npm - @murphai/murph - Versions diffs - 1.2.0 → 1.2.4 - Mend

@murphai/murph 1.2.0 → 1.2.4

This diff represents the content of publicly available package versions that have been released to one of the supported registries. The information contained in this diff is provided for informational purposes only and reflects changes between package versions as they appear in their respective public registries.

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package/node_modules/@murphai/exercise-library/content/seed/at-home-exercise-stretch-addon-500.csv CHANGED Viewed

@@ -124,7 +124,7 @@ Exercise,EX622,Towel Biceps Curl Iso,Upper Body Pull & Posture,"Biceps, forearms
 Exercise,EX623,Towel Triceps Extension Iso,Upper Body Pull & Posture,"Triceps, shoulders",Beginner,Towel,Standing,Strength,Variant,Hold a towel overhead or behind the back and press into it without moving.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Hold the towel with both hands or secure it under your foot or around a stable point if the drill requires it. 2) Set your posture tall and brace lightly. 3) Hold a towel overhead or behind the back and press into it without moving. 4) Pull or press into the towel without letting your position change. 5) Hold for a few steady breaths, then relax before repeating.","1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Setup hold | Adult stands with a towel held vertically behind the back, top elbow high and torso stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/55efc19f-058f-48c5-e5d7-912933881400/public ;; Upward press | Adult presses upward into a towel behind the back while the lower hand anchors the towel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e05377b3-6140-4893-2948-5bea069b9000/public ;; Opposite hold | Adult holds the towel behind the back from the opposite side with a relaxed neck and steady pull. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3111eb24-447d-46ff-eb62-6c4a31575300/public"
 Exercise,EX624,Backpack Renegade Row from Knees,Upper Body Pull & Posture,"Upper back, lats, core",Intermediate,Backpack,Kneeling plank,Strength,Variant,Row a backpack from a kneeling plank while keeping hips steady.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Load the backpack lightly, close all zippers, and hold or wear it securely before the first rep. 2) Keep ribs stacked over hips and the neck relaxed. 3) Row a backpack from a kneeling plank while keeping hips steady. 4) Pull by driving elbows or hands through the intended movement path while shoulder blades move smoothly. 5) Return slowly without losing posture.","1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Kneeling setup | Adult starts in a kneeling plank with one hand on a backpack handle and the other hand planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/24fb8c05-65a2-426d-7667-8e0140de6a00/public ;; Row to ribs | Adult rows a backpack toward the ribs from a kneeling plank while the support hand stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b84e7924-3b81-470c-0a07-d46b3b7ca800/public ;; Controlled row | Adult holds a controlled backpack row from a kneeling plank with the elbow close. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/14181271-d268-4c73-f1d4-6c2ca5610400/public
 Exercise,EX625,Backpack High Pull,Upper Body Pull & Posture,"Upper back, shoulders",Intermediate,Backpack,Standing,Strength,Variant,Pull a backpack upward toward the lower chest with elbows high but controlled.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Load the backpack lightly, close all zippers, and hold or wear it securely before the first rep. 2) Keep ribs stacked over hips and the neck relaxed. 3) Pull a backpack upward toward the lower chest with elbows high but controlled. 4) Pull by driving elbows or hands through the intended movement path while shoulder blades move smoothly. 5) Return slowly without losing posture.","1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Tall start | Adult stands tall holding a backpack low in front with arms long and feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a37b4139-9b22-4d50-3797-5313ab285f00/public ;; High pull | Adult pulls a backpack toward the chest with elbows high while standing tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9638a506-0643-4072-fe33-bda29621a800/public ;; Controlled lower | Adult lowers the backpack slowly while keeping the handle close and ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f359e62e-e007-4c1f-bb52-c96314196a00/public
-Exercise,EX626,Bottle Pullover on Floor,Upper Body Pull & Posture,"Lats, chest, trunk",Beginner,Water bottle,Supine,Strength,Common,Move a light bottle from above the chest toward overhead and back.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs positioned as the movement requires. 2) Hold the bottles with a firm grip and choose a load light enough to control smoothly. 3) Move a light bottle from above the chest toward overhead and back. 4) Brace your trunk and press, pull, or raise the load through the intended movement path. 5) Return slowly to the start position without shrugging your shoulders.","1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
+Exercise,EX626,Bottle Pullover on Floor,Upper Body Pull & Posture,"Lats, chest, trunk",Beginner,Water bottle,Supine,Strength,Common,Move a light bottle from above the chest toward overhead and back.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs positioned as the movement requires. 2) Hold the bottles with a firm grip and choose a load light enough to control smoothly. 3) Move a light bottle from above the chest toward overhead and back. 4) Brace your trunk and press, pull, or raise the load through the intended movement path. 5) Return slowly to the start position without shrugging your shoulders.","1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Above-chest setup | Adult demonstrating Bottle Pullover on Floor at the above-chest setup step: Secure grip and quiet shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8872503a-4d86-4b5b-ad7b-dcfc2129fc00/public ;; Overhead reach | Adult demonstrating Bottle Pullover on Floor at the overhead reach step: Upper arms beside ears at mild range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5008286c-95cb-4c8a-46a3-994572e90c00/public ;; Return over chest | Adult demonstrating Bottle Pullover on Floor at the return over chest step: Smooth controlled finish. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2a7af6c3-517b-45b4-1abf-f21e2ac91700/public
 Exercise,EX627,Prone Y Raise with Thumbs Up,Upper Body Pull & Posture,"Lower traps, shoulders",Beginner,None,Prone,Strength,Variant,Lift the arms in a Y shape with thumbs pointing up.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie face down with forehead supported or hovering comfortably. 2) Reach both arms overhead in a Y shape with thumbs pointing up. 3) Lift the arms in a Y shape with thumbs pointing up. 4) Lift arms or chest only as high as you can without pinching the low back. 5) Lower slowly and reset your neck long before the next rep.,"1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Setup | Prone Y Raise with Thumbs Up replacement instructional illustration, slide 1 of 3. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ee733318-f4ab-4d83-c8b9-9984a28a2e00/public ;; Step 2 | Prone Y Raise with Thumbs Up replacement instructional illustration, slide 2 of 3. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af0c7354-28e1-41f0-e1be-4bcf3cc09100/public ;; Step 3 | Prone Y Raise with Thumbs Up replacement instructional illustration, slide 3 of 3. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7aed98d9-e059-4323-3f19-edb03a201e00/public"
 Exercise,EX628,Prone External Rotation Lift,Upper Body Pull & Posture,"Rotator cuff, upper back",Beginner,None,Prone,Strength,Variant,Lie face down with elbows bent and rotate forearms upward.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie face down with forehead supported or hovering comfortably. 2) Bend elbows into a goalpost shape with upper arms near shoulder height. 3) Lie face down with elbows bent and rotate forearms upward. 4) Lift arms or chest only as high as you can without pinching the low back. 5) Lower slowly and reset your neck long before the next rep.,"1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Setup | Prone External Rotation Lift replacement instructional illustration, slide 1 of 3. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/84d614eb-369d-4e1d-a74b-938ea7d42800/public ;; Step 2 | Prone External Rotation Lift replacement instructional illustration, slide 2 of 3. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9f681f6-70a6-4a54-a698-0f7fb97cd400/public ;; Step 3 | Prone External Rotation Lift replacement instructional illustration, slide 3 of 3. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a24ceca-e484-4413-dcce-9940d0f25900/public"
 Exercise,EX629,Prone W to Y Raise,Upper Body Pull & Posture,"Upper back, lower traps",Intermediate,None,Prone,Strength,Variant,"Start in a W shape, lift, then reach arms into a Y before lowering.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie face down with forehead supported or hovering comfortably. 2) Start with elbows bent into a W shape and shoulder blades gently drawn down. 3) Start in a W shape, lift, then reach arms into a Y before lowering. 4) Lift arms or chest only as high as you can without pinching the low back. 5) Lower slowly and reset your neck long before the next rep.","1) Start the pull by moving the shoulder blades smoothly rather than shrugging. 2) Keep the neck relaxed and return the arms slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Start in W | Prone W to Y Raise instructional illustration of an adult lying face down on a mat with elbows bent in a W, chest quiet, and shoulders low. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/426a7186-412d-4b58-a213-11cdae03c900/public ;; Reach to Y | Prone W to Y Raise instructional illustration of the same adult reaching both arms into a Y while the chest stays quiet and shoulders stay low. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e09873a9-d19e-4bf5-defe-daf8a6264c00/public"
@@ -141,361 +141,361 @@ Exercise,EX639,Dead Bug with Heel Press into Wall,Core & Trunk,"Deep core, hip f
 Exercise,EX640,Dead Bug Alternating Overhead Reach,Core & Trunk,"Deep core, shoulders",Beginner,None,Supine,Strength,Variant,Hold tabletop legs and alternate reaching one arm overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold tabletop legs and alternate reaching one arm overhead. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Setup | Dead Bug Alternating Overhead Reach replacement instructional illustration, slide 1 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3dc9f9c9-bb10-49a8-433c-928a352d7600/public ;; Step 2 | Dead Bug Alternating Overhead Reach replacement instructional illustration, slide 2 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5dfd6148-934a-4af6-faca-30d2eaa2b000/public ;; Step 3 | Dead Bug Alternating Overhead Reach replacement instructional illustration, slide 3 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/52bb48d3-eea0-4210-cca1-7a115e68ab00/public ;; Step 4 | Dead Bug Alternating Overhead Reach replacement instructional illustration, slide 4 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1455e00e-131c-496e-8b73-e6558b302e00/public"
 Exercise,EX641,Dead Bug with Band Row,Core & Trunk,"Deep core, upper back",Intermediate,Resistance band,Supine,Strength,Variant,Alternate leg extensions while rowing a light band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Alternate leg extensions while rowing a light band. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Setup | Dead Bug with Band Row replacement instructional illustration, slide 1 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a6c95c25-0fa5-43b0-9639-1475919f4900/public ;; Step 2 | Dead Bug with Band Row replacement instructional illustration, slide 2 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a4819e57-275b-45a4-2392-2f6ef0b99e00/public ;; Step 3 | Dead Bug with Band Row replacement instructional illustration, slide 3 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6a5a0953-101c-476a-81a7-873e3379b900/public ;; Step 4 | Dead Bug with Band Row replacement instructional illustration, slide 4 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/686f552c-4a1d-4e92-f16a-bd04e8f12900/public"
 Exercise,EX642,Supine March with Core Brace,Core & Trunk,"Deep core, hip flexors",Beginner,None,Supine,Strength,Common,Lie on your back and lift one foot at a time while keeping the trunk steady.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Lie on your back and lift one foot at a time while keeping the trunk steady. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Setup | Supine March with Core Brace replacement instructional illustration, slide 1 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2c1503b4-0dc6-4267-3183-8a34ad591700/public ;; Step 2 | Supine March with Core Brace replacement instructional illustration, slide 2 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/21704044-c6db-4f20-7aef-7801ca7c3500/public ;; Step 3 | Supine March with Core Brace replacement instructional illustration, slide 3 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/015f529d-9810-4fd0-c72c-e08ba4dc5d00/public ;; Step 4 | Supine March with Core Brace replacement instructional illustration, slide 4 of 4. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7b99439-63a0-40c4-c0f9-b403a1aff600/public"
-Exercise,EX643,Supine Toe Tap,Core & Trunk,"Deep core, hip flexors",Beginner,None,Supine,Strength,Common,Start in tabletop and tap one toe to the floor at a time.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Start in tabletop and tap one toe to the floor at a time. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX644,Supine 90/90 Heel Tap Hold,Core & Trunk,"Deep core, hip flexors",Beginner,None,Supine,Strength,Variant,Hold one heel near the floor briefly before returning to tabletop.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold one heel near the floor briefly before returning to tabletop. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX645,Tabletop Knee Extension,Core & Trunk,"Deep core, quads",Beginner,None,Supine,Strength,Variant,"From tabletop, straighten one knee without changing your pelvis.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) From tabletop, straighten one knee without changing your pelvis. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX646,Tabletop Arm Reach,Core & Trunk,"Deep core, shoulders",Beginner,None,Supine,Strength,Variant,"From tabletop, reach one arm overhead while the legs stay still.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) From tabletop, reach one arm overhead while the legs stay still. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX647,Tabletop Opposite Arm-Leg Reach,Core & Trunk,"Deep core, coordination",Intermediate,None,Supine,Strength,Common,"From tabletop, reach the opposite arm and leg away from each other.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) From tabletop, reach the opposite arm and leg away from each other. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX648,Hollow Body Flutter,Core & Trunk,"Abs, hip flexors",Advanced,None,Supine,Strength,Variant,Hold a hollow position and make small flutter kicks.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold a hollow position and make small flutter kicks. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX649,Hollow Body Scissor,Core & Trunk,"Abs, hip flexors",Advanced,None,Supine,Strength,Variant,Hold a hollow position and cross the legs in a scissor pattern.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold a hollow position and cross the legs in a scissor pattern. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX650,Hollow Body Tuck Rock,Core & Trunk,"Abs, hip flexors",Advanced,None,Supine,Strength,Variant,Hold a tucked hollow shape and rock slightly without losing the rounded position.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold a tucked hollow shape and rock slightly without losing the rounded position. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX651,Side Plank Threaded Knee Drive,Core & Trunk,"Obliques, hips",Advanced,None,Side-lying,Strength,Variant,Hold a side plank and drive the top knee forward under control.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Hold a side plank and drive the top knee forward under control. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX652,Side Plank Top-Leg March,Core & Trunk,"Obliques, lateral hips",Intermediate,None,Side-lying,Strength,Variant,Hold a side plank and slowly march the top leg forward and back.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Hold a side plank and slowly march the top leg forward and back. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX653,Side Plank Hip Dip from Knees,Core & Trunk,"Obliques, lateral hips",Beginner,None,Side-lying,Strength,Variant,"From a knee side plank, lower and lift the hips in a small range.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) From a knee side plank, lower and lift the hips in a small range. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX654,Side Plank Star Prep,Core & Trunk,"Obliques, shoulders, lateral hips",Advanced,None,Side-lying,Strength,Variant,Hold a side plank and lightly separate the top arm and leg into a star shape.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Hold a side plank and lightly separate the top arm and leg into a star shape. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX655,Copenhagen Plank Adduction Squeeze,Core & Trunk,"Adductors, obliques",Advanced,Chair or couch,Side-lying,Strength,Variant,Use the top knee on a chair and squeeze inward while holding a side plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Use the top knee on a chair and squeeze inward while holding a side plank. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX656,Forearm Plank Knee-to-Elbow,Core & Trunk,"Abs, obliques, shoulders",Intermediate,None,Forearm plank,Strength,Variant,"From a forearm plank, drive one knee toward the same-side elbow.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) From a forearm plank, drive one knee toward the same-side elbow. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX657,High Plank Knee-to-Same-Elbow,Core & Trunk,"Abs, obliques, shoulders",Intermediate,None,High plank,Strength,Variant,"From high plank, bring one knee toward the same-side elbow without shifting hips.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) From high plank, bring one knee toward the same-side elbow without shifting hips. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX658,High Plank Shoulder Tap with Pause,Core & Trunk,"Core, shoulders",Intermediate,None,High plank,Strength,Common,Tap one shoulder and pause with the hand off the floor before switching.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Tap one shoulder and pause with the hand off the floor before switching. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX659,Plank Alternating Toe Drag,Core & Trunk,"Core, hip flexors",Intermediate,Towel or slider,High plank,Strength,Variant,Drag one toe forward or sideways on a slider while holding plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Drag one toe forward or sideways on a slider while holding plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX660,Plank Slider Knee Tuck,Core & Trunk,"Abs, hip flexors, shoulders",Intermediate,Towels or sliders,High plank,Strength,Common,Place feet on sliders and pull knees toward the chest from plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Place feet on sliders and pull knees toward the chest from plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX661,Plank Slider Pike,Core & Trunk,"Abs, shoulders",Advanced,Towels or sliders,High plank,Strength,Variant,Use sliders to lift hips into a pike from a plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Use sliders to lift hips into a pike from a plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX662,Plank Slider Body Saw,Core & Trunk,"Core, shoulders",Intermediate,Towels or sliders,Forearm plank,Strength,Variant,Slide the body slightly forward and backward from a forearm plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Slide the body slightly forward and backward from a forearm plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX663,Plank Walkout from Knees,Core & Trunk,"Core, shoulders",Beginner,None,Kneeling plank,Strength,Common,"From knees, walk hands forward until the trunk works, then walk back.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) From knees, walk hands forward until the trunk works, then walk back. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX664,Bear Plank Shoulder Tap with Pause,Core & Trunk,"Core, shoulders",Intermediate,None,Bear plank,Strength,Common,"From bear plank, tap a shoulder and pause without shifting hips.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) From bear plank, tap a shoulder and pause without shifting hips. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX665,Bear Plank Step-Out,Core & Trunk,"Core, hips, shoulders",Intermediate,None,Bear plank,Strength,Variant,"From bear plank, step one foot out to the side and back.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) From bear plank, step one foot out to the side and back. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX666,Bear Plank Crawl-Out,Core & Trunk,"Core, shoulders, hips",Intermediate,None,Bear plank,Strength,Variant,"Walk hands forward from bear plank, then walk them back under shoulders.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) Walk hands forward from bear plank, then walk them back under shoulders. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX667,Bird Dog Band Row,Core & Trunk,"Core, upper back, glutes",Intermediate,Resistance band,Quadruped,Strength,Variant,Hold a bird dog position while rowing a light band with the reaching arm.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) Hold a bird dog position while rowing a light band with the reaching arm. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX668,Bird Dog Hover Hold,Core & Trunk,"Core, glutes, shoulders",Intermediate,None,Quadruped,Strength,Variant,Extend into bird dog and hover the hand and knee close to the floor before reaching long.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) Extend into bird dog and hover the hand and knee close to the floor before reaching long. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX669,Bird Dog Fire Hydrant,Core & Trunk,"Core, glutes, lateral hips",Intermediate,None,Quadruped,Strength,Variant,"From quadruped, combine a bird dog reach with a controlled side knee lift.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) From quadruped, combine a bird dog reach with a controlled side knee lift. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX670,Quadruped Hip Extension with Opposite Arm Reach,Core & Trunk,"Core, glutes, shoulders",Beginner,None,Quadruped,Strength,Common,Reach one arm forward while extending the opposite hip backward.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) Reach one arm forward while extending the opposite hip backward. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX671,Seated Pallof Press with Band,Core & Trunk,"Obliques, deep core",Beginner,Resistance band and chair,Seated,Strength,Common,Press a band straight out from a seated sideways position.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Press a band straight out from a seated sideways position. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX672,Tall-Kneeling Pallof Press,Core & Trunk,"Obliques, glutes, deep core",Intermediate,Resistance band,Tall-kneeling,Strength,Common,Press a band straight out while kneeling tall and resisting rotation.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Press a band straight out while kneeling tall and resisting rotation. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX673,Standing Anti-Rotation Hold,Core & Trunk,"Obliques, deep core",Beginner,Resistance band,Standing,Strength,Common,Hold a band straight out in front of your chest while resisting rotation.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Hold a band straight out in front of your chest while resisting rotation. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX674,Standing Anti-Rotation Step-Out,Core & Trunk,"Obliques, hips, deep core",Intermediate,Resistance band,Standing,Strength,Variant,Step sideways away from band tension while keeping hands centered.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Step sideways away from band tension while keeping hands centered. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX675,Standing Suitcase Hold,Core & Trunk,"Obliques, grip, trunk",Beginner,Backpack,Standing,Strength,Common,Hold a backpack at one side while staying tall and level.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack at one side while staying tall and level. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX676,Offset Backpack March,Core & Trunk,"Core, hip flexors, grip",Intermediate,Backpack,Standing,Strength,Common,Hold a backpack on one side and march without leaning.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack on one side and march without leaning. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX677,Backpack Around-the-World,Core & Trunk,"Core, shoulders",Intermediate,Backpack,Standing,Strength,Variant,Circle a backpack around the torso while keeping hips still.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Circle a backpack around the torso while keeping hips still. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX678,Seated Bicycle Hold,Core & Trunk,"Abs, hip flexors",Beginner,Chair,Seated,Strength,Variant,Sit tall and hold a slow bicycle-style knee extension pattern.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Sit tall and hold a slow bicycle-style knee extension pattern. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX679,Seated Leg Lift Over Object,Core & Trunk,"Abs, hip flexors",Beginner,Chair and small object,Seated,Strength,Variant,Lift one foot over a small object while seated tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Lift one foot over a small object while seated tall. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX680,Chair Knee Tuck,Core & Trunk,"Abs, hip flexors",Beginner,Chair,Seated,Strength,Common,Sit near the chair edge and draw both knees slightly toward the chest.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Sit near the chair edge and draw both knees slightly toward the chest. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX681,Chair Oblique Knee Lift,Core & Trunk,"Obliques, hip flexors",Beginner,Chair,Seated,Strength,Variant,Lift one knee toward the same-side elbow while seated tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Lift one knee toward the same-side elbow while seated tall. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX682,Low-Impact Cross-Body Jack,Cardio & Conditioning,"Full body, shoulders, hips",Beginner,None,Standing,Cardio,Common,Step one foot out while reaching arms across the body instead of jumping.