & Mobility
Move Better, Feel Better, Every Day
Whether you’re feeling stiff after sitting all day, preparing for exercise or simply looking to move more comfortably, stretching and mobility exercises can help improve flexibility, joint movement and overall physical function.
This Stretching & Mobility hub brings together evidence-informed guides, practical routines and beginner-friendly advice to help you move with greater confidence. You’ll learn the difference between stretching and mobility, discover exercises for different parts of the body and find simple routines you can incorporate into your daily life.
Whether you’re just getting started or looking to improve your movement, this page will guide you to the right resources.
Start Here
If you’re new to stretching and mobility, begin with these guides.
- Beginner’s Guide to Stretching
- What Is Mobility?
- Mobility vs Flexibility
- Benefits of Stretching
- Dynamic vs Static Stretching
Learn the Basics
Build a strong understanding of stretching and mobility with these educational articles.
- Should You Stretch Before or After Exercise?
- Does Stretching Prevent Injuries?
- How Long Should You Hold a Stretch?
- Can You Stretch Every Day?
Stretches by Body Area
Find exercises targeting specific muscles and joints.
Upper Body
- Neck Stretches
- Shoulder Mobility Exercises
- Chest Stretches
- Wrist Stretches
- Thoracic Spine Mobility Exercises
Lower Body
- Hip Mobility Exercises
- Hamstring Stretches
- Calf Stretches
- Ankle Mobility Exercises
- Lower Back Stretches
Recommended Gear
Looking for equipment to support your stretching routine?
Explore our expert buying guides:
Frequently Asked Questions
What is the difference between stretching and mobility?
Stretching focuses on improving the flexibility of muscles, while mobility refers to your ability to move a joint through its full range of motion with control. Both play important roles in healthy movement and often work together.
Should I stretch every day?
For most people, gentle stretching can be performed daily. Regular stretching may help improve flexibility, reduce feelings of stiffness and support overall movement. The best routine depends on your goals, activity level and individual needs.
Should I stretch before or after exercise?
Dynamic stretches are generally recommended before exercise as part of a warm-up, while static stretches are often better suited for after exercise when your muscles are already warm.
How long should I hold a stretch?
For general flexibility, holding a static stretch for around 15 to 30 seconds is commonly recommended. Some stretches may be held longer depending on your goals and comfort level.
Does stretching prevent injuries?
Current research suggests that stretching alone is unlikely to prevent injuries. However, it can improve flexibility and may contribute to overall movement quality when combined with regular exercise, strength training and an appropriate warm-up.
Is mobility more important than flexibility?
Neither is inherently more important. Flexibility allows muscles to lengthen, while mobility combines flexibility, strength and joint control to produce efficient movement. A balanced approach that develops both is ideal for most people.
Can stretching help relieve stiffness?
Yes. Regular stretching and mobility exercises may help reduce feelings of stiffness, particularly after long periods of sitting or inactivity. Staying physically active throughout the day is also important for maintaining comfortable movement.
Do I need equipment for stretching?
No. Most stretching and mobility exercises can be performed using your body weight alone. Equipment such as foam rollers, stretch straps and massage balls can be useful additions but are not essential for beginners.