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step one foot out while reaching arms across the body instead of jumping. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX683,Alternating Step-Out Jack,Cardio & Conditioning,"Full body, shoulders, hips",Beginner,None,Standing,Cardio,Common,Step one foot out at a time while arms move like a jumping jack.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step one foot out at a time while arms move like a jumping jack. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX684,Fast Step-Touch,Cardio & Conditioning,"Hips, calves, coordination",Beginner,None,Standing,Cardio,Common,Step side to side quickly with a light bounce through the knees.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step side to side quickly with a light bounce through the knees. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX685,Heel Dig Cardio,Cardio & Conditioning,"Hamstrings, calves, coordination",Beginner,None,Standing,Cardio,Common,Tap one heel forward at a time while pumping the arms.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Tap one heel forward at a time while pumping the arms. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX686,Hamstring Curl Step,Cardio & Conditioning,"Hamstrings, glutes, calves",Beginner,None,Standing,Cardio,Common,Step side to side while curling one heel toward the glutes.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step side to side while curling one heel toward the glutes. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX687,March with Overhead Reach,Cardio & Conditioning,"Hip flexors, shoulders, trunk",Beginner,None,Standing,Cardio,Common,March in place while reaching the arms overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) March in place while reaching the arms overhead. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX688,Power March with Punch,Cardio & Conditioning,"Hip flexors, shoulders, trunk",Beginner,None,Standing,Cardio,Common,March strongly while punching forward in rhythm.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) March strongly while punching forward in rhythm. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX689,Knee Drive with Same-Side Pull,Cardio & Conditioning,"Hip flexors, lats, abs",Beginner,None,Standing,Cardio,Common,Drive one knee up while pulling both hands down toward it.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Drive one knee up while pulling both hands down toward it. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX690,Double Knee Drive Repeater,Cardio & Conditioning,"Hip flexors, abs, balance",Intermediate,None,Standing,Cardio,Variant,Drive the same knee up twice before stepping down and switching sides.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Drive the same knee up twice before stepping down and switching sides. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX691,Side-to-Side Ski Step,Cardio & Conditioning,"Calves, hips, coordination",Beginner,None,Standing,Cardio,Common,Step side to side as arms swing together like ski poles.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step side to side as arms swing together like ski poles. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX692,Low-Impact Speed Skater Arms,Cardio & Conditioning,"Hips, calves, shoulders",Beginner,None,Standing,Cardio,Common,Step laterally while swinging arms across the body like a skater.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step laterally while swinging arms across the body like a skater. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX693,Lateral Toe Tap Sprint,Cardio & Conditioning,"Calves, hips, coordination",Intermediate,None,Standing,Cardio,Variant,Tap one foot side to side quickly while the other leg stays planted.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Tap one foot side to side quickly while the other leg stays planted. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX694,Quick Step Around Mat,Cardio & Conditioning,"Calves, hips, agility",Intermediate,Mat or towel marker,Standing,Cardio,Variant,Step around the edges of a mat or towel in a controlled square.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step around the edges of a mat or towel in a controlled square. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX695,Forward-Back Step Touch,Cardio & Conditioning,"Calves, hips, coordination",Beginner,None,Standing,Cardio,Common,Step forward and back with a rhythmic touch instead of hopping.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step forward and back with a rhythmic touch instead of hopping. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX696,Box Step Cardio,Cardio & Conditioning,"Hips, calves, coordination",Beginner,None,Standing,Cardio,Common,"Step forward, across, back, and across to trace a box on the floor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step forward, across, back, and across to trace a box on the floor. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX697,Around-the-World Step,Cardio & Conditioning,"Hips, calves, coordination",Beginner,None,Standing,Cardio,Variant,Step around an imaginary circle while staying tall and controlled.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step around an imaginary circle while staying tall and controlled. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX698,Shadow Boxing Footwork,Cardio & Conditioning,"Shoulders, calves, coordination",Intermediate,None,Standing,Cardio,Common,Move lightly in place while changing angles and keeping hands up.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Move lightly in place while changing angles and keeping hands up. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX699,Jab-Cross Duck,Cardio & Conditioning,"Shoulders, legs, trunk",Intermediate,None,Standing,Cardio,Variant,"Throw a jab-cross, then bend the knees to duck under an imaginary line.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Throw a jab-cross, then bend the knees to duck under an imaginary line. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX700,Jab-Cross Slip,Cardio & Conditioning,"Shoulders, obliques, legs",Intermediate,None,Standing,Cardio,Variant,"Throw a jab-cross, then shift the head and ribs side to side in a slip.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Throw a jab-cross, then shift the head and ribs side to side in a slip. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX701,Punch and Knee Combo,Cardio & Conditioning,"Shoulders, hip flexors, core",Intermediate,None,Standing,Cardio,Common,Combine light punches with alternating knee drives.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Combine light punches with alternating knee drives. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX702,Standing Elbow-to-Knee Crunch Cardio,Cardio & Conditioning,"Obliques, hip flexors",Beginner,None,Standing,Cardio,Common,Bring one elbow and knee toward each other at a steady pace.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Bring one elbow and knee toward each other at a steady pace. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX703,Standing Skier Pulls,Cardio & Conditioning,"Lats, glutes, calves",Beginner,None,Standing,Cardio,Common,"Reach arms overhead, then pull them down as you hinge slightly.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Reach arms overhead, then pull them down as you hinge slightly. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX704,Standing Jump Rope High-Low,Cardio & Conditioning,"Calves, shoulders, coordination",Intermediate,None,Standing,Cardio,Variant,Alternate small imaginary rope bounces with a lower athletic stance.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Alternate small imaginary rope bounces with a lower athletic stance. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX705,Invisible Rope Side Swing,Cardio & Conditioning,"Calves, shoulders, coordination",Beginner,None,Standing,Cardio,Common,Mimic swinging a rope to each side while stepping or bouncing lightly.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Mimic swinging a rope to each side while stepping or bouncing lightly. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX706,Low-Impact Burpee to Reach,Cardio & Conditioning,Full body,Beginner,None,Standing to plank,Cardio,Common,"Step back to a plank, step in, and stand with an overhead reach.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Step back to a plank, step in, and stand with an overhead reach. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX707,Walkout to Stand,Cardio & Conditioning,"Hamstrings, shoulders, core",Beginner,None,Standing to plank,Cardio,Common,Walk hands to a plank and then back to standing.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Walk hands to a plank and then back to standing. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX708,Walkout to Shoulder Tap,Cardio & Conditioning,"Core, shoulders, hamstrings",Intermediate,None,Standing to plank,Cardio,Variant,"Walk out to plank, tap each shoulder, then walk back to standing.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Walk out to plank, tap each shoulder, then walk back to standing. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX709,Inchworm to Squat,Cardio & Conditioning,"Hamstrings, hips, shoulders",Intermediate,None,Standing to squat,Cardio,Variant,"Walk hands to plank, walk feet forward, then sit into a squat before standing.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Walk hands to plank, walk feet forward, then sit into a squat before standing. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX710,Bear Crawl Lateral,Cardio & Conditioning,"Full body, shoulders, hips",Intermediate,None,Bear crawl,Cardio,Common,Crawl sideways with small opposite hand-and-foot steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Crawl sideways with small opposite hand-and-foot steps. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX711,Crab Walk Forward-Back,Cardio & Conditioning,"Shoulders, glutes, hamstrings",Intermediate,None,Crab position,Cardio,Common,Move forward and backward in a crab position with hips lifted.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Move forward and backward in a crab position with hips lifted. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX712,Plank Step-In Step-Out,Cardio & Conditioning,"Core, shoulders, hip flexors",Intermediate,None,High plank,Cardio,Variant,Step both feet in toward hands and back to plank without jumping.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Step both feet in toward hands and back to plank without jumping. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX713,Step-Back Mountain Climber,Cardio & Conditioning,"Core, hip flexors, shoulders",Beginner,None,High plank,Cardio,Common,"Step one foot forward toward the hands and then back, alternating sides.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Step one foot forward toward the hands and then back, alternating sides. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX714,Lateral Line Step-Overs,Cardio & Conditioning,"Calves, hips, agility",Beginner,Line or towel marker,Standing,Cardio,Common,Step both feet over a line side to side at a steady pace.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step both feet over a line side to side at a steady pace. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX715,Stair Step-Over,Cardio & Conditioning,"Quads, calves, coordination",Intermediate,Stair,Standing,Cardio,Variant,Step over and back across a low stair or step with control.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand near a clear stair or low step and use a handrail if helpful. 2) Step over and back across a low stair or step with control. 3) Step, tap, or drive through the pattern at a smooth rhythm. 4) Keep your whole foot on the step when stepping up. 5) Slow down before switching directions or sides.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX716,Stair Side Step-Up Intervals,Cardio & Conditioning,"Quads, glutes, calves",Intermediate,Stair,Standing,Cardio,Common,Stand sideways to a stair and step up and down for repeated intervals.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand near a clear stair or low step and use a handrail if helpful. 2) Stand sideways to a stair and step up and down for repeated intervals. 3) Step, tap, or drive through the pattern at a smooth rhythm. 4) Keep your whole foot on the step when stepping up. 5) Slow down before switching directions or sides.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX717,Single-Leg Balance with Figure Eight Arms,Balance & Coordination,"Balance, ankles, shoulders",Beginner,None,Standing,Balance,Common,Stand on one leg while tracing figure eights with the arms.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg while tracing figure eights with the arms. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX718,Single-Leg Balance with Reach Across,Balance & Coordination,"Balance, ankles, hips",Beginner,None,Standing,Balance,Common,Stand on one leg and reach the opposite hand across the body.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg and reach the opposite hand across the body. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX719,Single-Leg Balance with Bottle Pass,Balance & Coordination,"Balance, ankles, trunk",Intermediate,Water bottle,Standing,Balance,Variant,Stand on one leg and pass a bottle around the torso.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg and pass a bottle around the torso. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX720,Tandem Stance Bottle Pass,Balance & Coordination,"Balance, ankles, trunk",Beginner,Water bottle,Standing,Balance,Common,Stand heel-to-toe and pass a bottle around your body.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand heel-to-toe and pass a bottle around your body. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX721,Heel-Toe Rock with Arm Reach,Balance & Coordination,"Ankles, calves, balance",Beginner,None,Standing,Balance,Common,Rock from heels to toes while reaching arms forward or overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Rock from heels to toes while reaching arms forward or overhead. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX722,Split-Stance Balance Chop,Balance & Coordination,"Balance, hips, trunk",Intermediate,Water bottle,Split stance,Balance,Variant,Hold a split stance and move a bottle diagonally like a chop.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the split stance position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Hold a split stance and move a bottle diagonally like a chop. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX723,Half-Kneeling Pallof Hold,Balance & Coordination,"Obliques, glutes, balance",Intermediate,Resistance band,Half-kneeling,Balance,Variant,Hold a band straight out from half-kneeling while resisting rotation.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Hold a band straight out from half-kneeling while resisting rotation. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX724,Tall-Kneeling Chop,Balance & Coordination,"Core, shoulders, hips",Intermediate,Water bottle,Tall-kneeling,Balance,Variant,Move a bottle diagonally across the body while kneeling tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the tall-kneeling position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Move a bottle diagonally across the body while kneeling tall. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX725,Single-Leg Calf Raise with Chair,Balance & Coordination,"Calves, ankles, balance",Beginner,Chair,Standing,Strength,Common,Hold a chair lightly and raise one heel at a time.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Hold a chair lightly and raise one heel at a time. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX726,Seated Calf Raise with Backpack,Balance & Coordination,Calves,Beginner,Backpack and chair,Seated,Strength,Common,Sit tall with a backpack on the thighs and lift both heels.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the seated position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Sit tall with a backpack on the thighs and lift both heels. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX727,Wall Tibialis Raise,Balance & Coordination,"Shins, ankles",Beginner,Wall,Standing,Strength,Common,Lean back on a wall and lift toes toward shins.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Lean back on a wall and lift toes toward shins. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX728,Standing Tibialis Raise,Balance & Coordination,"Shins, ankles, balance",Beginner,None,Standing,Strength,Variant,"Lift toes while standing tall, using support if needed.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Lift toes while standing tall, using support if needed. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX729,Toe Walk with High Reach,Balance & Coordination,"Calves, ankles, posture",Beginner,None,Standing,Balance,Common,Walk on the balls of the feet while reaching arms overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Walk on the balls of the feet while reaching arms overhead. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX730,Heel Walk with High Reach,Balance & Coordination,"Shins, ankles, posture",Beginner,None,Standing,Balance,Common,Walk on the heels while reaching arms overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Walk on the heels while reaching arms overhead. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX731,Lateral Toe Walk,Balance & Coordination,"Calves, ankles, lateral hips",Beginner,None,Standing,Balance,Variant,Walk sideways on the balls of the feet with small steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Walk sideways on the balls of the feet with small steps. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX732,Duck Walk Partial Range,Balance & Coordination,"Quads, hips, ankles",Advanced,None,Low squat,Balance,Variant,Stay in a comfortable partial squat and take small forward steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the low squat position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stay in a comfortable partial squat and take small forward steps. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX733,Bear Crawl Shoulder Tap,Balance & Coordination,"Core, shoulders, coordination",Intermediate,None,Bear plank,Balance,Common,Hold bear plank and tap one shoulder at a time.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) Hold bear plank and tap one shoulder at a time. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX734,Crab March,Balance & Coordination,"Glutes, shoulders, coordination",Intermediate,None,Crab position,Balance,Common,Hold a crab position and lift one foot at a time like a march.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Hold a crab position and lift one foot at a time like a march. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX735,Quadruped Crawl Circle,Balance & Coordination,"Core, shoulders, hips",Intermediate,None,Quadruped,Balance,Variant,Crawl hands and knees in a small circle in both directions.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Crawl hands and knees in a small circle in both directions. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX736,Mini-Band Balance Walk,Balance & Coordination,"Lateral hips, ankles, balance",Intermediate,Mini band,Standing,Balance,Variant,Take slow mini-band side steps with a pause on one leg between steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Take slow mini-band side steps with a pause on one leg between steps. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX737,Clock Lunge with Reach,Balance & Coordination,"Quads, glutes, balance",Intermediate,None,Standing,Balance,Variant,Lunge to clock positions while reaching the opposite hand toward the front foot.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with feet hip-width apart and brace gently. 2) Start with enough open floor space to move comfortably. 3) Lunge to clock positions while reaching the opposite hand toward the front foot. 4) Lower by bending both knees while keeping the front heel grounded. 5) Press through the front foot to return to the start position, then repeat or switch sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX738,Star Excursion Toe Tap,Balance & Coordination,"Balance, hips, ankles",Intermediate,None,Standing,Balance,Common,Stand on one leg and tap the other foot to several points around you.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg and tap the other foot to several points around you. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX739,Reverse Lunge to Single-Leg Hold,Balance & Coordination,"Quads, glutes, balance",Intermediate,None,Standing,Balance,Common,"Step back into a lunge, then drive up to a one-leg hold.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with feet hip-width apart and brace gently. 2) Start with enough open floor space to move comfortably. 3) Step back into a lunge, then drive up to a one-leg hold. 4) Lower by bending both knees while keeping the front heel grounded. 5) Press through the front foot to return to the start position, then repeat or switch sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX740,Step-Down to Balance,Balance & Coordination,"Quads, glutes, ankles",Intermediate,Low step,Standing,Balance,Common,Step down slowly from a low step and finish balanced on one leg.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand facing a low, stable step or stair. 2) Place one whole foot on the step and brace your trunk. 3) Step down slowly from a low step and finish balanced on one leg. 4) Drive through the foot on the step to rise with control. 5) Step down softly and repeat on the same side or alternate sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX741,Farmer March with Backpack,Balance & Coordination,"Grip, trunk, hip flexors",Beginner,Backpack,Standing,Strength,Common,Hold a backpack at one or both sides and march in place.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack at one or both sides and march in place. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX742,Front Rack Backpack Hold,Balance & Coordination,"Trunk, shoulders, legs",Beginner,Backpack,Standing,Strength,Variant,Hold a backpack high at the chest while standing tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack high at the chest while standing tall. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX743,Overhead Bottle Carry in Place,Balance & Coordination,"Shoulders, trunk, balance",Intermediate,Water bottles,Standing,Strength,Variant,Hold light bottles overhead and march in place.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold light bottles overhead and march in place. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX744,Suitcase Hold with Side Bend Resist,Balance & Coordination,"Obliques, grip, posture",Beginner,Backpack,Standing,Strength,Variant,Hold a backpack at one side and resist leaning toward it.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack at one side and resist leaning toward it. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX745,Standing March with Opposite Press,Balance & Coordination,"Core, shoulders, hip flexors",Beginner,Water bottle,Standing,Balance,Variant,March while pressing a bottle forward with the opposite hand.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) March while pressing a bottle forward with the opposite hand. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX746,Seated Posture Pull-Apart,Balance & Coordination,"Upper back, shoulders, posture",Beginner,Resistance band and chair,Seated,Strength,Common,Sit tall and pull a light band apart to train posture.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit tall near the front of a sturdy chair with feet flat. 2) Loop or anchor the band securely, start with light tension, and keep the band path clear. 3) Sit tall and pull a light band apart to train posture. 4) Move arms or shoulders through the named pattern while keeping ribs down. 5) Return to the start and repeat without leaning back.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX747,Front-Foot Elevated Split Squat Pulse,Lower Body Strength,"Quads, glutes, hip flexors",Intermediate,Low step or book,Standing,Strength,Variant,Place the front foot on a low elevation and make small controlled split-squat pulses.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with feet hip-width apart and brace gently. 2) Use a low, stable step or stair and keep the whole working foot supported. 3) Place the front foot on a low elevation and make small controlled split-squat pulses. 4) Lower by bending both knees while keeping the front heel grounded. 5) Press through the front foot to return to the start position, then repeat or switch sides.","1) Keep knees tracking the same direction as your toes. 2) Use your whole foot instead of rolling onto toes or collapsing arches. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX748,Suitcase Backpack Romanian Deadlift,Glutes & Hips,"Hamstrings, glutes, grip, trunk",Intermediate,Backpack,Standing,Strength,Variant,Hold a backpack in one hand and hinge while resisting side bending.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand with feet about hip-width apart and knees softly bent. 2) Load the backpack lightly, close all zippers, and hold or wear it securely before the first rep. 3) Hold a backpack in one hand and hinge while resisting side bending. 4) Push your hips back as your torso tips forward with a long spine. 5) Stop when you feel tension through the glutes or hamstrings, then drive hips forward to stand tall.","1) Keep ribs and pelvis stacked so the low back does not take over. 2) Move from the hips and pause where you feel the glutes or hamstrings working. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX749,Band-Resisted Hip Hinge,Glutes & Hips,"Glutes, hamstrings, trunk",Intermediate,Resistance band,Standing,Strength,Variant,Use a band around the hips to practice driving the hips back and forward.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand with feet about hip-width apart and knees softly bent. 2) Loop or anchor the band securely, start with light tension, and keep the band path clear. 3) Use a band around the hips to practice driving the hips back and forward. 4) Push your hips back as your torso tips forward with a long spine. 5) Stop when you feel tension through the glutes or hamstrings, then drive hips forward to stand tall.","1) Keep ribs and pelvis stacked so the low back does not take over. 2) Move from the hips and pause where you feel the glutes or hamstrings working. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Exercise,EX750,Half-Kneeling Pallof Press Iso Hold,Core & Trunk,"Obliques, glutes, deep core",Intermediate,Resistance band,Half-kneeling,Strength,Variant,Press a band straight out from half-kneeling and hold the extended position.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Press a band straight out from half-kneeling and hold the extended position. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",
-Stretch/Mobility,ST501,Supine Towel Chin Nod,Neck & Upper Traps,"Deep neck flexors, upper neck",Beginner,Towel,Supine,Mobility,Variant,Place a small towel under the neck and gently nod the chin as if saying yes.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Place a small towel under the neck and gently nod the chin as if saying yes. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST502,Seated Chin Tuck with Side Bend,Neck & Upper Traps,"Neck, upper traps",Beginner,None,Seated,Mobility,Variant,"Tuck the chin slightly, then tilt one ear toward the shoulder.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Tuck the chin slightly, then tilt one ear toward the shoulder. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST503,Seated Chin Tuck with Rotation,Neck & Upper Traps,"Neck, upper traps",Beginner,None,Seated,Mobility,Variant,"Tuck the chin slightly, then rotate the head side to side.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Tuck the chin slightly, then rotate the head side to side. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST504,Wall Chin Tuck with Arm Slide,Neck & Upper Traps,"Neck posture, shoulders",Beginner,Wall,Standing,Mobility,Variant,Hold a light chin tuck at the wall while sliding the arms upward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand with your back or side near a wall and keep the neck long. 2) Hold a light chin tuck at the wall while sliding the arms upward. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST505,Doorway Neck Side Bend Stretch,Neck & Upper Traps,"Upper traps, side neck",Beginner,Doorframe,Standing,Static stretch,Variant,Hold a doorway lightly with one hand and tilt the head away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold a doorway lightly with one hand and tilt the head away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST506,Shoulder-Blade Anchor Neck Stretch,Neck & Upper Traps,"Upper traps, side neck",Beginner,Chair,Seated,Static stretch,Common,Hold the chair edge to anchor one shoulder while tilting the head away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold the chair edge to anchor one shoulder while tilting the head away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST507,Collarbone Neck Stretch,Neck & Upper Traps,Front/side neck,Beginner,None,Seated or standing,Static stretch,Variant,Gently lift the chest and turn the head away from the collarbone area being stretched.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Gently lift the chest and turn the head away from the collarbone area being stretched. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST508,Sternum-Lift Neck Extension,Neck & Upper Traps,"Front neck, throat area",Beginner,None,Seated or standing,Mobility,Variant,"Lift the sternum first, then let the chin angle upward slightly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Lift the sternum first, then let the chin angle upward slightly. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST509,Supported Neck Rotation on Pillow,Neck & Upper Traps,Neck rotators,Beginner,Pillow,Supine,Mobility,Common,Rest the head on a pillow and slowly turn the head side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Rest the head on a pillow and slowly turn the head side to side. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST510,Lying Head Turn with Breath,Neck & Upper Traps,"Neck rotators, upper traps",Beginner,None,Supine,Mobility,Common,Lie on your back and match slow head turns with slow breathing.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Lie on your back and match slow head turns with slow breathing. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST511,Seated Neck Rotation with Eye Gaze,Neck & Upper Traps,"Neck rotators, eye-neck coordination",Beginner,None,Seated,Mobility,Variant,"Move the eyes first, then gently turn the head in the same direction.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Move the eyes first, then gently turn the head in the same direction. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST512,Upper Trap Stretch with Wrist Hold,Neck & Upper Traps,"Upper traps, side neck",Beginner,None,Seated or standing,Static stretch,Common,Hold one wrist behind your back and tilt the head away from that side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold one wrist behind your back and tilt the head away from that side. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST513,Levator Stretch with Hand Behind Back,Neck & Upper Traps,"Levator scapulae, upper traps",Beginner,None,Seated or standing,Static stretch,Common,Place one hand behind the back and look down toward the opposite armpit.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Place one hand behind the back and look down toward the opposite armpit. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST514,Gentle Neck Traction with Towel,Neck & Upper Traps,"Upper neck, suboccipitals",Beginner,Towel,Supine or seated,Mobility,Variant,Use a towel to support the skull and create a very light upward lengthening.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Use a towel to support the skull and create a very light upward lengthening. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST515,Neck Retraction Hold,Neck & Upper Traps,"Deep neck flexors, posture",Beginner,None,Seated or standing,Mobility,Common,Glide the head straight back and hold a long-neck position briefly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Glide the head straight back and hold a long-neck position briefly. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST516,Long-Neck Side Reach,Neck & Upper Traps,"Side neck, upper traps",Beginner,None,Standing,Dynamic stretch,Variant,Reach one arm down as the crown of the head lengthens up and slightly away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Reach one arm down as the crown of the head lengthens up and slightly away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST517,Neck Flexion with Shoulder Roll,Neck & Upper Traps,"Posterior neck, upper traps",Beginner,None,Seated or standing,Mobility,Variant,"Lower the chin slightly, then roll the shoulders slowly while the neck stays relaxed.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Lower the chin slightly, then roll the shoulders slowly while the neck stays relaxed. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST518,Neck Extension with Jaw Relax,Neck & Upper Traps,"Front neck, jaw",Beginner,None,Seated or standing,Mobility,Variant,Look slightly upward while keeping the jaw unclenched and shoulders heavy.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Look slightly upward while keeping the jaw unclenched and shoulders heavy. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST519,Supine Neck Side Bend over Towel,Neck & Upper Traps,Side neck,Beginner,Towel,Supine,Static stretch,Variant,Lie with the head supported and let one ear drift gently toward the shoulder.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Lie with the head supported and let one ear drift gently toward the shoulder. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST520,Quadruped Neck Rotation,Neck & Upper Traps,"Neck, upper back",Beginner,None,Quadruped,Mobility,Variant,"On all fours, turn the head slowly left and right while the spine stays long.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) On all fours, turn the head slowly left and right while the spine stays long. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST521,Standing Chin Tuck Against Wall,Neck & Upper Traps,Neck posture,Beginner,Wall,Standing,Mobility,Common,Stand with the back of the head near the wall and glide the chin straight back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand with your back or side near a wall and keep the neck long. 2) Stand with the back of the head near the wall and glide the chin straight back. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST522,Neck Clock with Breath,Neck & Upper Traps,Neck mobility,Beginner,None,Seated,Mobility,Variant,Imagine the nose tracing small clock points while breathing slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Imagine the nose tracing small clock points while breathing slowly. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST523,Neck Diagonal Reach-Away,Neck & Upper Traps,Side/posterior neck,Beginner,None,Standing,Static stretch,Variant,Reach one arm diagonally down and away while the head tilts the opposite direction.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Reach one arm diagonally down and away while the head tilts the opposite direction. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST524,Occipital Release on Towel Roll,Neck & Upper Traps,"Upper neck, suboccipitals",Beginner,Towel,Supine,Recovery,Common,Rest the base of the skull on a towel roll and breathe with the jaw relaxed.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Rest the base of the skull on a towel roll and breathe with the jaw relaxed. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST525,Scalene Stretch with Rib Anchor,Neck & Upper Traps,"Scalenes, side neck",Beginner,Chair,Seated,Static stretch,Variant,"Hold the chair to keep one shoulder down, then tilt and rotate the head away.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold the chair to keep one shoulder down, then tilt and rotate the head away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST526,Wall Pec Stretch Low Arm,"Shoulders, Chest & Upper Back","Chest, front shoulder",Beginner,Wall,Standing,Static stretch,Common,Place the hand low on a wall and turn the body away gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the hand low on a wall and turn the body away gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST527,Wall Pec Stretch Mid Arm,"Shoulders, Chest & Upper Back","Chest, front shoulder",Beginner,Wall,Standing,Static stretch,Common,Place the arm at shoulder height on a wall and rotate away slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the arm at shoulder height on a wall and rotate away slowly. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST528,Wall Pec Stretch High Arm,"Shoulders, Chest & Upper Back","Chest, front shoulder, lats",Beginner,Wall,Standing,Static stretch,Common,Place the arm slightly above shoulder height and turn away to open the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the arm slightly above shoulder height and turn away to open the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST529,Corner Pec Stretch,"Shoulders, Chest & Upper Back","Chest, front shoulders",Beginner,Wall corner,Standing,Static stretch,Common,Place forearms on two walls of a corner and step the chest forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place forearms on two walls of a corner and step the chest forward. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST530,Doorway Chest Stretch with Step Through,"Shoulders, Chest & Upper Back","Chest, front shoulders",Beginner,Doorway,Standing,Static stretch,Common,Place forearms on the doorway and step one foot through to open the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand in a doorway and place the working hand or forearm on the frame at a comfortable height. 2) Place forearms on the doorway and step one foot through to open the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST531,One-Arm Doorway Chest Stretch,"Shoulders, Chest & Upper Back","Chest, front shoulder",Beginner,Doorway,Standing,Static stretch,Common,Place one forearm on a doorway and rotate the body away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand in a doorway and place the working hand or forearm on the frame at a comfortable height. 2) Place one forearm on a doorway and rotate the body away. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST532,Forearm Doorway Pec Stretch,"Shoulders, Chest & Upper Back","Chest, pec minor",Beginner,Doorway,Standing,Static stretch,Variant,Keep the forearm vertical on the doorway and gently lean through.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand in a doorway and place the working hand or forearm on the frame at a comfortable height. 2) Keep the forearm vertical on the doorway and gently lean through. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST533,Chest Opener with Towel Behind Back,"Shoulders, Chest & Upper Back","Chest, shoulders",Beginner,Towel,Standing,Static stretch,Common,Hold a towel behind the back and gently lift the hands away from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Hold a towel behind the back and gently lift the hands away from the hips. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST534,Towel Shoulder Extension Lift,"Shoulders, Chest & Upper Back","Front shoulders, chest",Beginner,Towel,Standing,Mobility,Variant,Hold a towel behind the body and slowly lift the arms backward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Hold a towel behind the body and slowly lift the arms backward. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST535,Shoulder Flexion Table Slide,"Shoulders, Chest & Upper Back","Lats, shoulders",Beginner,Table or counter,Standing hinge,Static stretch,Common,Place hands on a table and sit the hips back until the shoulders stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Use a stable table or desk and place the hand, forearm, or leg on it with light pressure. 2) Place hands on a table and sit the hips back until the shoulders stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST536,Seated Table Lat Stretch,"Shoulders, Chest & Upper Back","Lats, upper back",Beginner,Table,Seated,Static stretch,Common,"Sit facing a table, place hands forward, and sink the chest down gently.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Use a stable table or desk and place the hand, forearm, or leg on it with light pressure. 2) Sit facing a table, place hands forward, and sink the chest down gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST537,Prayer Lat Stretch on Chair,"Shoulders, Chest & Upper Back","Lats, shoulders, upper back",Beginner,Chair,Kneeling,Static stretch,Common,Place elbows or hands on a chair and lower the chest toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Place elbows or hands on a chair and lower the chest toward the floor. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST538,Kneeling Lat Stretch with Palms Up,"Shoulders, Chest & Upper Back","Lats, triceps",Beginner,Chair,Kneeling,Static stretch,Variant,Rest palms up on a chair and sit the hips back into a lat stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Rest palms up on a chair and sit the hips back into a lat stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST539,Kneeling Lat Stretch with Thumbs Up,"Shoulders, Chest & Upper Back","Lats, shoulders",Beginner,Chair,Kneeling,Static stretch,Variant,Place thumbs up on a chair and sink the chest down.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Place thumbs up on a chair and sink the chest down. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST540,Wall Lat Stretch with Hip Hinge,"Shoulders, Chest & Upper Back","Lats, shoulders, back",Beginner,Wall,Standing,Static stretch,Common,Place hands on a wall and hinge the hips back to lengthen the lats.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place hands on a wall and hinge the hips back to lengthen the lats. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST541,Wall Lat Stretch with Side Step,"Shoulders, Chest & Upper Back","Lats, side body",Beginner,Wall,Standing,Static stretch,Variant,Hold the wall and step the hips to one side to stretch one lat more.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Hold the wall and step the hips to one side to stretch one lat more. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST542,Cross-Body Shoulder Stretch with Rotation,"Shoulders, Chest & Upper Back","Rear shoulder, upper back",Beginner,None,Standing,Static stretch,Common,Pull one arm across the body while gently rotating the chest away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Pull one arm across the body while gently rotating the chest away. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST543,Posterior Shoulder Stretch on Wall,"Shoulders, Chest & Upper Back",Rear shoulder,Beginner,Wall,Standing,Static stretch,Variant,Place the back of one shoulder or arm near the wall and turn away gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the back of one shoulder or arm near the wall and turn away gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST544,Sleeper Stretch with Pillow Support,"Shoulders, Chest & Upper Back",Rear shoulder capsule,Intermediate,Pillow,Side-lying,Static stretch,Common,Support the head and gently rotate the top forearm toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Support the head and gently rotate the top forearm toward the floor. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST545,Side-Lying Cross-Body Shoulder Stretch,"Shoulders, Chest & Upper Back","Rear shoulder, upper back",Beginner,None,Side-lying,Static stretch,Variant,Lie on one side and draw the top arm across the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Lie on one side and draw the top arm across the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST546,Triceps Stretch with Towel Assist,"Shoulders, Chest & Upper Back","Triceps, shoulders",Beginner,Towel,Standing or seated,Static stretch,Common,Use a towel to help guide the top elbow into an overhead triceps stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Use a towel to help guide the top elbow into an overhead triceps stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST547,Overhead Triceps Stretch with Rib Tuck,"Shoulders, Chest & Upper Back","Triceps, lats",Beginner,None,Standing or seated,Static stretch,Common,Reach one elbow overhead while keeping the ribs gently tucked down.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Reach one elbow overhead while keeping the ribs gently tucked down. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST548,Biceps Stretch with Fingers Down,"Shoulders, Chest & Upper Back","Biceps, forearms, chest",Beginner,Wall,Standing,Static stretch,Common,Place the palm on a wall with fingers pointing down and turn away slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the palm on a wall with fingers pointing down and turn away slowly. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST549,Biceps Stretch with Palm Up,"Shoulders, Chest & Upper Back","Biceps, chest",Beginner,Wall,Standing,Static stretch,Variant,Place the palm up against the wall and rotate away gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the palm up against the wall and rotate away gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST550,Scapular Protraction Stretch on Wall,"Shoulders, Chest & Upper Back","Upper back, shoulder blades",Beginner,Wall,Standing,Mobility,Common,Press hands into a wall and round the upper back to spread shoulder blades.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Press hands into a wall and round the upper back to spread shoulder blades. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST551,Scapular Retraction Mobility,"Shoulders, Chest & Upper Back","Chest, upper back",Beginner,None,Standing,Mobility,Common,Alternate gently spreading and squeezing the shoulder blades.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Alternate gently spreading and squeezing the shoulder blades. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST552,Shoulder Blade Clock,"Shoulders, Chest & Upper Back","Shoulder blades, upper back",Beginner,Wall,Standing,Mobility,Variant,Place one hand on a wall and move the shoulder blade toward clock directions.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place one hand on a wall and move the shoulder blade toward clock directions. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST553,Wall Slide Reach and Lift,"Shoulders, Chest & Upper Back","Shoulders, upper back",Beginner,Wall,Standing,Mobility,Common,Slide forearms up the wall and gently reach higher at the top.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Slide forearms up the wall and gently reach higher at the top. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST554,Floor Shoulder Flexion Slide,"Shoulders, Chest & Upper Back","Shoulders, lats",Beginner,Towel,Prone or kneeling,Mobility,Variant,Slide the hands forward on a towel while keeping the ribs controlled.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Slide the hands forward on a towel while keeping the ribs controlled. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST555,Child's Pose Shoulder Walkout,"Shoulders, Chest & Upper Back","Shoulders, lats, upper back",Beginner,None,Kneeling,Static stretch,Common,"From child’s pose, walk the hands farther forward to deepen the shoulder stretch.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) From child’s pose, walk the hands farther forward to deepen the shoulder stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST556,Puppy Pose with Elbows Bent,"Shoulders, Chest & Upper Back","Lats, triceps, upper back",Intermediate,None,Kneeling,Static stretch,Variant,"In puppy pose, bend elbows and bring hands toward the upper back.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) In puppy pose, bend elbows and bring hands toward the upper back. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST557,Puppy Pose with Hands on Blocks,"Shoulders, Chest & Upper Back","Shoulders, lats, chest",Intermediate,Yoga blocks or pillows,Kneeling,Static stretch,Variant,Place hands on blocks or pillows in puppy pose to change the shoulder angle.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Place hands on blocks or pillows in puppy pose to change the shoulder angle. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST558,Thread-the-Needle with Arm Sweep,"Shoulders, Chest & Upper Back","Upper back, rear shoulder",Beginner,None,Quadruped,Dynamic stretch,Common,"Thread one arm under the body, then sweep it open toward the ceiling.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Thread one arm under the body, then sweep it open toward the ceiling. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST559,Quadruped Reach-Under Hold,"Shoulders, Chest & Upper Back","Upper back, rear shoulder",Beginner,None,Quadruped,Static stretch,Common,Reach one arm under the body and rest the shoulder lightly toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Reach one arm under the body and rest the shoulder lightly toward the floor. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST560,Standing Hug-and-Reach Upper Back,"Shoulders, Chest & Upper Back","Upper back, shoulder blades",Beginner,None,Standing,Static stretch,Common,"Hug yourself, then reach the elbows forward to spread the shoulder blades.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Hug yourself, then reach the elbows forward to spread the shoulder blades. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST561,Seated Bear Hug with Breath,"Shoulders, Chest & Upper Back","Upper back, shoulder blades",Beginner,Chair,Seated,Static stretch,Common,"Sit tall, hug the opposite shoulders, and breathe into the upper back.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Sit tall, hug the opposite shoulders, and breathe into the upper back. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST562,Foam Roller Pec Stretch with Snow Angels,"Shoulders, Chest & Upper Back","Chest, shoulders",Intermediate,Foam roller,Supine,Mobility,Variant,Lie lengthwise on a foam roller and move arms like slow snow angels.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie lengthwise on a foam roller and move arms like slow snow angels. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use moderate pressure and avoid rolling directly on sharp, bony, or painful spots. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST563,Towel Roll Cactus Stretch,"Shoulders, Chest & Upper Back","Chest, front shoulders",Beginner,Towel,Supine,Static stretch,Common,Lie on a towel roll with elbows bent like goalposts to open the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Lie on a towel roll with elbows bent like goalposts to open the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST564,Supine Angel on Towel Roll,"Shoulders, Chest & Upper Back","Chest, shoulders, upper back",Beginner,Towel,Supine,Mobility,Common,Lie on a towel roll and slide the arms up and down like angels.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Lie on a towel roll and slide the arms up and down like angels. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST565,Side-Lying Windmill Arm Sweep,"Shoulders, Chest & Upper Back","Chest, shoulders, ribs",Beginner,None,Side-lying,Dynamic stretch,Common,Sweep the top arm in a large circle while lying on your side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Sweep the top arm in a large circle while lying on your side. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST566,Open Book with Top Knee on Pillow,"Shoulders, Chest & Upper Back","Chest, upper back, ribs",Beginner,Pillow,Side-lying,Static stretch,Common,Support the top knee on a pillow and rotate the top arm open.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Support the top knee on a pillow and rotate the top arm open. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST567,Wall Angels with Bent Knees,"Shoulders, Chest & Upper Back","Shoulders, chest, posture",Beginner,Wall,Standing,Mobility,Common,Stand with bent knees against the wall and slide arms in an angel pattern.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Stand with bent knees against the wall and slide arms in an angel pattern. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST568,Broomstick Shoulder Flexion Stretch,"Shoulders, Chest & Upper Back","Shoulders, lats",Beginner,Broomstick,Standing or supine,Mobility,Common,Hold a broomstick wide and raise it overhead slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Hold a broomstick wide and raise it overhead slowly. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST569,Broomstick Behind-Back Lift,"Shoulders, Chest & Upper Back","Front shoulders, chest",Beginner,Broomstick,Standing,Mobility,Variant,Hold a broomstick behind the back and lift it gently away from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Hold a broomstick behind the back and lift it gently away from the hips. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST570,Band Lat Opener,"Shoulders, Chest & Upper Back","Lats, shoulders, side body",Intermediate,Resistance band,Standing,Static stretch,Variant,Hold a band overhead or anchored high and lean the hips back to open the lat.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Hold a band overhead or anchored high and lean the hips back to open the lat. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use a light band first and make sure it is anchored or held securely before adding tension. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST571,Wrist Flexor Stretch with Fingers Down,"Arms, Wrists & Hands","Wrist flexors, forearm",Beginner,Wall,Standing,Static stretch,Common,Place the palm on a wall with fingers pointing down and gently straighten the elbow.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a wall with fingers pointing down and gently straighten the elbow. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST572,Wrist Flexor Stretch with Fingers Out,"Arms, Wrists & Hands","Wrist flexors, forearm",Beginner,Wall,Standing,Static stretch,Variant,Place the palm on a wall with fingers angled outward and rotate gently away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a wall with fingers angled outward and rotate gently away. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST573,Wrist Extensor Stretch with Fist,"Arms, Wrists & Hands","Wrist extensors, forearm",Beginner,None,Seated or standing,Static stretch,Common,Make a loose fist and gently bend the wrist downward with the other hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Make a loose fist and gently bend the wrist downward with the other hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST574,Wrist Extensor Stretch with Open Hand,"Arms, Wrists & Hands","Wrist extensors, forearm",Beginner,None,Seated or standing,Static stretch,Common,Keep the fingers open and gently flex the wrist with the opposite hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Keep the fingers open and gently flex the wrist with the opposite hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST575,Tabletop Wrist Circles,"Arms, Wrists & Hands","Wrists, forearms",Beginner,None,Quadruped,Mobility,Common,Place palms on the floor and make small circles over the wrists.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place palms on the floor and make small circles over the wrists. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST576,Tabletop Wrist Figure Eight,"Arms, Wrists & Hands","Wrists, forearms",Beginner,None,Quadruped,Mobility,Variant,Shift the shoulders in a small figure-eight path over the hands.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Shift the shoulders in a small figure-eight path over the hands. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST577,Palm Heel Lift Mobility,"Arms, Wrists & Hands","Wrists, palms",Beginner,Table or floor,Quadruped or standing,Mobility,Common,"Keep fingers down and lift the heel of the palm slightly, then lower.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Keep fingers down and lift the heel of the palm slightly, then lower. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST578,Knuckle Wrist Rock Sideways,"Arms, Wrists & Hands","Wrists, forearms",Beginner,None,Quadruped,Mobility,Variant,Rest on knuckles lightly and rock side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Rest on knuckles lightly and rock side to side. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST579,Back-of-Hand Wrist Rock,"Arms, Wrists & Hands","Wrist extensors, forearms",Intermediate,None,Quadruped,Mobility,Variant,Place the backs of the hands on the floor and gently rock backward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the backs of the hands on the floor and gently rock backward. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST580,Finger Tendon Glide Hook,"Arms, Wrists & Hands",Finger flexors,Beginner,None,Seated or standing,Mobility,Common,Move the fingers into a hook shape while keeping the knuckles mostly straight.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Move the fingers into a hook shape while keeping the knuckles mostly straight. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST581,Finger Tendon Glide Tabletop,"Arms, Wrists & Hands",Finger tendons,Beginner,None,Seated or standing,Mobility,Common,Bend the large knuckles to make a tabletop hand shape.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Bend the large knuckles to make a tabletop hand shape. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST582,Finger Tendon Glide Straight Fist,"Arms, Wrists & Hands",Finger tendons,Beginner,None,Seated or standing,Mobility,Common,Curl the fingertips into a straight fist and then open the hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Curl the fingertips into a straight fist and then open the hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST583,Thumb Web-Space Stretch,"Arms, Wrists & Hands","Thumb, palm",Beginner,None,Seated or standing,Static stretch,Common,Gently open the space between the thumb and index finger.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Gently open the space between the thumb and index finger. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST584,Thumb Opposition Stretch,"Arms, Wrists & Hands","Thumb, palm",Beginner,None,Seated or standing,Mobility,Common,"Touch the thumb toward each fingertip, then gently open the hand.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Touch the thumb toward each fingertip, then gently open the hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST585,Finger Abduction Stretch,"Arms, Wrists & Hands",Finger web spaces,Beginner,None,Seated or standing,Mobility,Variant,Spread the fingers apart and gently assist between fingers if needed.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Spread the fingers apart and gently assist between fingers if needed. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST586,Finger Extension Against Table,"Arms, Wrists & Hands","Fingers, palms",Beginner,Table,Seated or standing,Static stretch,Common,Place the palm on a table and gently straighten one finger at a time.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a table and gently straighten one finger at a time. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST587,Forearm Pronator Stretch,"Arms, Wrists & Hands","Forearm, elbow",Beginner,None,Seated or standing,Static stretch,Variant,Hold one forearm and gently rotate the palm upward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Hold one forearm and gently rotate the palm upward. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST588,Forearm Supinator Stretch,"Arms, Wrists & Hands","Forearm, elbow",Beginner,None,Seated or standing,Static stretch,Variant,Hold one forearm and gently rotate the palm downward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Hold one forearm and gently rotate the palm downward. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST589,Elbow Flexor Stretch,"Arms, Wrists & Hands","Biceps, front elbow",Beginner,Wall,Standing,Static stretch,Common,Place the palm on a wall and slowly straighten the elbow.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a wall and slowly straighten the elbow. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST590,Elbow Extensor Stretch,"Arms, Wrists & Hands","Triceps, back elbow",Beginner,None,Standing or seated,Static stretch,Common,Bend the elbow and gently guide the hand behind the shoulder.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Bend the elbow and gently guide the hand behind the shoulder. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST591,Triceps Cross-Body Stretch,"Arms, Wrists & Hands","Triceps, rear shoulder",Beginner,None,Standing or seated,Static stretch,Variant,Bring one bent elbow across the body and guide it with the other hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Bring one bent elbow across the body and guide it with the other hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST592,Ulnar Nerve Glide Prep,"Arms, Wrists & Hands","Forearm, hand nerve glide",Beginner,None,Seated or standing,Mobility,Variant,Make a gentle okay-sign shape and move the elbow slightly in and out.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall and keep the movement very gentle. 2) Make a gentle okay-sign shape and move the elbow slightly in and out. 3) Move in and out of the position rather than holding a hard stretch. 4) Stop well before tingling, numbness, or symptoms increase. 5) Repeat slowly on the other side if appropriate.","1) This should feel like a gentle glide, not an intense stretch. 2) Do not hold the end position. 3) Stop if tingling, numbness, or radiating symptoms increase. 4) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST593,Median Nerve Glide Prep,"Arms, Wrists & Hands","Forearm, palm nerve glide",Beginner,None,Seated or standing,Mobility,Variant,Open the palm to the side and gently move the wrist and head in opposite directions.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall and keep the movement very gentle. 2) Open the palm to the side and gently move the wrist and head in opposite directions. 3) Move in and out of the position rather than holding a hard stretch. 4) Stop well before tingling, numbness, or symptoms increase. 5) Repeat slowly on the other side if appropriate.","1) This should feel like a gentle glide, not an intense stretch. 2) Do not hold the end position. 3) Stop if tingling, numbness, or radiating symptoms increase. 4) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST594,Radial Nerve Glide Prep,"Arms, Wrists & Hands","Forearm, thumb-side nerve glide",Beginner,None,Seated or standing,Mobility,Variant,Turn the thumb inward gently and move the arm slightly away from the body.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall and keep the movement very gentle. 2) Turn the thumb inward gently and move the arm slightly away from the body. 3) Move in and out of the position rather than holding a hard stretch. 4) Stop well before tingling, numbness, or symptoms increase. 5) Repeat slowly on the other side if appropriate.","1) This should feel like a gentle glide, not an intense stretch. 2) Do not hold the end position. 3) Stop if tingling, numbness, or radiating symptoms increase. 4) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST595,Wrist Radial Deviation Stretch,"Arms, Wrists & Hands","Wrist, forearm",Beginner,None,Seated or standing,Static stretch,Variant,"Guide the hand toward the thumb side lightly, then release.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Guide the hand toward the thumb side lightly, then release. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST596,Wrist Ulnar Deviation Stretch,"Arms, Wrists & Hands","Wrist, forearm",Beginner,None,Seated or standing,Static stretch,Variant,"Guide the hand toward the pinky side lightly, then release.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Guide the hand toward the pinky side lightly, then release. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST597,Palm Press with Elbow Lift,"Arms, Wrists & Hands","Wrists, palms, forearms",Beginner,None,Standing or seated,Mobility,Common,Press palms together and slowly lift or lower the elbows.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Press palms together and slowly lift or lower the elbows. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST598,Wall Wrist Extension with Fingers Out,"Arms, Wrists & Hands","Wrists, forearms",Beginner,Wall,Standing,Static stretch,Variant,Place palms on a wall with fingers angled outward and lean in gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place palms on a wall with fingers angled outward and lean in gently. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST599,Wall Wrist Flexion with Fingers Down,"Arms, Wrists & Hands","Wrists, forearms",Beginner,Wall,Standing,Static stretch,Variant,Place the back of one hand on the wall with fingers down and gently lean away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the back of one hand on the wall with fingers down and gently lean away. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST600,Towel Twist Forearm Mobility,"Arms, Wrists & Hands","Wrists, forearms",Beginner,Towel,Seated or standing,Mobility,Common,Hold a towel and slowly twist it both directions like wringing water out.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Hold a towel and slowly twist it both directions like wringing water out. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST601,Segmental Cat-Cow,"Spine, Back & Ribs","Spine, ribs",Beginner,None,Quadruped,Mobility,Common,Move slowly through cat-cow one section of the spine at a time.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start on hands and knees with hands under shoulders and knees under hips. 2) Move slowly through cat-cow one section of the spine at a time. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST602,Cat-Cow with Lateral Shift,"Spine, Back & Ribs","Spine, ribs, hips",Beginner,None,Quadruped,Mobility,Variant,Move through cat-cow while shifting the hips slightly side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start on hands and knees with hands under shoulders and knees under hips. 2) Move through cat-cow while shifting the hips slightly side to side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST603,Child's Pose with Thread Reach,"Spine, Back & Ribs","Upper back, lats, ribs",Beginner,None,Kneeling,Static stretch,Variant,"From child’s pose, thread one arm under the other and reach sideways.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) From child’s pose, thread one arm under the other and reach sideways. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST604,Thread-the-Needle to Sky Reach,"Spine, Back & Ribs","Thoracic spine, shoulders",Beginner,None,Quadruped,Dynamic stretch,Common,"Thread one arm under the body, then open it toward the ceiling.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Thread one arm under the body, then open it toward the ceiling. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST605,Quadruped Rib Circle,"Spine, Back & Ribs","Ribs, thoracic spine",Beginner,None,Quadruped,Mobility,Variant,"On all fours, draw slow circles with the rib cage.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) On all fours, draw slow circles with the rib cage. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST606,Quadruped T-Spine Circle,"Spine, Back & Ribs","Thoracic spine, ribs",Beginner,None,Quadruped,Mobility,Variant,Keep hips still and circle the upper back gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start on hands and knees with hands under shoulders and knees under hips. 2) Keep hips still and circle the upper back gently. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST607,Seated Thoracic Extension with Hands Behind Head,"Spine, Back & Ribs","Upper back, ribs",Beginner,Chair,Seated,Mobility,Common,Interlace hands behind the head and gently extend the upper back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Interlace hands behind the head and gently extend the upper back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST608,Seated Thoracic Extension over Chair Back,"Spine, Back & Ribs","Upper back, chest",Beginner,Chair,Seated,Mobility,Common,Lean the upper back over a chair back while supporting the head.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Lean the upper back over a chair back while supporting the head. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST609,Wall Thoracic Extension Stretch,"Spine, Back & Ribs","Upper back, shoulders",Beginner,Wall,Standing,Static stretch,Common,Place forearms on a wall and sink the chest down to extend the upper back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Place forearms on a wall and sink the chest down to extend the upper back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST610,Kneeling Thoracic Extension on Chair,"Spine, Back & Ribs","Upper back, lats",Beginner,Chair,Kneeling,Static stretch,Common,Kneel with elbows on a chair and drop the chest toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Kneel on a mat or cushion with hips stacked and knees comfortable. 2) Kneel with elbows on a chair and drop the chest toward the floor. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST611,Supine Rib Opener with Arms Overhead,"Spine, Back & Ribs","Ribs, lats, chest",Beginner,None,Supine,Static stretch,Common,Lie on the back and reach both arms overhead while breathing into the ribs.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie on the back and reach both arms overhead while breathing into the ribs. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST612,Side-Lying Rib Breathing over Pillow,"Spine, Back & Ribs","Ribs, side body",Beginner,Pillow,Side-lying,Recovery,Common,Lie sideways over a pillow and breathe into the top-side ribs.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your side with a pillow supporting your ribs or head as needed. 2) Lie sideways over a pillow and breathe into the top-side ribs. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST613,Side-Lying Book Opener with Breath Hold,"Spine, Back & Ribs","Thoracic spine, chest",Beginner,None,Side-lying,Static stretch,Variant,Open the top arm and pause for a slow breath before closing.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your side with a pillow supporting your ribs or head as needed. 2) Open the top arm and pause for a slow breath before closing. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST614,Supine Lumbar Rotation Feet Wide,"Spine, Back & Ribs","Low back, hips",Beginner,None,Supine,Mobility,Common,Lie with feet wider than hips and let knees rotate side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie with feet wider than hips and let knees rotate side to side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST615,Supine Lumbar Rotation Feet Narrow,"Spine, Back & Ribs","Low back, hips",Beginner,None,Supine,Mobility,Common,Lie with feet close together and rock both knees side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie with feet close together and rock both knees side to side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST616,Supine Windshield Wiper Hold,"Spine, Back & Ribs","Low back, hips",Beginner,None,Supine,Static stretch,Variant,Let both knees fall to one side and hold gently before switching.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Let both knees fall to one side and hold gently before switching. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST617,Seated 90/90 Spine Twist,"Spine, Back & Ribs","Thoracic spine, hips",Intermediate,None,Seated,Static stretch,Variant,Sit in a 90/90 hip position and rotate the torso over the front leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in a 90/90 hip position and rotate the torso over the front leg. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST618,Seated Side Bend with Forward Angle,"Spine, Back & Ribs","Side body, low back",Beginner,None,Seated,Static stretch,Variant,Side bend while angling the chest slightly forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Side bend while angling the chest slightly forward. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST619,Seated Side Bend with Back Angle,"Spine, Back & Ribs","Side body, ribs",Beginner,None,Seated,Static stretch,Variant,Side bend while angling the chest slightly upward and back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Side bend while angling the chest slightly upward and back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST620,Standing Side Bend with Wall Support,"Spine, Back & Ribs","Side body, lats",Beginner,Wall,Standing,Static stretch,Common,Hold a wall with one hand and bend the ribs away from it.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Hold a wall with one hand and bend the ribs away from it. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST621,Standing Side Bend with Cross-Step,"Spine, Back & Ribs","Side body, lats, hips",Beginner,None,Standing,Static stretch,Common,Cross one foot behind the other and reach overhead into a side bend.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall with feet grounded and knees soft. 2) Cross one foot behind the other and reach overhead into a side bend. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST622,Kneeling Side Bend with Hand Behind Head,"Spine, Back & Ribs","Side body, ribs, hips",Beginner,None,Kneeling,Static stretch,Variant,"Kneel tall, place one hand behind the head, and bend to the side.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion with hips stacked and knees comfortable. 2) Kneel tall, place one hand behind the head, and bend to the side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST623,Half-Kneeling Rib Reach,"Spine, Back & Ribs","Ribs, hip flexors, side body",Beginner,None,Half-kneeling,Static stretch,Common,Reach the arm on the kneeling side overhead and slightly across.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Kneel on a mat or cushion with hips stacked and knees comfortable. 2) Reach the arm on the kneeling side overhead and slightly across. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST624,Low Lunge Rib Rotation,"Spine, Back & Ribs","Ribs, upper back, hips",Intermediate,None,Low lunge,Mobility,Common,"From a low lunge, rotate the ribs toward the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported if needed. 2) From a low lunge, rotate the ribs toward the front leg. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST625,Wall-Assisted Quadratus Lumborum Stretch,"Spine, Back & Ribs","Side low back, lats",Beginner,Wall,Standing,Static stretch,Variant,Hold the wall and shift hips away to stretch the side of the low back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Hold the wall and shift hips away to stretch the side of the low back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST626,Supine Banana Stretch with Crossed Ankles,"Spine, Back & Ribs","Side body, lats, hips",Beginner,None,Supine,Static stretch,Variant,Lie in a banana shape with ankles crossed to emphasize one side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie in a banana shape with ankles crossed to emphasize one side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST627,Prone Press-Up with Breath,"Spine, Back & Ribs","Abs, low back mobility",Beginner,None,Prone,Mobility,Common,Press the chest up gently and breathe before lowering.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie face down with hands or forearms placed comfortably beside the chest. 2) Press the chest up gently and breathe before lowering. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST628,Sphinx Shoulder Push,"Spine, Back & Ribs","Upper back, shoulders, low back",Beginner,None,Prone,Mobility,Variant,"In sphinx, press forearms down and gently lift the chest.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie face down with hands or forearms placed comfortably beside the chest. 2) In sphinx, press forearms down and gently lift the chest. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST629,Cobra Rock,"Spine, Back & Ribs","Abs, spine",Beginner,None,Prone,Dynamic stretch,Variant,Move in and out of a small cobra position with control.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie face down with hands or forearms placed comfortably beside the chest. 2) Move in and out of a small cobra position with control. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST630,Down Dog to Child's Pose Wave,"Spine, Back & Ribs","Spine, shoulders, hips",Beginner,None,Quadruped to yoga pose,Dynamic stretch,Common,Flow from down dog into child’s pose with a slow spine wave.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in child’s pose with knees and hips comfortable and arms reaching forward. 2) Flow from down dog into child’s pose with a slow spine wave. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST631,Standing Spine Roll-Down,"Spine, Back & Ribs","Back, hamstrings",Beginner,None,Standing,Mobility,Common,"Roll down from the head through the spine, then stack back up slowly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and knees soft. 2) Roll down from the head through the spine, then stack back up slowly. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST632,Wall Spine Roll-Down,"Spine, Back & Ribs","Back, posture",Beginner,Wall,Standing,Mobility,Common,Roll the spine down and up while lightly supported by a wall.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Roll the spine down and up while lightly supported by a wall. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST633,Seated C-Curve with Side Reach,"Spine, Back & Ribs","Low back, ribs",Beginner,None,Seated,Static stretch,Variant,Round the back into a C shape and reach slightly to one side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Round the back into a C shape and reach slightly to one side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST634,Tail Wag with Breath,"Spine, Back & Ribs","Low back, ribs, hips",Beginner,None,Quadruped,Mobility,Common,"On all fours, move hips and ribs side to side like a slow tail wag.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) On all fours, move hips and ribs side to side like a slow tail wag. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST635,Threaded Childs Pose,"Spine, Back & Ribs","Upper back, lats, ribs",Beginner,None,Kneeling,Static stretch,Variant,"From child’s pose, reach one arm under the other and rest into the stretch.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) From child’s pose, reach one arm under the other and rest into the stretch. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST636,90/90 Hip Switch with Hands Behind,Hips & Glutes,"Hips, glutes",Intermediate,None,Seated,Mobility,Common,Place hands behind you and rotate both knees from side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Place hands behind you and rotate both knees from side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST637,90/90 Hip Switch No Hands,Hips & Glutes,"Hips, glutes, trunk",Advanced,None,Seated,Mobility,Variant,Rotate through 90/90 switches without using the hands for support.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Rotate through 90/90 switches without using the hands for support. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST638,90/90 Front-Leg Lift-Off,Hips & Glutes,Hip external rotators,Intermediate,None,Seated,Mobility,Variant,"In 90/90, lift the front ankle or knee slightly without leaning away.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) In 90/90, lift the front ankle or knee slightly without leaning away. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST639,90/90 Back-Leg Lift-Off,Hips & Glutes,Hip internal rotators,Intermediate,None,Seated,Mobility,Variant,"In 90/90, lift the back ankle or knee slightly to train internal rotation.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) In 90/90, lift the back ankle or knee slightly to train internal rotation. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST640,90/90 Internal Rotation Hover,Hips & Glutes,Hip internal rotators,Intermediate,None,Seated,Mobility,Variant,Hover the back foot or knee briefly from a 90/90 position.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Hover the back foot or knee briefly from a 90/90 position. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST641,Seated Shin Box Forward Fold,Hips & Glutes,"Glutes, hips",Beginner,None,Seated,Static stretch,Common,Sit in shin box and fold the torso forward over the front shin.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in shin box and fold the torso forward over the front shin. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST642,Shin Box Hip Flexor Lean,Hips & Glutes,"Hip flexors, quads",Beginner,None,Seated,Static stretch,Variant,"From shin box, lean the hips forward to stretch the back-leg hip flexor.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) From shin box, lean the hips forward to stretch the back-leg hip flexor. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST643,Shin Box Tall Sit Stretch,Hips & Glutes,"Hips, glutes",Beginner,None,Seated,Static stretch,Variant,Sit tall in shin box and breathe while both hips settle.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit tall in shin box and breathe while both hips settle. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST644,Half-Kneeling Hip Flexor with Back Foot Elevated,Hips & Glutes,"Hip flexors, quads",Intermediate,Couch or wall,Half-kneeling,Static stretch,Variant,Elevate the back foot while holding a half-kneeling hip flexor stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Elevate the back foot while holding a half-kneeling hip flexor stretch. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST645,Half-Kneeling Hip Flexor with Rotation,Hips & Glutes,"Hip flexors, trunk",Beginner,None,Half-kneeling,Mobility,Common,"From half-kneeling, tuck the pelvis and rotate gently toward the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) From half-kneeling, tuck the pelvis and rotate gently toward the front leg. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST646,Half-Kneeling Hip Flexor with Side Reach and Tuck,Hips & Glutes,"Hip flexors, side body",Beginner,None,Half-kneeling,Static stretch,Common,"Tuck the pelvis, squeeze the back glute, and reach overhead to the side.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Tuck the pelvis, squeeze the back glute, and reach overhead to the side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST647,Couch Stretch with Posterior Tilt,Hips & Glutes,"Hip flexors, quads",Intermediate,Couch or wall,Half-kneeling,Static stretch,Common,Set up in couch stretch and gently tuck the pelvis under.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Set up in couch stretch and gently tuck the pelvis under. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST648,Low Lunge with Quad Reach,Hips & Glutes,"Hip flexors, quads, trunk",Intermediate,None,Low lunge,Static stretch,Variant,"From low lunge, reach back toward the rear foot if comfortable.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) From low lunge, reach back toward the rear foot if comfortable. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST649,Low Lunge with Hamstring Shift,Hips & Glutes,"Hip flexors, hamstrings",Beginner,None,Low lunge,Dynamic stretch,Common,Shift from low lunge back into a hamstring stretch and return.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) Shift from low lunge back into a hamstring stretch and return. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST650,Runner’s Lunge Elbow Drop,Hips & Glutes,"Hip flexors, adductors",Intermediate,None,Low lunge,Static stretch,Common,"From runner’s lunge, lower one or both elbows toward the floor.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) From runner’s lunge, lower one or both elbows toward the floor. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST651,Runner’s Lunge T-Spine Twist,Hips & Glutes,"Hip flexors, upper back",Intermediate,None,Low lunge,Mobility,Common,"From runner’s lunge, rotate the chest toward the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) From runner’s lunge, rotate the chest toward the front leg. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST652,Lizard Stretch with Rock Back,Hips & Glutes,"Hip flexors, adductors, hamstrings",Intermediate,None,Low lunge,Dynamic stretch,Variant,Move from lizard position back toward a hamstring stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) Move from lizard position back toward a hamstring stretch. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST653,Lizard Stretch with Shoulder Drop,Hips & Glutes,"Hip flexors, adductors, chest",Intermediate,None,Low lunge,Static stretch,Variant,"In lizard, drop one shoulder slightly toward the front knee.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) In lizard, drop one shoulder slightly toward the front knee. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST654,Pigeon Pose with Side Bend,Hips & Glutes,"Glutes, outer hip, side body",Intermediate,None,Floor,Static stretch,Variant,"In pigeon, reach one arm overhead and side bend away from the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set the front shin on the floor for pigeon pose and support the hip with a pillow if needed. 2) In pigeon, reach one arm overhead and side bend away from the front leg. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST655,Pigeon Pose with Shin Angle Adjust,Hips & Glutes,"Glutes, outer hip",Intermediate,None,Floor,Static stretch,Variant,Adjust the front shin angle until the stretch is comfortable and specific.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set the front shin on the floor for pigeon pose and support the hip with a pillow if needed. 2) Adjust the front shin angle until the stretch is comfortable and specific. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST656,Reclined Figure-Four with Foot on Wall,Hips & Glutes,"Glutes, piriformis",Beginner,Wall,Supine,Static stretch,Common,Place one foot on a wall and cross the other ankle over the knee.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place one foot on a wall and cross the other ankle over the knee. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST657,Figure-Four Rocking Stretch,Hips & Glutes,"Glutes, outer hip",Beginner,None,Supine,Dynamic stretch,Common,Hold a reclined figure-four and gently rock side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Hold a reclined figure-four and gently rock side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST658,Seated Figure-Four Hip Hinge,Hips & Glutes,"Glutes, outer hip",Beginner,Chair,Seated,Static stretch,Common,Cross ankle over knee and hinge forward from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Cross ankle over knee and hinge forward from the hips. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST659,Standing Figure-Four on Table,Hips & Glutes,"Glutes, outer hip",Beginner,Table,Standing,Static stretch,Variant,Place the shin on a table or counter and hinge forward gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Use a stable table or desk and place the hand, forearm, or leg on it with light pressure. 2) Place the shin on a table or counter and hinge forward gently. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST660,Wall Figure-Four Stretch,Hips & Glutes,"Glutes, outer hip",Beginner,Wall,Supine,Static stretch,Common,Use the wall to support the bottom foot during a reclined figure-four.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Use the wall to support the bottom foot during a reclined figure-four. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST661,Supine Cross-Body Glute Pull,Hips & Glutes,"Glutes, outer hip",Beginner,None,Supine,Static stretch,Common,Pull one knee gently across the body toward the opposite shoulder.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Pull one knee gently across the body toward the opposite shoulder. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST662,Seated Cross-Leg Forward Fold,Hips & Glutes,"Glutes, low back",Beginner,None,Seated,Static stretch,Common,Sit cross-legged and fold forward with a long spine.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit cross-legged and fold forward with a long spine. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST663,Half Lotus Prep Stretch,Hips & Glutes,"Glutes, hips",Intermediate,None,Seated,Static stretch,Variant,Place one foot high on the opposite thigh only as far as comfortable.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Place one foot high on the opposite thigh only as far as comfortable. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST664,Frog Stretch with Hip Shift,Hips & Glutes,"Adductors, hips",Intermediate,None,Quadruped,Static stretch,Common,Set up in frog stretch and shift hips gently left and right.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Set up in frog stretch and shift hips gently left and right. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST665,Frog Stretch with Feet Against Wall,Hips & Glutes,"Adductors, hips",Intermediate,Wall,Floor,Static stretch,Variant,Place the feet against a wall in frog to help keep the ankles supported.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the feet against a wall in frog to help keep the ankles supported. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST666,Adductor Rock Back with Toes Out,Hips & Glutes,"Adductors, hips",Beginner,None,Quadruped,Mobility,Common,Extend one leg to the side with toes turned out and rock hips back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Extend one leg to the side with toes turned out and rock hips back. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST667,Adductor Rock Back with Heel Down,Hips & Glutes,"Adductors, hamstrings",Beginner,None,Quadruped,Mobility,Variant,Extend one leg to the side and keep the heel grounded as you rock back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Extend one leg to the side and keep the heel grounded as you rock back. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST668,Half-Kneeling Adductor with Reach,Hips & Glutes,"Adductors, side body",Beginner,None,Half-kneeling,Static stretch,Variant,Place one leg out to the side and reach overhead as hips shift back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Place one leg out to the side and reach overhead as hips shift back. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST669,Side-Lying Hip Flexor Stretch,Hips & Glutes,"Hip flexors, quads",Beginner,None,Side-lying,Static stretch,Common,Lie on your side and draw the top thigh slightly behind the body.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Lie on your side and draw the top thigh slightly behind the body. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST670,Standing Hip Flexor Wall Stretch,Hips & Glutes,"Hip flexors, quads",Beginner,Wall,Standing,Static stretch,Common,Stand in a split stance near a wall and tuck the pelvis to stretch the back hip.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Stand in a split stance near a wall and tuck the pelvis to stretch the back hip. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST671,Standing Adductor Wall Rock,Hips & Glutes,"Adductors, hips",Beginner,Wall,Standing,Mobility,Variant,Place one foot wide and rock toward a wall-supported side lunge.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place one foot wide and rock toward a wall-supported side lunge. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST672,Deep Squat Ankle-Hip Pry,Hips & Glutes,"Hips, adductors, ankles",Intermediate,None,Deep squat,Mobility,Common,Hold a deep squat and use elbows to gently guide the knees outward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable deep squat or supported squat with feet grounded. 2) Hold a deep squat and use elbows to gently guide the knees outward. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST673,Supported Squat Hip Shift,Hips & Glutes,"Hips, ankles, adductors",Beginner,Chair or counter,Squat,Mobility,Common,Hold support in a squat and shift hips side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable deep squat or supported squat with feet grounded. 2) Hold support in a squat and shift hips side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST674,Cossack Hold with Heel Down,Hips & Glutes,"Adductors, hips, ankles",Intermediate,None,Standing side lunge,Static stretch,Variant,Hold a side squat while keeping the straight-leg heel down.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Hold a side squat while keeping the straight-leg heel down. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST675,Cossack Hold with Toe Up,Hips & Glutes,"Adductors, hamstrings, hips",Intermediate,None,Standing side lunge,Static stretch,Variant,Hold a side squat with the straight-leg toes pointing upward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Hold a side squat with the straight-leg toes pointing upward. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST676,Seated Butterfly with Forward Hinge,Hips & Glutes,"Adductors, hips",Beginner,None,Seated,Static stretch,Common,Sit in butterfly and hinge forward from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in butterfly and hinge forward from the hips. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST677,Butterfly with Wall Support,Hips & Glutes,"Adductors, hips, posture",Beginner,Wall,Seated,Static stretch,Common,Sit with the back against a wall in butterfly to stay upright.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Sit with the back against a wall in butterfly to stay upright. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST678,Reclined Bound Angle,Hips & Glutes,"Adductors, hips, chest",Beginner,Pillows optional,Supine,Static stretch,Common,Lie on your back with soles of feet together and knees supported if needed.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie on your back with soles of feet together and knees supported if needed. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST679,Happy Baby Rock,Hips & Glutes,"Hips, adductors, low back",Beginner,None,Supine,Dynamic stretch,Common,Hold happy baby and gently rock side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Hold happy baby and gently rock side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST680,Kneeling Hip Internal Rotation Stretch,Hips & Glutes,Hip internal rotators,Intermediate,None,Kneeling,Mobility,Variant,Kneel with one foot out to the side and rotate the hip gently inward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Kneel with one foot out to the side and rotate the hip gently inward. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST681,Supine Hamstring Stretch with Knee Bend,Legs & Feet,Hamstrings,Beginner,Strap or towel,Supine,Static stretch,Common,Hold the thigh or strap and gently bend and straighten the knee.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Hold the thigh or strap and gently bend and straighten the knee. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST682,Supine Hamstring Stretch with Ankle Pump,Legs & Feet,"Hamstrings, calves",Beginner,Strap or towel,Supine,Mobility,Common,Hold the leg up and slowly point and flex the ankle.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Hold the leg up and slowly point and flex the ankle. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST683,Supine Hamstring Strap Floss,Legs & Feet,"Hamstrings, calves",Beginner,Strap or towel,Supine,Dynamic stretch,Common,Use a strap to guide the leg up and down through a gentle hamstring range.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Use a strap to guide the leg up and down through a gentle hamstring range. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST684,Standing Hamstring Stretch on Step,Legs & Feet,"Hamstrings, calves",Beginner,Low step,Standing,Static stretch,Common,Place one heel on a step and hinge forward with a long spine.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Place one heel on a step and hinge forward with a long spine. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST685,Standing Hamstring Stretch with Toe Turn In,Legs & Feet,"Outer hamstrings, calf",Beginner,None,Standing,Static stretch,Variant,Set one heel forward and turn the toes slightly inward before hinging.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Set one heel forward and turn the toes slightly inward before hinging. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST686,Standing Hamstring Stretch with Toe Turn Out,Legs & Feet,"Inner hamstrings, adductors",Beginner,None,Standing,Static stretch,Variant,Set one heel forward and turn the toes slightly outward before hinging.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Set one heel forward and turn the toes slightly outward before hinging. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST687,Seated Hamstring Stretch with Strap,Legs & Feet,"Hamstrings, calves",Beginner,Strap or towel,Seated,Static stretch,Common,Sit tall with a strap around the foot and hinge forward gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Sit tall with a strap around the foot and hinge forward gently. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST688,Seated Hamstring Stretch with Tall Spine,Legs & Feet,Hamstrings,Beginner,None,Seated,Static stretch,Common,Keep the spine tall and hinge forward only as far as you can maintain posture.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Keep the spine tall and hinge forward only as far as you can maintain posture. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST689,Kneeling Hamstring Stretch with Toe Lift,Legs & Feet,"Hamstrings, calves",Beginner,None,Half-kneeling,Static stretch,Common,Straighten the front leg and lift the toes while hinging back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Straighten the front leg and lift the toes while hinging back. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST690,Half Split with Foot Point-Flex,Legs & Feet,"Hamstrings, calves, ankle",Beginner,None,Half-kneeling,Mobility,Common,Hold a half split and alternate pointing and flexing the front foot.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Hold a half split and alternate pointing and flexing the front foot. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST691,Dynamic Half Split Rock,Legs & Feet,"Hamstrings, hip flexors",Beginner,None,Half-kneeling,Dynamic stretch,Common,Rock from a low lunge back into a half split and forward again.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Rock from a low lunge back into a half split and forward again. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST692,Pyramid Stretch with Blocks,Legs & Feet,"Hamstrings, calves, hips",Beginner,Yoga blocks or books,Standing,Static stretch,Common,Use blocks or books under the hands while folding over the front leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Use blocks or books under the hands while folding over the front leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST693,Forward Fold with Bent Knees,Legs & Feet,"Hamstrings, back",Beginner,None,Standing,Static stretch,Common,Fold forward with knees bent enough to relax the low back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Fold forward with knees bent enough to relax the low back. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST694,Forward Fold with Calf Grab,Legs & Feet,"Hamstrings, calves, back",Beginner,None,Standing,Static stretch,Variant,Fold forward and lightly hold the calves or ankles.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Fold forward and lightly hold the calves or ankles. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST695,Wall Hamstring Stretch with Hip Shift,Legs & Feet,"Hamstrings, hips",Beginner,Wall,Supine,Static stretch,Variant,Place one leg on the wall and shift the hips slightly to adjust the stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Place one leg on the wall and shift the hips slightly to adjust the stretch. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST696,Doorway Hamstring Stretch with Ankle Circles,Legs & Feet,"Hamstrings, calves, ankles",Beginner,Doorway,Supine,Mobility,Variant,Rest one leg in a doorway stretch and draw small ankle circles.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Rest one leg in a doorway stretch and draw small ankle circles. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST697,Standing Quad Stretch with Wall Support,Legs & Feet,"Quads, hip flexors",Beginner,Wall,Standing,Static stretch,Common,Hold a wall and draw one heel toward the glutes.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Hold a wall and draw one heel toward the glutes. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST698,Standing Quad Stretch with Knee Back,Legs & Feet,"Quads, hip flexors",Beginner,Wall optional,Standing,Static stretch,Variant,Hold the ankle and gently move the knee slightly behind the hip.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Hold the ankle and gently move the knee slightly behind the hip. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST699,Side-Lying Quad Stretch with Strap,Legs & Feet,"Quads, hip flexors",Beginner,Strap or towel,Side-lying,Static stretch,Common,Use a strap to guide the top foot toward the glutes while lying on your side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the side-lying position with the target leg supported or planted. 2) Use a strap to guide the top foot toward the glutes while lying on your side. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST700,Prone Quad Stretch with Pillow Under Thigh,Legs & Feet,"Quads, hip flexors",Beginner,Pillow and strap optional,Prone,Static stretch,Variant,Lie face down with a pillow under the thigh and bend the knee gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the prone position with the target leg supported or planted. 2) Lie face down with a pillow under the thigh and bend the knee gently. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST701,Half-Kneeling Quad Stretch with Wall,Legs & Feet,"Quads, hip flexors",Intermediate,Wall,Half-kneeling,Static stretch,Common,Place the back foot on the wall and tuck the pelvis gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Place the back foot on the wall and tuck the pelvis gently. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST702,Hero Pose Toe Tucked,Legs & Feet,"Quads, shins, feet",Intermediate,None,Kneeling,Static stretch,Variant,Sit back toward the heels with toes tucked under.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Sit back toward the heels with toes tucked under. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST703,Hero Pose Lean-Back Prep,Legs & Feet,"Quads, shins",Intermediate,Pillow optional,Kneeling,Static stretch,Variant,"From hero pose, lean back slightly only as far as knees feel comfortable.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the kneeling position with the target leg supported or planted. 2) From hero pose, lean back slightly only as far as knees feel comfortable. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST704,Calf Stretch with Heel Drop on Book,Legs & Feet,"Calves, Achilles",Beginner,Book or low step,Standing,Static stretch,Common,Place the ball of the foot on a book and let the heel drop gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Place the ball of the foot on a book and let the heel drop gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST705,Calf Stretch with Toe on Wall,Legs & Feet,"Calves, plantar fascia",Beginner,Wall,Standing,Static stretch,Common,Place toes up the wall and lean the body forward slightly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place toes up the wall and lean the body forward slightly. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST706,Soleus Stretch with Wall Support,Legs & Feet,"Soleus, Achilles",Beginner,Wall,Standing,Static stretch,Common,Bend the back knee while keeping the heel down near a wall.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Bend the back knee while keeping the heel down near a wall. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST707,Soleus Stretch on Step,Legs & Feet,"Soleus, Achilles",Beginner,Step,Standing,Static stretch,Variant,Stand on a step and bend the knee slightly as the heel lowers.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Stand on a step and bend the knee slightly as the heel lowers. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST708,Down Dog Calf Pedal Slow,Legs & Feet,"Calves, hamstrings",Beginner,None,Downward dog,Dynamic stretch,Common,"In downward dog, bend one knee and press the opposite heel down slowly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the downward dog position with the target leg supported or planted. 2) In downward dog, bend one knee and press the opposite heel down slowly. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST709,Down Dog Bent-Knee Calf Hold,Legs & Feet,"Calves, ankles",Beginner,None,Downward dog,Static stretch,Variant,Keep one knee bent and gently press the other heel toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the downward dog position with the target leg supported or planted. 2) Keep one knee bent and gently press the other heel toward the floor. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST710,Half-Kneeling Ankle Dorsiflexion with Band,Legs & Feet,"Ankles, calves",Intermediate,Resistance band,Half-kneeling,Mobility,Variant,Use a light band around the ankle while driving the knee forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Use a light band around the ankle while driving the knee forward. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use a light band first and make sure it is anchored or held securely before adding tension. 6) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST711,Ankle Rock with Heel Down,Legs & Feet,"Ankles, calves",Beginner,None,Half-kneeling,Mobility,Common,Drive the knee forward while keeping the front heel on the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Drive the knee forward while keeping the front heel on the floor. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST712,Ankle Rock with Foot Turned In,Legs & Feet,"Ankles, calves",Beginner,None,Half-kneeling,Mobility,Variant,Turn the front foot slightly inward and rock the knee forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Turn the front foot slightly inward and rock the knee forward. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST713,Ankle Rock with Foot Turned Out,Legs & Feet,"Ankles, calves",Beginner,None,Half-kneeling,Mobility,Variant,Turn the front foot slightly outward and rock the knee forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Turn the front foot slightly outward and rock the knee forward. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST714,Seated Toe Lift and Spread,Legs & Feet,"Toes, arches, shins",Beginner,Chair,Seated,Mobility,Common,"Lift the toes, spread them, then lower them with control.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Lift the toes, spread them, then lower them with control. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST715,Seated Toe Curl Stretch,Legs & Feet,"Toes, arches",Beginner,Chair,Seated,Mobility,Common,"Curl the toes under lightly, then extend them open.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Curl the toes under lightly, then extend them open. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST716,Kneeling Toe Tuck Stretch,Legs & Feet,"Toes, plantar fascia",Beginner,None,Kneeling,Static stretch,Common,Tuck the toes under and sit back only as far as comfortable.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Tuck the toes under and sit back only as far as comfortable. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST717,Kneeling Toe Untuck Stretch,Legs & Feet,"Tops of feet, shins",Beginner,None,Kneeling,Static stretch,Common,Point the toes back and sit toward the heels gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Point the toes back and sit toward the heels gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST718,Big Toe Stretch on Wall with Knee Bend,Legs & Feet,"Big toe, arch, calf",Beginner,Wall,Standing,Static stretch,Variant,Place the big toe up the wall and bend the knee slightly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the big toe up the wall and bend the knee slightly. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST719,Plantar Fascia Ball Roll,Legs & Feet,"Arch, plantar fascia",Beginner,Small ball,Standing or seated,Recovery,Common,Roll the bottom of the foot over a small ball with light pressure.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Roll the bottom of the foot over a small ball with light pressure. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use moderate pressure and avoid rolling directly on sharp, bony, or painful spots. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST720,Arch Roll with Bottle,Legs & Feet,"Arch, plantar fascia",Beginner,Water bottle,Seated,Recovery,Common,Roll the arch over a water bottle with gentle pressure.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Roll the arch over a water bottle with gentle pressure. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Choose a light load first and make sure lids, straps, and zippers are secure. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST721,Heel Cord Stretch on Stair,Legs & Feet,"Calves, Achilles",Beginner,Stair,Standing,Static stretch,Common,Stand with the ball of one foot on a stair and lower the heel gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Stand with the ball of one foot on a stair and lower the heel gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST722,Tibialis Stretch with Toe Point,Legs & Feet,"Shins, ankles",Beginner,Chair optional,Standing,Static stretch,Common,Point one foot behind you and gently press the top of the foot toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Point one foot behind you and gently press the top of the foot toward the floor. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST723,Seated Shin Box Ankle Stretch,Legs & Feet,"Ankles, shins, hips",Intermediate,None,Seated,Static stretch,Variant,Sit in shin box and adjust the rear foot to stretch the ankle gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in shin box and adjust the rear foot to stretch the ankle gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST724,Knee Extension Floss with Towel,Legs & Feet,"Hamstrings, knee mobility",Beginner,Towel and chair,Seated,Mobility,Common,Loop a towel behind the thigh and slowly straighten and bend the knee.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Loop a towel behind the thigh and slowly straighten and bend the knee. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST725,Standing Knee Flexion Mobility,Legs & Feet,"Quads, knees",Beginner,Chair optional,Standing,Mobility,Common,"Bend one knee to bring the heel toward the glutes, then lower slowly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Bend one knee to bring the heel toward the glutes, then lower slowly. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST726,Seated Knee CAR,Legs & Feet,"Knee joint, quads, hamstrings",Beginner,Chair,Seated,Mobility,Variant,"Slowly straighten, rotate gently, and bend the knee in a controlled circle.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Slowly straighten, rotate gently, and bend the knee in a controlled circle. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST727,Lateral Hamstring Stretch on Step,Legs & Feet,"Outer hamstrings, calf",Beginner,Low step,Standing,Static stretch,Variant,Place the heel on a step and angle the torso slightly to the outside of the leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Place the heel on a step and angle the torso slightly to the outside of the leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST728,Medial Hamstring Stretch on Step,Legs & Feet,"Inner hamstrings, adductors",Beginner,Low step,Standing,Static stretch,Variant,Place the heel on a step and angle the torso slightly to the inside of the leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Place the heel on a step and angle the torso slightly to the inside of the leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST729,Outer Hip-to-Hamstring Cross Stretch,Legs & Feet,"Outer hip, hamstrings",Beginner,None,Standing,Static stretch,Variant,Cross one foot behind the other and fold slightly toward the front leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Cross one foot behind the other and fold slightly toward the front leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST730,Sun Salutation A Slow Flow,Full-Body Mobility & Recovery,"Full body, spine, hips, shoulders",Beginner,None,Standing to floor,Flow,Common,Move through a slower version of sun salutation with pauses in each shape.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing to floor position with slow breathing. 2) Move through a slower version of sun salutation with pauses in each shape. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST731,Sun Salutation A Chair Flow,Full-Body Mobility & Recovery,"Full body, shoulders, hips",Beginner,Chair,Standing,Flow,Variant,Use a chair for support while moving through a gentle sun-salutation-inspired flow.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing position with slow breathing. 2) Use a chair for support while moving through a gentle sun-salutation-inspired flow. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,"1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST732,Chair Cat-Cow to Side Reach,Full-Body Mobility & Recovery,"Spine, ribs, shoulders",Beginner,Chair,Seated,Flow,Common,Flow from seated cat-cow into a side reach on each side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first seated position with slow breathing. 2) Flow from seated cat-cow into a side reach on each side. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,"1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST733,Desk Shoulder-Hip Reset,Full-Body Mobility & Recovery,"Shoulders, hips, spine",Beginner,Desk or counter,Standing,Flow,Common,"Use a desk for a short sequence of shoulder, hip, and back mobility.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Use a desk for a short sequence of shoulder, hip, and back mobility. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST734,Morning Floor Mobility Flow,Full-Body Mobility & Recovery,Full body,Beginner,None,Floor,Flow,Common,"Move through gentle floor positions to wake up hips, spine, and shoulders.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first floor position with slow breathing. 2) Move through gentle floor positions to wake up hips, spine, and shoulders. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST735,Bedtime Supine Mobility Flow,Full-Body Mobility & Recovery,"Back, hips, shoulders",Beginner,None,Supine,Flow,Common,Move through easy lying stretches before bed with slow breathing.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first supine position with slow breathing. 2) Move through easy lying stretches before bed with slow breathing. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST736,Low Lunge to Pigeon Flow,Full-Body Mobility & Recovery,"Hip flexors, glutes",Intermediate,None,Floor,Flow,Variant,Flow from low lunge into pigeon or figure-four style hip stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first floor position with slow breathing. 2) Flow from low lunge into pigeon or figure-four style hip stretch. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST737,Squat-to-Lunge Mobility Flow,Full-Body Mobility & Recovery,"Hips, ankles, spine",Intermediate,None,Standing to floor,Flow,Variant,Alternate between a supported squat and low lunge mobility position.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing to floor position with slow breathing. 2) Alternate between a supported squat and low lunge mobility position. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST738,Spinal Wave to Forward Fold,Full-Body Mobility & Recovery,"Spine, hamstrings",Beginner,None,Standing,Flow,Common,Wave the spine through extension and flexion before folding forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing position with slow breathing. 2) Wave the spine through extension and flexion before folding forward. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST739,Standing Reach-Rotate-Fold Flow,Full-Body Mobility & Recovery,"Shoulders, spine, hamstrings",Beginner,None,Standing,Flow,Common,"Reach up, rotate gently, then fold forward with soft knees.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Reach up, rotate gently, then fold forward with soft knees. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST740,Wall-Assisted Full-Body Opener,Full-Body Mobility & Recovery,"Chest, lats, hips, calves",Beginner,Wall,Standing,Flow,Common,"Use a wall to move through chest, lat, hip, and calf openers.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Use a wall to move through chest, lat, hip, and calf openers. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.","1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST741,Couch Hip-and-Chest Reset,Full-Body Mobility & Recovery,"Hip flexors, chest, shoulders",Beginner,Couch,Standing/kneeling,Flow,Common,Use a couch for a gentle hip flexor stretch and chest opener sequence.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing/kneeling position with slow breathing. 2) Use a couch for a gentle hip flexor stretch and chest opener sequence. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,"1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST742,Half-Kneeling Side-Body Flow,Full-Body Mobility & Recovery,"Hip flexors, ribs, lats",Beginner,None,Half-kneeling,Flow,Common,Move from half-kneeling hip flexor stretch into side-body reaches.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first half-kneeling position with slow breathing. 2) Move from half-kneeling hip flexor stretch into side-body reaches. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST743,Quadruped Rock-to-Lunge Flow,Full-Body Mobility & Recovery,"Hips, ankles, spine",Beginner,None,Quadruped to lunge,Flow,Common,"Rock back on all fours, then step forward into a lunge stretch.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first quadruped to lunge position with slow breathing. 2) Rock back on all fours, then step forward into a lunge stretch. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST744,Down Dog to Low Lunge Flow,Full-Body Mobility & Recovery,"Hamstrings, calves, hip flexors",Intermediate,None,Floor,Flow,Common,Flow between downward dog and low lunge on each side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first floor position with slow breathing. 2) Flow between downward dog and low lunge on each side. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST745,Child's Pose to Cobra Wave,Full-Body Mobility & Recovery,"Spine, hips, chest",Beginner,None,Floor,Flow,Common,Move from child’s pose forward into a gentle cobra and back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first floor position with slow breathing. 2) Move from child’s pose forward into a gentle cobra and back. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST746,Seated Neck-Shoulder-Wrist Flow,Full-Body Mobility & Recovery,"Neck, shoulders, wrists",Beginner,Chair,Seated,Flow,Common,"Combine easy neck turns, shoulder rolls, and wrist circles while seated.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first seated position with slow breathing. 2) Combine easy neck turns, shoulder rolls, and wrist circles while seated. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.","1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST747,Standing Ankles-Hips-Spine Flow,Full-Body Mobility & Recovery,"Ankles, hips, spine",Beginner,None,Standing,Flow,Common,"Move through ankle rocks, hip circles, and spinal rotations while standing.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Move through ankle rocks, hip circles, and spinal rotations while standing. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST748,Post-Sitting Reset Flow,Full-Body Mobility & Recovery,"Hips, back, chest",Beginner,Chair or wall,Standing,Flow,Common,"Use a short standing sequence to open hips, back, and chest after sitting.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Use a short standing sequence to open hips, back, and chest after sitting. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.","1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
-Stretch/Mobility,ST749,Gentle Full-Body Mobility Scan,Full-Body Mobility & Recovery,Full body awareness,Beginner,None,Standing or floor,Recovery,Common,Move slowly through major joints and notice where you feel stiff or restricted.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing or floor position with slow breathing. 2) Move slowly through major joints and notice where you feel stiff or restricted. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,
-Stretch/Mobility,ST750,Seated Ankle Inversion-Eversion with Toe Spread,Legs & Feet,"Ankles, toes, shins",Beginner,Chair,Seated,Mobility,Variant,"Move the sole inward and outward, then spread the toes before relaxing.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Move the sole inward and outward, then spread the toes before relaxing. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",
+Exercise,EX643,Supine Toe Tap,Core & Trunk,"Deep core, hip flexors",Beginner,None,Supine,Strength,Common,Start in tabletop and tap one toe to the floor at a time.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Start in tabletop and tap one toe to the floor at a time. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Tabletop setup | Adult demonstrating Supine Toe Tap at the tabletop setup step: Both shins level, pelvis and ribs quiet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/74ac1ba0-ee91-4939-08bc-c2c358286000/public ;; Right toe tap | Adult demonstrating Supine Toe Tap at the right toe tap step: Only right toes lightly contact mat while knee remains bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/07a9118e-73e9-4e3f-7949-113a1c876100/public ;; Controlled reset | Adult demonstrating Supine Toe Tap at the controlled reset step: Right shin diagonal on controlled return path. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/50fa37b7-4542-4656-4198-9a00028b7200/public ;; Left toe tap | Adult demonstrating Supine Toe Tap at the left toe tap step: Only left toes touch with pelvis level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eebfc1f2-dbb3-4416-1c72-b632f6c51000/public"
+Exercise,EX644,Supine 90/90 Heel Tap Hold,Core & Trunk,"Deep core, hip flexors",Beginner,None,Supine,Strength,Variant,Hold one heel near the floor briefly before returning to tabletop.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold one heel near the floor briefly before returning to tabletop. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Tabletop setup | Adult demonstrating Supine 90/90 Heel Tap Hold at the tabletop setup step: Neutral tabletop before tapping. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/39cda99b-fab2-48ea-1bc4-c2c2eb261f00/public ;; Heel tap hold | Adult demonstrating Supine 90/90 Heel Tap Hold at the heel tap hold step: Controlled heel-hover hold. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/89e6c39d-f2e9-453a-998f-5a15ff7f7700/public
+Exercise,EX645,Tabletop Knee Extension,Core & Trunk,"Deep core, quads",Beginner,None,Supine,Strength,Variant,"From tabletop, straighten one knee without changing your pelvis.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) From tabletop, straighten one knee without changing your pelvis. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Tabletop setup | Adult demonstrating Tabletop Knee Extension at the tabletop setup step: Parallel shins and level pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/483f938c-ad59-433d-d31d-a79ec2cd3000/public ;; Right knee extension | Adult demonstrating Tabletop Knee Extension at the right knee extension step: One long leg with opposing thigh fixed over hip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/54045f97-93c3-4b0e-344a-bcf93f6dab00/public ;; Return to tabletop | Adult demonstrating Tabletop Knee Extension at the return to tabletop step: Symmetric 90-degree reset. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9252d99b-d6ec-40cf-16cb-cb46e461c700/public ;; Left knee extension | Adult demonstrating Tabletop Knee Extension at the left knee extension step: Mirrored single-knee extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5e64e2e6-f677-43cb-b4ce-6ac240aaa800/public
+Exercise,EX646,Tabletop Arm Reach,Core & Trunk,"Deep core, shoulders",Beginner,None,Supine,Strength,Variant,"From tabletop, reach one arm overhead while the legs stay still.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) From tabletop, reach one arm overhead while the legs stay still. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Tabletop setup | Adult demonstrating Tabletop Arm Reach at the tabletop setup step: Arms vertical, shins level, ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a16b0f93-d255-4817-93e4-81435487f000/public ;; Right arm reach | Adult demonstrating Tabletop Arm Reach at the right arm reach step: Right biceps near ear, ribs down, legs unchanged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5e00ce8b-21d6-4b21-4bfd-a88359299a00/public ;; Controlled reset | Adult demonstrating Tabletop Arm Reach at the controlled reset step: Right elbow straight on diagonal return path. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c48605b6-8d24-4501-c454-1e6419deff00/public ;; Left arm reach | Adult demonstrating Tabletop Arm Reach at the left arm reach step: Left biceps near ear, ribs quiet, legs unchanged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e417c848-08a6-4e12-cfe9-2a5acda4ff00/public"
+Exercise,EX647,Tabletop Opposite Arm-Leg Reach,Core & Trunk,"Deep core, coordination",Intermediate,None,Supine,Strength,Common,"From tabletop, reach the opposite arm and leg away from each other.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) From tabletop, reach the opposite arm and leg away from each other. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Dead-bug tabletop | Adult demonstrating Tabletop Opposite Arm-Leg Reach at the dead-bug tabletop step: Balanced dead-bug start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7ed18ac-b0c9-47b1-609b-c295df3c4e00/public ;; Right arm left leg reach | Adult demonstrating Tabletop Opposite Arm-Leg Reach at the right arm left leg reach step: Long opposite reach without floor contact. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/580eee7d-19d1-4a0d-262b-adc9b96a7400/public ;; Reset to tabletop | Adult demonstrating Tabletop Opposite Arm-Leg Reach at the reset to tabletop step: Balanced tabletop reset before switching sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/82224abf-e4fb-4ecb-54a0-3bf3584bc500/public ;; Left arm right leg reach | Adult demonstrating Tabletop Opposite Arm-Leg Reach at the left arm right leg reach step: True opposite-side reach with the right heel hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0b81fc09-ccd7-4c08-4dfe-53d0c57a3200/public
+Exercise,EX648,Hollow Body Flutter,Core & Trunk,"Abs, hip flexors",Advanced,None,Supine,Strength,Variant,Hold a hollow position and make small flutter kicks.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold a hollow position and make small flutter kicks. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Hollow setup | Adult demonstrating Hollow Body Flutter at the hollow setup step: Quiet low back with a long shallow body arc. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/10a9c9d0-2209-4157-bd14-dbd2464ad900/public ;; Flutter A | Adult demonstrating Hollow Body Flutter at the flutter a step: Small controlled first flutter. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ee1e1c20-2d69-410a-a755-abc79ba7f500/public ;; Flutter B | Adult demonstrating Hollow Body Flutter at the flutter b step: Small controlled second flutter. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1fb5f54a-ebc3-4d42-0b94-3501d0ece900/public ;; Shorter-range option | Adult demonstrating Hollow Body Flutter at the shorter-range option step: Form-preserving regression with shorter lever demand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c3ca65d2-c940-49cc-34a1-eb9c41804c00/public
+Exercise,EX649,Hollow Body Scissor,Core & Trunk,"Abs, hip flexors",Advanced,None,Supine,Strength,Variant,Hold a hollow position and cross the legs in a scissor pattern.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold a hollow position and cross the legs in a scissor pattern. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Set the hollow hold | The exerciser holds a braced hollow position with both straight legs hovering in a narrow open V. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/89397b3b-222f-4568-f446-7e83d5682b00/public ;; Scissor one way | The exerciser crosses one straight leg over the other at a low hover, keeps the torso still, and alternates the top leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6b4ff94f-7c2a-462e-4e2c-b33326962400/public"
+Exercise,EX650,Hollow Body Tuck Rock,Core & Trunk,"Abs, hip flexors",Advanced,None,Supine,Strength,Variant,Hold a tucked hollow shape and rock slightly without losing the rounded position.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Lie on your back with knees bent or legs in tabletop as needed for the variation. 2) Bring ribs down gently and keep your low back comfortable on the floor. 3) Hold a tucked hollow shape and rock slightly without losing the rounded position. 4) Move the arms or legs through the named pattern without letting your torso rock. 5) Return to the start and alternate sides when needed.,"1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the tuck | The exerciser holds a compact rounded tuck with shoulders and feet lifted and arms reaching outside the shins. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bb3e9805-f3ca-493a-14a4-17698c284800/public ;; Rock back | The exerciser rocks the unchanged tuck onto the shoulder blades while keeping the hips and neck clear of the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/396ea77c-2ae4-4833-b5cc-c162ce35f400/public ;; Rock forward | The exerciser rocks forward to balance on the sacrum without sitting up or letting the feet touch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ea8ececb-9869-4c0c-9d91-2df168194e00/public
+Exercise,EX651,Side Plank Threaded Knee Drive,Core & Trunk,"Obliques, hips",Advanced,None,Side-lying,Strength,Variant,Hold a side plank and drive the top knee forward under control.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Hold a side plank and drive the top knee forward under control. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Set the side plank | The exerciser holds a left forearm side plank with feet stacked, hips lifted, and the top arm vertical. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/583536da-b867-49a0-9f15-3f2ec401cb00/public ;; Unstack and bend | The exerciser keeps the side plank steady while bending and lifting only the top leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f8f7547-aacf-4d3b-3b0c-b0d9446bb200/public ;; Drive the knee | The exerciser drives the bent top knee forward toward the chest while the bottom leg and pelvis stay stable. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/92d5c775-0b30-4a54-deb9-59eab2795e00/public"
+Exercise,EX652,Side Plank Top-Leg March,Core & Trunk,"Obliques, lateral hips",Intermediate,None,Side-lying,Strength,Variant,Hold a side plank and slowly march the top leg forward and back.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Hold a side plank and slowly march the top leg forward and back. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Set the side plank | The exerciser holds a right forearm side plank with feet stacked, hips lifted, and the top arm vertical. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8e232bf4-4f5a-4cbb-f012-ac3846815800/public ;; March and return | The exerciser marches the bent top knee toward the chest, then follows the arrow to return with the pelvis steady. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eb8e5e9f-984f-49e0-abb9-576005d28400/public"
+Exercise,EX653,Side Plank Hip Dip from Knees,Core & Trunk,"Obliques, lateral hips",Beginner,None,Side-lying,Strength,Variant,"From a knee side plank, lower and lift the hips in a small range.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) From a knee side plank, lower and lift the hips in a small range. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Set the knee plank | The exerciser holds a knee-supported side plank with stacked knees and a straight shoulder-to-knee line. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6d1eca70-2132-43a6-c715-d099fdce2d00/public ;; Dip and lift | The exerciser lowers the outer hip slightly above the mat, then presses back to the lifted line. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/482cf440-1a25-4bca-564a-42ccd2b8d000/public"
+Exercise,EX654,Side Plank Star Prep,Core & Trunk,"Obliques, shoulders, lateral hips",Advanced,None,Side-lying,Strength,Variant,Hold a side plank and lightly separate the top arm and leg into a star shape.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Hold a side plank and lightly separate the top arm and leg into a star shape. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Set the side plank | The exerciser holds a straight forearm side plank with the elbow under the shoulder and feet stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4c560867-0bb6-422e-2dc5-f8561132e600/public ;; Begin the star | The exerciser opens the top arm and begins lifting the straight top leg from the stable side plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de30277f-14f8-44ed-aa46-48f2e0bd6b00/public ;; Hold the star | The exerciser holds a controlled side-plank star with the top arm vertical and the straight top leg lifted modestly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5207ca01-47ca-43b7-a742-c4bc16ed8100/public"
+Exercise,EX655,Copenhagen Plank Adduction Squeeze,Core & Trunk,"Adductors, obliques",Advanced,Chair or couch,Side-lying,Strength,Variant,Use the top knee on a chair and squeeze inward while holding a side plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Lie on your side with elbow under shoulder and knees or feet stacked comfortably. 2) Lift your hips so your body forms a long line. 3) Use the top knee on a chair and squeeze inward while holding a side plank. 4) Perform the named leg, hip, or arm movement without rolling forward or backward. 5) Lower with control and repeat on the other side.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Set the knee support | The exerciser sets up beside a stable chair with the top knee supported on the seat and the forearm under the shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c518ba5d-48de-427e-8112-28f1865dfb00/public ;; Lift into the plank | The exerciser lifts the hips into a side plank while keeping the bent top knee planted on the chair seat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c3c76d52-05fe-4e9e-f009-daf6a15b5900/public ;; Squeeze the inner thigh | The exerciser keeps the hips lifted and squeezes the straight bottom leg upward using the inner thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0b5ea533-c7d3-406c-4dbf-5843d2791300/public"
+Exercise,EX656,Forearm Plank Knee-to-Elbow,Core & Trunk,"Abs, obliques, shoulders",Intermediate,None,Forearm plank,Strength,Variant,"From a forearm plank, drive one knee toward the same-side elbow.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) From a forearm plank, drive one knee toward the same-side elbow. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the forearm plank | The exerciser holds a level forearm plank with both forearms and both sets of toes grounded before the knee drive. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2518886c-4f18-4e95-30c3-bb0df618ac00/public ;; Drive the knee forward | The exerciser draws the near-side knee forward in a controlled transition while keeping the far leg and both forearms fixed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2c33fd18-dec8-49e9-d19c-e860f2ee8700/public ;; Reach the same-side elbow | The exerciser brings the near-side knee close to the same-side elbow while maintaining forearm and far-toe support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe66bfa2-0f66-492b-0a63-a02639789200/public
+Exercise,EX657,High Plank Knee-to-Same-Elbow,Core & Trunk,"Abs, obliques, shoulders",Intermediate,None,High plank,Strength,Variant,"From high plank, bring one knee toward the same-side elbow without shifting hips.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) From high plank, bring one knee toward the same-side elbow without shifting hips. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the high plank | The exerciser holds a level high plank with both palms and both sets of toes grounded before the knee drive. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db88d50a-1646-4a58-d4b0-d25751ea1300/public ;; Drive the same-side knee | The exerciser draws the foreground knee toward the same-side elbow while keeping both palms and the far toes fixed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e7405610-140a-4987-0c11-6449abcb8700/public ;; Reach the same-side elbow | The exerciser brings the foreground knee close to the same-side elbow while maintaining straight-arm and far-toe support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c9f92dd8-f1ca-4c93-085f-58bc72265100/public
+Exercise,EX658,High Plank Shoulder Tap with Pause,Core & Trunk,"Core, shoulders",Intermediate,None,High plank,Strength,Common,Tap one shoulder and pause with the hand off the floor before switching.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Tap one shoulder and pause with the hand off the floor before switching. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","High plank setup | Adult demonstrating High Plank Shoulder Tap with Pause at the high plank setup step: wrists under shoulders, feet slightly wider than hips, hips level, ribs braced. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dc291e76-20c3-41a9-d534-15e39884a300/public ;; Right-hand tap pause | Adult demonstrating High Plank Shoulder Tap with Pause at the right-hand tap pause step: three-point support, feet wide, hips square, moving hand paused. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/59c27ca9-0bbc-4e4a-e61a-894a3a50e400/public ;; Reset plank | Adult demonstrating High Plank Shoulder Tap with Pause at the reset plank step: stable high plank with feet slightly wide and hips square. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a057962b-2ff4-4216-348b-e5f703ecc100/public ;; Left-hand tap pause | Adult demonstrating High Plank Shoulder Tap with Pause at the left-hand tap pause step: three-point support, feet wide, hips level, left hand paused on opposite shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0072783a-3eb5-47cb-9319-3b91f3fc4100/public"
+Exercise,EX659,Plank Alternating Toe Drag,Core & Trunk,"Core, hip flexors",Intermediate,Towel or slider,High plank,Strength,Variant,Drag one toe forward or sideways on a slider while holding plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Drag one toe forward or sideways on a slider while holding plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the plank | An exerciser holds a strong high plank with both feet centered. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9fbb2830-ceee-492d-aeab-b4f88b161c00/public ;; Drag one toe out | The exerciser drags one toe out to the side while holding a stable plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9f81f06c-9ec4-4983-1f6d-cea22a8c7e00/public ;; Return to center | The working foot returns to center under a steady plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db69fbcc-c925-427d-2bdd-d89198506f00/public ;; Switch sides | The exerciser repeats the lateral toe drag with the opposite foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3c32e472-536f-4ec0-591d-d80980363400/public
+Exercise,EX660,Plank Slider Knee Tuck,Core & Trunk,"Abs, hip flexors, shoulders",Intermediate,Towels or sliders,High plank,Strength,Common,Place feet on sliders and pull knees toward the chest from plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Place feet on sliders and pull knees toward the chest from plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Plank setup | Adult demonstrating Plank Slider Knee Tuck at the plank setup step: straight crown-to-heel line, shoulders vertically stacked over wrists, level pelvis, feet hip-width. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6d227120-99f1-4e70-2445-f53c268dee00/public ;; Knee tuck | Adult demonstrating Plank Slider Knee Tuck at the knee tuck step: knees under lower ribs without touching the floor; hips rise only slightly; abdomen braced. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5dd1e0e-7a1a-4d34-fdc8-a4a93d6ddf00/public ;; Return long | Adult demonstrating Plank Slider Knee Tuck at the return long step: long straight crown-to-heel line restored; pelvis level; shoulders over wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8991e994-48e7-4a7f-69a4-252a08025f00/public"
+Exercise,EX661,Plank Slider Pike,Core & Trunk,"Abs, shoulders",Advanced,Towels or sliders,High plank,Strength,Variant,Use sliders to lift hips into a pike from a plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Use sliders to lift hips into a pike from a plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Start in plank | An exerciser starts in a high plank with both feet on sliders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/47a7e2e3-b82f-4393-5df5-116a04847c00/public ;; Slide the feet in | Both feet slide toward the hands as the exerciser begins to lift the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0dbe66b6-72d5-4e09-2d19-0353ef1f4b00/public ;; Reach the pike | The exerciser reaches a high pike with both feet on sliders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d56d7771-6db4-41a0-4a05-3c0213e33c00/public
+Exercise,EX662,Plank Slider Body Saw,Core & Trunk,"Core, shoulders",Intermediate,Towels or sliders,Forearm plank,Strength,Variant,Slide the body slightly forward and backward from a forearm plank.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Slide the body slightly forward and backward from a forearm plank. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the forearm plank | An exerciser holds a straight forearm plank with feet on sliders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4f981d90-a881-4cfa-a028-f6e95a385b00/public ;; Glide back | The exerciser glides backward as one rigid unit in a forearm plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/608c68d4-b126-4bdc-f6bf-f6f169f41900/public ;; Pull forward | The exerciser pulls the rigid plank forward to the starting position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fefd4c60-c006-4e31-fd1d-fe1da31fd000/public
+Exercise,EX663,Plank Walkout from Knees,Core & Trunk,"Core, shoulders",Beginner,None,Kneeling plank,Strength,Common,"From knees, walk hands forward until the trunk works, then walk back.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) From knees, walk hands forward until the trunk works, then walk back. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Kneeling plank setup | Adult demonstrating Plank Walkout from Knees at the kneeling plank setup step: shoulders over wrists, ribs braced, hips neither sagging nor piked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/291bb431-dbf2-4552-7d41-3e9070772100/public ;; Hands walk forward | Adult demonstrating Plank Walkout from Knees at the hands walk forward step: longer kneeling lever without sagging. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b886285a-9f12-4321-5368-2bc7b5e19e00/public ;; Hands return | Adult demonstrating Plank Walkout from Knees at the hands return step: shoulders restacked over wrists without sitting hips toward heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/03131b07-8037-437c-e5eb-37e13211a900/public"
+Exercise,EX664,Bear Plank Shoulder Tap with Pause,Core & Trunk,"Core, shoulders",Intermediate,None,Bear plank,Strength,Common,"From bear plank, tap a shoulder and pause without shifting hips.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) From bear plank, tap a shoulder and pause without shifting hips. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Bear hover setup | Adult demonstrating Bear Plank Shoulder Tap with Pause at the bear hover setup step: No moving limbs. Anatomical right near hand and left far hand planted under shoulders; both toes tucked; both knees bent about 90 degrees and hovering 2–3 inches under hips; hips low and level; back flat. Camera is right-front oblique with head image-left, feet image-right, right limbs foreground. Must not show knees on floor, straight-leg plank, lifted hand, pike, sag, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2210355b-8eb4-4c15-f125-a9a230582e00/public ;; Right-hand tap pause | Bear plank with knees hovering while the right hand crosses to touch the left shoulder and the left hand and both toes support the body. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/097fddb6-dfb3-4bc8-8eaa-a49c66d4c900/public ;; Left-hand tap pause | Adult demonstrating Bear Plank Shoulder Tap with Pause at the left-hand tap pause step: Moving limb: anatomical left far/background arm lifts completely and left hand crosses to touch opposite anatomical right near shoulder. Stable limbs: anatomical right near arm is the only planted arm; both knees stay bent 90 degrees and hover low with toes planted. Camera stays right-front oblique. Must not show straight-leg plank, knees down, near arm moving, same-side tap, hip rotation, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/214d10b6-7618-440f-ffc3-c7a197cfd400/public"
+Exercise,EX665,Bear Plank Step-Out,Core & Trunk,"Core, hips, shoulders",Intermediate,None,Bear plank,Strength,Variant,"From bear plank, step one foot out to the side and back.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) From bear plank, step one foot out to the side and back. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Hover the knees | An exerciser holds a low bear plank with knees hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a076b754-9727-4c9f-65f7-6e51ce9bbd00/public ;; Unweight one foot | The exerciser unweights one foot without changing the bear-plank posture. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f4831c12-1d78-48e3-0730-3932cab6e700/public ;; Step out | One foot steps laterally out from a stable bear plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fd661820-d1df-4ead-8594-8f5f25883d00/public
+Exercise,EX666,Bear Plank Crawl-Out,Core & Trunk,"Core, shoulders, hips",Intermediate,None,Bear plank,Strength,Variant,"Walk hands forward from bear plank, then walk them back under shoulders.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) Walk hands forward from bear plank, then walk them back under shoulders. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the bear plank | An exerciser holds a compact bear plank with both knees hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/318aeb7b-75ac-485b-6668-01241de81900/public ;; Reach one hand | The exerciser reaches one hand forward from a hovering bear plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/63974812-7706-42c9-291a-a59af1515f00/public ;; Crawl the hands out | Both hands have crawled forward while the exerciser keeps the knees hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d85623a1-54e0-4026-34c5-4a9806de6b00/public
+Exercise,EX667,Bird Dog Band Row,Core & Trunk,"Core, upper back, glutes",Intermediate,Resistance band,Quadruped,Strength,Variant,Hold a bird dog position while rowing a light band with the reaching arm.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) Hold a bird dog position while rowing a light band with the reaching arm. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the anchor | An exerciser sets up on hands and knees holding a low-anchored resistance band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fc9989d6-2c25-4e3d-61d5-44759e311300/public ;; Reach into bird dog | The exerciser reaches the loaded arm and opposite leg long in a bird dog. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4b2d7416-c97d-4dc5-38ed-1779b4b18100/public ;; Row to the ribs | The exerciser rows the band to the ribs while holding the opposite leg extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/10f9cd2c-54d7-4541-7735-1453d496dd00/public ;; Switch sides | The exerciser performs the band row on the opposite side in a stable bird dog. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5c0f8c94-f8bb-4ba7-84fc-a4b7d5bb2700/public
+Exercise,EX668,Bird Dog Hover Hold,Core & Trunk,"Core, glutes, shoulders",Intermediate,None,Quadruped,Strength,Variant,Extend into bird dog and hover the hand and knee close to the floor before reaching long.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) Extend into bird dog and hover the hand and knee close to the floor before reaching long. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set quadruped | An exerciser starts on hands and knees with aligned shoulders and hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d265a47-d12c-4165-507b-baf84f6b8500/public ;; Hover opposite limbs | The exerciser hovers one hand and the opposite bent knee near the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0e6a6d19-1463-4cc7-afed-c8f54cb89000/public ;; Reach long | The exerciser extends the opposite arm and leg into a full bird dog. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/99497178-b3b0-4882-f423-9ce718245f00/public ;; Switch sides | The exerciser repeats the bird-dog hover pattern with the opposite limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/972ce668-a95a-492d-4c9b-76e5363dfa00/public
+Exercise,EX669,Bird Dog Fire Hydrant,Core & Trunk,"Core, glutes, lateral hips",Intermediate,None,Quadruped,Strength,Variant,"From quadruped, combine a bird dog reach with a controlled side knee lift.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) From quadruped, combine a bird dog reach with a controlled side knee lift. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set quadruped | An exerciser starts in a stable hands-and-knees position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a34ad82f-42cb-4689-e6bd-51bfdaba7200/public ;; Open the opposite knee | The exerciser reaches one arm as the opposite bent knee opens to the side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c9c4290e-334b-4582-a171-daaac8213900/public ;; Control the lift | The exerciser controls a bent-knee lateral lift while keeping the torso quiet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/995f3563-fd8e-4fc5-b301-4300b62ab400/public ;; Switch sides | The exerciser repeats the bird-dog fire-hydrant pattern on the opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/057aef22-08ad-4cf1-1f7f-f142863f3a00/public
+Exercise,EX670,Quadruped Hip Extension with Opposite Arm Reach,Core & Trunk,"Core, glutes, shoulders",Beginner,None,Quadruped,Strength,Common,Reach one arm forward while extending the opposite hip backward.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with spine long and ribs gently tucked. 2) Reach one arm forward while extending the opposite hip backward. 3) Reach the opposite arm, leg, or both limbs without twisting your hips. 4) Pause briefly at full reach. 5) Return slowly and switch sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Quadruped setup | Adult demonstrating Quadruped Hip Extension with Opposite Arm Reach at the quadruped setup step: shoulders over wrists, hips over knees, long neutral spine, level pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8d62ab61-8f7f-499d-7552-0e7a9d0dad00/public ;; Opposite reach | Adult demonstrating Quadruped Hip Extension with Opposite Arm Reach at the opposite reach step: hips level, ribs quiet, long neutral spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d097943-d8c6-486b-ec59-ca57c901b400/public"
+Exercise,EX671,Seated Pallof Press with Band,Core & Trunk,"Obliques, deep core",Beginner,Resistance band and chair,Seated,Strength,Common,Press a band straight out from a seated sideways position.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Press a band straight out from a seated sideways position. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Seated band setup | Adult demonstrating Seated Pallof Press with Band at the seated band setup step: ribs stacked, pelvis and shoulders square, chair stable. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5b620773-ecd3-4487-5cb3-6faf0b840100/public ;; Press straight out | Adult demonstrating Seated Pallof Press with Band at the press straight out step: arms straight at sternum height, ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2fa3c9a5-e512-4ad3-3f75-0f5773491300/public"
+Exercise,EX672,Tall-Kneeling Pallof Press,Core & Trunk,"Obliques, glutes, deep core",Intermediate,Resistance band,Tall-kneeling,Strength,Common,Press a band straight out while kneeling tall and resisting rotation.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Press a band straight out while kneeling tall and resisting rotation. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Band at chest | Adult demonstrating Tall-Kneeling Pallof Press at the band at chest step: No moving limbs. Both knees and shins planted hip-width, hips extended over knees, torso upright and square. Both hands clasp the single band handle at sternum with elbows bent; one taut band line runs from secure subject-left/image-left anchor. Right-front oblique camera. Must not show sitting on heels, half-kneeling, rotation, slack/wrapped band, unsafe anchor, or extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ced1b945-8051-474e-d05d-2fc73db0d000/public ;; Press out | Adult demonstrating Tall-Kneeling Pallof Press at the press out step: Both arms extend straight forward from sternum at chest height while hands clasp one handle; band remains taut from subject-left anchor. Knees/shins stay planted, hips stacked over knees, torso/pelvis/shoulders square with no rotation or lean. Right-front oblique camera unchanged. Must not show overhead/downward arms, bent elbows, rotated torso, slack/doubled band, unsafe anchor, or extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bec295b1-ee74-4a0f-172d-83b717fa2200/public"
+Exercise,EX673,Standing Anti-Rotation Hold,Core & Trunk,"Obliques, deep core",Beginner,Resistance band,Standing,Strength,Common,Hold a band straight out in front of your chest while resisting rotation.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Hold a band straight out in front of your chest while resisting rotation. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Band at chest | Adult demonstrating Standing Anti-Rotation Hold at the band at chest step: ribs stacked over hips, hands close to chest, balanced stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9cb0ae45-e8be-4e44-6501-bcbfe77b0800/public ;; Press hold | Adult demonstrating Standing Anti-Rotation Hold at the press hold step: arms fully extended in front of sternum, band taut, ribs stacked, no rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/02b01e0c-54cf-4eb4-916c-da68b1b9ba00/public"
+Exercise,EX674,Standing Anti-Rotation Step-Out,Core & Trunk,"Obliques, hips, deep core",Intermediate,Resistance band,Standing,Strength,Variant,Step sideways away from band tension while keeping hands centered.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Step sideways away from band tension while keeping hands centered. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the band | An exerciser stands sideways to a resistance-band anchor with both hands held at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19f5d329-d06d-4c0e-eb37-df0bb2af7a00/public ;; Step away | The exerciser steps laterally away from the band anchor while keeping the torso square. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/faeab8fa-08c6-4e96-3808-47aa5d506800/public ;; Press straight out | The exerciser presses both hands forward and resists rotation from a side-pulling band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/619c21d3-809d-49cb-816b-91d7a7242a00/public
+Exercise,EX675,Standing Suitcase Hold,Core & Trunk,"Obliques, grip, trunk",Beginner,Backpack,Standing,Strength,Common,Hold a backpack at one side while staying tall and level.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack at one side while staying tall and level. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Right-side hold | Adult demonstrating Standing Suitcase Hold at the right-side hold step: head centered, shoulders and pelvis level, ribs over hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7000c98e-dcb9-42fb-cb94-844104a3e200/public ;; Left-side hold | Adult demonstrating Standing Suitcase Hold at the left-side hold step: head centered, shoulders/pelvis level, no side bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/91a57451-ffc4-4022-c724-5b0682c6ff00/public"
+Exercise,EX676,Offset Backpack March,Core & Trunk,"Core, hip flexors, grip",Intermediate,Backpack,Standing,Strength,Common,Hold a backpack on one side and march without leaning.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack on one side and march without leaning. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Offset load setup | Adult demonstrating Offset Backpack March at the offset load setup step: Anatomical right hand on viewer-left grips closed backpack handle beside right thigh; left arm relaxed. Both feet flat hip-width, pelvis and shoulders level, ribs stacked. Direct front camera. Must not show bag in left hand/on back, leaning, uneven shoulders, open bag, crossed stance, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4f1715be-d3f6-478a-e559-b3932dcdb200/public ;; Opposite-knee march | Adult demonstrating Offset Backpack March at the opposite-knee march step: Anatomical right/viewer-left hand holds backpack and right foot is planted; anatomical left/viewer-right hip and knee flex about 90 degrees with foot off floor. Raised knee is opposite bag. Torso upright, pelvis and shoulders level. Direct front camera. Must not lift right knee, switch bag hand, touch raised foot down, lean, shrug, or show malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ca6d5c9e-20f7-497e-4b9f-1ab6a07c8a00/public"
+Exercise,EX677,Backpack Around-the-World,Core & Trunk,"Core, shoulders",Intermediate,Backpack,Standing,Strength,Variant,Circle a backpack around the torso while keeping hips still.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Circle a backpack around the torso while keeping hips still. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Secure the backpack | An exerciser stands tall holding a backpack securely in front of the waist. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/df607c82-7b53-42bd-1dcc-157109de6200/public ;; Circle the right side | The exerciser circles a backpack around the right hip while keeping the feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/82f9f6f1-7e15-44ea-748a-af4a3075cd00/public ;; Pass behind | The exerciser passes a backpack behind the waist without stepping or twisting the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/97a2375e-c760-4f9a-402b-a5ba83b2b400/public ;; Complete the circle | The exerciser completes the backpack circle and returns the load to the front. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/060c2f4e-14c1-4a78-10f4-646dfafc8d00/public
+Exercise,EX678,Seated Bicycle Hold,Core & Trunk,"Abs, hip flexors",Beginner,Chair,Seated,Strength,Variant,Sit tall and hold a slow bicycle-style knee extension pattern.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Sit tall and hold a slow bicycle-style knee extension pattern. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Hover both feet | Adult sits tall with hands lightly supported behind the hips, knees bent, and both feet hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba88359d-001a-42d2-0ba8-2e9b79d72a00/public ;; Extend one leg low | Adult keeps the torso quiet while extending one leg low and holding the opposite knee bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/432697c7-b0a9-4d08-bc14-0c893049fb00/public ;; Switch legs | Adult stays tall while the opposite leg extends low and the first knee bends. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bfe2342a-9dc1-4ccc-b761-10ac40eb9800/public"
+Exercise,EX679,Seated Leg Lift Over Object,Core & Trunk,"Abs, hip flexors",Beginner,Chair and small object,Seated,Strength,Variant,Lift one foot over a small object while seated tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Lift one foot over a small object while seated tall. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set both legs beside the object | Adult sits tall with straight legs together on one side of a yoga block. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4f7afed5-e8ff-406b-9918-cc0251881400/public ;; Lift both legs over the object | Adult presses through both hands and lifts both straight legs together over a yoga block. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/033439bb-d47d-45a8-d17a-cc3eaa4a5900/public ;; Land softly on the far side | Adult remains tall after placing both straight legs together on the opposite side of the block. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bce76f35-0dcd-4f79-027c-48752ee95200/public
+Exercise,EX680,Chair Knee Tuck,Core & Trunk,"Abs, hip flexors",Beginner,Chair,Seated,Strength,Common,Sit near the chair edge and draw both knees slightly toward the chest.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Sit near the chair edge and draw both knees slightly toward the chest. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Chair setup | Adult demonstrating Chair Knee Tuck at the chair setup step: sit near front edge, torso tall with slight backward readiness, ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0a0f8220-69f2-4928-f085-e411e5e3f400/public ;; Knee tuck | Adult demonstrating Chair Knee Tuck at the knee tuck step: controlled bilateral tuck, torso leans back slightly as one unit, spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0be41137-1d74-4602-8db2-4cd9aa93fc00/public"
+Exercise,EX681,Chair Oblique Knee Lift,Core & Trunk,"Obliques, hip flexors",Beginner,Chair,Seated,Strength,Variant,Lift one knee toward the same-side elbow while seated tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit near the front of a sturdy chair with feet planted. 2) Hold the sides of the chair lightly if needed for balance. 3) Lift one knee toward the same-side elbow while seated tall. 4) Lift, rotate, or extend through the named pattern while staying tall. 5) Return to the start with control and repeat.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Sit tall with feet planted | Adult sits upright on a stable chair with feet planted and fingertips beside the ears. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/08c69733-0d99-4d8c-1d36-a65359803f00/public ;; Lift one knee toward the same elbow | Adult stays lifted while bringing one knee toward the elbow on the same side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1b4a2a5f-4dc6-47ce-5e4c-1fa4f69c5900/public ;; Switch sides | Adult keeps the chest open while lifting the opposite knee toward its same-side elbow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/39e92cd1-7115-46ca-9b0d-a2b1f6e98100/public
+Exercise,EX682,Low-Impact Cross-Body Jack,Cardio & Conditioning,"Full body, shoulders, hips",Beginner,None,Standing,Cardio,Common,Step one foot out while reaching arms across the body instead of jumping.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step one foot out while reaching arms across the body instead of jumping. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Ready stance | Adult demonstrating Low-Impact Cross-Body Jack at the ready stance step: Quiet no-jump start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/449339b8-cbf2-4feb-9cc1-5fb261ed7c00/public ;; Cross-body step A | Adult demonstrating Low-Impact Cross-Body Jack at the cross-body step a step: Opposing step and reach without jump. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/914472a1-ceca-4130-3728-d2c9e898d900/public ;; Center reset | Adult demonstrating Low-Impact Cross-Body Jack at the center reset step: Controlled center transition. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1e4f7231-c4b9-4324-0b97-4b52fad65f00/public ;; Cross-body step B | Adult demonstrating Low-Impact Cross-Body Jack at the cross-body step b step: Mirrored no-jump cross-body step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e06c7504-2d27-4fd2-75ac-738c20e14f00/public
+Exercise,EX683,Alternating Step-Out Jack,Cardio & Conditioning,"Full body, shoulders, hips",Beginner,None,Standing,Cardio,Common,Step one foot out at a time while arms move like a jumping jack.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step one foot out at a time while arms move like a jumping jack. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Ready stance | Adult demonstrating Alternating Step-Out Jack at the ready stance step: Soft-kneed ready stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1b1ab7f4-2944-4a8e-9dd8-58d767681600/public ;; Right step-out | Adult demonstrating Alternating Step-Out Jack at the right step-out step: Wide one-sided step with arms near overhead and both feet on the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d5fc29e6-18e6-4bf7-ee53-2895d4544300/public ;; Center reset | Adult demonstrating Alternating Step-Out Jack at the center reset step: Controlled return to the exact ready stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db75b032-ad0b-4317-0d32-76c331c03600/public ;; Left step-out | Adult demonstrating Alternating Step-Out Jack at the left step-out step: Mirrored one-sided step with both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce43fa7f-81fa-47df-94b5-8b09d64d9500/public
+Exercise,EX684,Fast Step-Touch,Cardio & Conditioning,"Hips, calves, coordination",Beginner,None,Standing,Cardio,Common,Step side to side quickly with a light bounce through the knees.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step side to side quickly with a light bounce through the knees. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Ready stance | Adult demonstrating Fast Step-Touch at the ready stance step: Centered athletic stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/39734b2f-b174-40b2-ab6f-77e85424e400/public ;; Step right | Adult demonstrating Fast Step-Touch at the step right step: Wide quiet landing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2039fddc-b438-4716-3b0d-2ba9a04d1a00/public ;; Touch left in | Adult demonstrating Fast Step-Touch at the touch left in step: Light toe tap without crossing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/378cb28a-2bba-4074-8bb7-808ec3be5d00/public ;; Step left | Adult demonstrating Fast Step-Touch at the step left step: Mirrored wide quiet landing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/faac7f45-e912-48cd-bb9f-ed802246d500/public
+Exercise,EX685,Heel Dig Cardio,Cardio & Conditioning,"Hamstrings, calves, coordination",Beginner,None,Standing,Cardio,Common,Tap one heel forward at a time while pumping the arms.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Tap one heel forward at a time while pumping the arms. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Ready stance | Adult demonstrating Heel Dig Cardio at the ready stance step: Light athletic stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b3978a54-b225-4507-3aaa-256b38809a00/public ;; Right heel dig | Adult demonstrating Heel Dig Cardio at the right heel dig step: Toe lifted and heel lightly touching. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1494bd2b-5c2a-4da0-f1d5-0b65e093a300/public ;; Rhythmic reset | Adult demonstrating Heel Dig Cardio at the rhythmic reset step: Soft center beat before switching. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fcea3955-2f7f-4943-3d1f-a2d6c7a17d00/public ;; Left heel dig | Adult demonstrating Heel Dig Cardio at the left heel dig step: Mirrored heel dig with toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7cb2f19-3e10-428d-ed51-a63166564300/public
+Exercise,EX686,Hamstring Curl Step,Cardio & Conditioning,"Hamstrings, glutes, calves",Beginner,None,Standing,Cardio,Common,Step side to side while curling one heel toward the glutes.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step side to side while curling one heel toward the glutes. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Ready stance | Adult demonstrating Hamstring Curl Step at the ready stance step: Balanced neutral stance with soft knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/90855d66-adc5-46cd-4afd-51e15c55a800/public ;; Right step, left curl | Adult demonstrating Hamstring Curl Step at the right step, left curl step: Clear opposite-side heel curl with knee pointing down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8e90d523-031c-4b19-f4b0-cc4559fd4200/public ;; Center reset | Adult demonstrating Hamstring Curl Step at the center reset step: Controlled neutral stance between alternating repetitions. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e9555d37-e835-4455-6a2a-a826f466ca00/public ;; Left step, right curl | Adult demonstrating Hamstring Curl Step at the left step, right curl step: Mirrored opposite-side heel curl with knee pointing down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4531e375-27ea-4f55-a649-33006cb38e00/public"
+Exercise,EX687,March with Overhead Reach,Cardio & Conditioning,"Hip flexors, shoulders, trunk",Beginner,None,Standing,Cardio,Common,March in place while reaching the arms overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) March in place while reaching the arms overhead. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Neutral setup | Adult demonstrating March with Overhead Reach at the neutral setup step: Ribs over pelvis, ready to march. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4fdbcbba-14c1-4e70-a1d7-e6392371e700/public ;; Right-knee march | Adult demonstrating March with Overhead Reach at the right-knee march step: Controlled march and stacked ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8f50105d-6325-464f-0dcf-d7cc9a7d2700/public ;; Controlled reset | Adult demonstrating March with Overhead Reach at the controlled reset step: Right toes just above floor and arms midway. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f11fc28a-75e4-4666-98bf-cabd36c65500/public ;; Left-knee march | Adult demonstrating March with Overhead Reach at the left-knee march step: True mirrored controlled march. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9564c34f-1529-48ee-6b23-0d5bae3c4a00/public"
+Exercise,EX688,Power March with Punch,Cardio & Conditioning,"Hip flexors, shoulders, trunk",Beginner,None,Standing,Cardio,Common,March strongly while punching forward in rhythm.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) March strongly while punching forward in rhythm. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","March-ready stance | Adult demonstrating Power March with Punch at the march-ready stance step: Tall ready posture. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/312ba91d-01dd-4043-59fb-1cfe76831c00/public ;; Right knee, left punch | Adult demonstrating Power March with Punch at the right knee, left punch step: Opposite knee and arm in rhythm. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fb57d9ae-94dd-40ae-9c14-9905a981bf00/public ;; Center beat | Adult demonstrating Power March with Punch at the center beat step: Controlled reset between sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e8fce9ea-89fa-4219-203c-d4f699be2300/public ;; Left knee, right punch | Adult demonstrating Power March with Punch at the left knee, right punch step: Mirrored opposite knee-and-punch pairing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b03b3b0e-3daa-4e16-989b-54312445de00/public"
+Exercise,EX689,Knee Drive with Same-Side Pull,Cardio & Conditioning,"Hip flexors, lats, abs",Beginner,None,Standing,Cardio,Common,Drive one knee up while pulling both hands down toward it.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Drive one knee up while pulling both hands down toward it. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Right knee drive | Front view with the right knee driven to hip height as both hands pull toward it, while the left foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7350279-872d-4e25-1350-2e100394a000/public ;; Left knee drive | Front view with the left knee driven to hip height as both hands pull toward it, while the right foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/83621c60-494e-4df2-14c6-461d4e17f800/public"
+Exercise,EX690,Double Knee Drive Repeater,Cardio & Conditioning,"Hip flexors, abs, balance",Intermediate,None,Standing,Cardio,Variant,Drive the same knee up twice before stepping down and switching sides.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Drive the same knee up twice before stepping down and switching sides. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the split stance | An exerciser prepares for a knee drive in a tall shallow split stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/664c4183-3dd3-4298-2c3e-33b1cc623d00/public ;; Drive the knee | The exerciser balances on one leg and drives the opposite knee to hip height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ef125a4c-4257-45b9-856b-656bc197ad00/public ;; Drive again | The exerciser repeats the knee drive with the same knee while maintaining balance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e4b80104-7d08-44c7-585e-7e1d109b6600/public
+Exercise,EX691,Side-to-Side Ski Step,Cardio & Conditioning,"Calves, hips, coordination",Beginner,None,Standing,Cardio,Common,Step side to side as arms swing together like ski poles.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step side to side as arms swing together like ski poles. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Step right, arms left | Adult demonstrating Side-to-Side Ski Step at the step right, arms left step: torso tall, right shoe contacting softly, arms parallel and together. Must not show arms following the step, crossed feet, airborne support foot, trunk rotation, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1b4bf969-9510-4c7e-f98b-87fe56edc200/public ;; Step left, arms right | Adult demonstrating Side-to-Side Ski Step at the step left, arms right step: torso tall, left shoe contacting softly, arms parallel and together. Must not show arms following the step, crossed feet, airborne support foot, trunk rotation, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7ea0ef57-09e0-4f3b-58f7-94eb22c6bc00/public"
+Exercise,EX692,Low-Impact Speed Skater Arms,Cardio & Conditioning,"Hips, calves, shoulders",Beginner,None,Standing,Cardio,Common,Step laterally while swinging arms across the body like a skater.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step laterally while swinging arms across the body like a skater. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Centered setup | Adult demonstrating Low-Impact Speed Skater Arms at the centered setup step: centered balance, tall torso, ready stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3b5ec2f4-5f4f-4a4c-ce17-3c1799abfb00/public ;; Lateral step | Adult demonstrating Low-Impact Speed Skater Arms at the lateral step step: low-impact lateral skater shape, not airborne. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b0e1b6bd-db58-4972-ae6f-4e4f26eef100/public"
+Exercise,EX693,Lateral Toe Tap Sprint,Cardio & Conditioning,"Calves, hips, coordination",Intermediate,None,Standing,Cardio,Variant,Tap one foot side to side quickly while the other leg stays planted.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Tap one foot side to side quickly while the other leg stays planted. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the anchor | An exerciser prepares for lateral toe taps with one leg designated as the anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c01fa141-36c6-4a4d-4b3f-edd077385800/public ;; Tap out | The exerciser keeps one foot planted while tapping the other foot laterally outward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/098283d0-3319-4278-8663-01c085ad1600/public ;; Tap in | The moving foot taps inward beside the planted anchor foot without crossing it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/43d2e035-0933-42f2-80f4-48b522e44d00/public ;; Tap out again | The exerciser repeats the outward toe tap while keeping the anchor leg planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c7417393-aac1-4862-6efe-2a93294ad400/public
+Exercise,EX694,Quick Step Around Mat,Cardio & Conditioning,"Calves, hips, agility",Intermediate,Mat or towel marker,Standing,Cardio,Variant,Step around the edges of a mat or towel in a controlled square.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step around the edges of a mat or towel in a controlled square. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Start outside the mat | An exerciser stands outside a mat corner, ready to step clockwise around it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7822875a-b9d7-4b7b-9817-9dc185766700/public ;; Step along the edge | The exerciser steps quickly along the outside of the mat's long edge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4cf5706d-06fd-4631-cc78-54ad6e180300/public ;; Round the corner | The exerciser rounds the outside corner of the mat with short controlled steps. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4babd53f-7ecb-4aa6-cd87-ef3bcecd2100/public"
+Exercise,EX695,Forward-Back Step Touch,Cardio & Conditioning,"Calves, hips, coordination",Beginner,None,Standing,Cardio,Common,Step forward and back with a rhythmic touch instead of hopping.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step forward and back with a rhythmic touch instead of hopping. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Step forward | Three-quarter view of the right foot stepping forward as the left foot trails for a light touch, with soft knees and upright posture. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7cb75543-87d9-4612-257e-59504c3cf500/public ;; Step back | Adult demonstrating Forward-Back Step Touch at the step back step: Moving limb: same near anatomical right foot steps back image-left and touches lightly. Stable limb: far left foot stays planted forward image-right; knees stay soft and torso tall. Camera unchanged. Viewer-side check: right hip connects to rear near foot and image-left arrow; left support foot remains forward. Must not show forward/side step, hop, both feet airborne, crossed/duplicated legs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8d7ed04e-db51-4de8-d347-72ed4e134100/public"
+Exercise,EX696,Box Step Cardio,Cardio & Conditioning,"Hips, calves, coordination",Beginner,None,Standing,Cardio,Common,"Step forward, across, back, and across to trace a box on the floor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step forward, across, back, and across to trace a box on the floor. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Step forward | Adult demonstrating Box Step Cardio at the step forward step: forward right shoe lands softly, knees flexed, torso tall. Must not show crossover, hopping, punching, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce0801f4-fc65-43e9-b6e5-8cfdaa593b00/public ;; Step across front | Adult demonstrating Box Step Cardio at the step across front step: feet remain separate and parallel, knees soft. Must not show crossed or fused feet, jump, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3340bdf8-a352-429d-01df-401c67145900/public ;; Step back | Adult demonstrating Box Step Cardio at the step back step: right shoe lands behind, hips square, torso controlled. Must not show forward travel, crossover, hopping, or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b6547902-7be4-4b08-d106-2eb0ca6bed00/public ;; Step across return | Adult demonstrating Box Step Cardio at the step across return step: feet finish apart and parallel, torso tall. Must not show crossover, fused feet, jump, or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/525a1f4b-a089-4ff2-4a0d-e25e55bf6700/public"
+Exercise,EX697,Around-the-World Step,Cardio & Conditioning,"Hips, calves, coordination",Beginner,None,Standing,Cardio,Variant,Step around an imaginary circle while staying tall and controlled.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step around an imaginary circle while staying tall and controlled. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Start tall | An exerciser stands tall at the starting point of a dotted circular stepping path. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/99305623-cf57-4c91-855c-1efbf8a94d00/public ;; Step around | The exerciser takes short upright steps around the side of a circular path. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fd76ef50-ec00-40a7-ba96-071beb638800/public ;; Continue the circle | The exerciser continues stepping around the far side of the circular guide. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/735445f5-9ad9-416b-2c65-da15a071b100/public
+Exercise,EX698,Shadow Boxing Footwork,Cardio & Conditioning,"Shoulders, calves, coordination",Intermediate,None,Standing,Cardio,Common,Move lightly in place while changing angles and keeping hands up.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Move lightly in place while changing angles and keeping hands up. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Guard stance | Adult demonstrating Shadow Boxing Footwork at the guard stance step: balanced stance, feet not on one line, hands up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/396be8e9-0cca-4a32-1fa0-67d679c5c600/public ;; Angle step | Adult demonstrating Shadow Boxing Footwork at the angle step step: Subject's LEFT side travels toward IMAGE-RIGHT foreground on a small diagonal. LEFT lead foot steps diagonally; RIGHT rear foot follows enough to restore stagger; pelvis and shoulders pivot together. Both fists stay near cheeks; no strikes. At endpoint both feet are grounded, separated, and uncrossed. Must not show: punch, kick, crossed feet, both feet airborne, exaggerated lunge, turned back, gloves, missing or extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8908d58b-d341-467f-c6ce-1e8fdec57400/public"
+Exercise,EX699,Jab-Cross Duck,Cardio & Conditioning,"Shoulders, legs, trunk",Intermediate,None,Standing,Cardio,Variant,"Throw a jab-cross, then bend the knees to duck under an imaginary line.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Throw a jab-cross, then bend the knees to duck under an imaginary line. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Jab straight | An exerciser throws a straight lead-hand jab while guarding the face with the rear hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/453b8c85-deec-4e42-4b67-f36906dbec00/public ;; Cross from the rear | The exerciser throws a rear-hand cross while the lead hand guards the cheek. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dd4934ee-99a0-408e-68c9-1850adcc6300/public ;; Duck under | The exerciser bends both knees to duck beneath an imaginary line while keeping both fists in guard. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b7523d38-a449-4f92-65b6-1f5107578000/public
+Exercise,EX700,Jab-Cross Slip,Cardio & Conditioning,"Shoulders, obliques, legs",Intermediate,None,Standing,Cardio,Variant,"Throw a jab-cross, then shift the head and ribs side to side in a slip.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Throw a jab-cross, then shift the head and ribs side to side in a slip. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Guarded setup | An exerciser holds a compact staggered boxing guard with hands high and knees soft. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eea8adc1-2089-40ed-4875-c5d65b68f800/public ;; Complete the cross | The exerciser completes a rear-hand cross while keeping the other fist at the chin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5e7e699b-ef70-4946-5cb5-d44baa5c6300/public ;; Slip one side | The exerciser keeps both hands high while making a small balanced slip to one side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/22811ab4-7c21-45ad-7537-027505e01700/public ;; Slip the other side | The exerciser stays balanced while slipping to the opposite side with both fists guarding the face. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ee5ae93b-20c2-4791-be8c-df067d7ae200/public
+Exercise,EX701,Punch and Knee Combo,Cardio & Conditioning,"Shoulders, hip flexors, core",Intermediate,None,Standing,Cardio,Common,Combine light punches with alternating knee drives.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Combine light punches with alternating knee drives. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Punch with opposite knee | Front three-quarter view of one arm punching forward as the opposite knee lifts, with the other fist guarding and one foot grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e192ff1d-d7a1-421a-37eb-f23cb2f0c000/public ;; Switch punch and knee | Second side of the punch-and-knee combo, with the opposite arm punching as the other knee lifts and the support foot grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8633faeb-8696-4942-ecaf-fcb011984c00/public"
+Exercise,EX702,Standing Elbow-to-Knee Crunch Cardio,Cardio & Conditioning,"Obliques, hip flexors",Beginner,None,Standing,Cardio,Common,Bring one elbow and knee toward each other at a steady pace.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Bring one elbow and knee toward each other at a steady pace. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Right elbow to left knee | Adult demonstrating Standing Elbow-to-Knee Crunch Cardio at the right elbow to left knee step: Anatomical left knee originating viewer-right lifts and travels slightly inward; anatomical right elbow connected to viewer-left shoulder crosses the midline toward it. Right foot stays grounded and left elbow remains wide. Direct front camera. Must not show same-side contact, wrong knee, hidden limb origin, or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f1026b2f-d4ad-435e-5841-41c4bf857f00/public ;; Left elbow to right knee | Adult demonstrating Standing Elbow-to-Knee Crunch Cardio at the left elbow to right knee step: Anatomical right knee originating viewer-left lifts and travels slightly inward; anatomical left elbow connected to viewer-right shoulder crosses the midline toward it. Left foot stays grounded and right elbow remains wide. Direct front camera. Must not show same-side contact, wrong knee, hidden limb origin, or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/358a8153-62dc-4334-e654-0becb9791800/public"
+Exercise,EX703,Standing Skier Pulls,Cardio & Conditioning,"Lats, glutes, calves",Beginner,None,Standing,Cardio,Common,"Reach arms overhead, then pull them down as you hinge slightly.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Reach arms overhead, then pull them down as you hinge slightly. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Overhead reach | Adult demonstrating Standing Skier Pulls at the overhead reach step: long line from hips through fingertips without rib flare. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dfa0690d-8f75-47c6-08d2-908f0ca56c00/public ;; Skier pull | Adult demonstrating Standing Skier Pulls at the skier pull step: modest skier-like hinge with torso inclined forward, not a squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5d8c8d7e-ab9a-42cd-77f9-307ec245ae00/public"
+Exercise,EX704,Standing Jump Rope High-Low,Cardio & Conditioning,"Calves, shoulders, coordination",Intermediate,None,Standing,Cardio,Variant,Alternate small imaginary rope bounces with a lower athletic stance.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Alternate small imaginary rope bounces with a lower athletic stance. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Tall setup | An exerciser stands tall with feet close and elbows bent for an imaginary jump rope. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0879d9ff-e26e-4245-513f-bc83ac61ab00/public ;; Small bounce | The exerciser makes a small two-foot bounce while circling empty hands at the wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f5db36f9-37c5-487f-4a43-aed9dc22cc00/public ;; Lower landing | The exerciser lands softly in a low athletic quarter squat with feet parallel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa8bb019-4208-4564-07cf-f909013d8f00/public ;; Smooth rebound | The exerciser rebounds upward with both feet together and empty hands ready to keep rhythm. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/754c95ec-7882-48d4-31e7-3c570018fb00/public
+Exercise,EX705,Invisible Rope Side Swing,Cardio & Conditioning,"Calves, shoulders, coordination",Beginner,None,Standing,Cardio,Common,Mimic swinging a rope to each side while stepping or bouncing lightly.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Mimic swinging a rope to each side while stepping or bouncing lightly. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Swing beside left hip | Adult demonstrating Invisible Rope Side Swing at the swing beside left hip step: Moving limbs: both hands sweep together beside the viewer-left hip as a light side step keeps rhythm. Stable limbs: the other foot bears most weight, knees stay soft, torso remains tall. Camera: straight-on front view. Viewer-side check: both hands are distinct and meet outside viewer-left hip; both shoes remain visible with at least one grounded. Must not show a physical rope, equipment, airborne feet, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6adbefcf-06d9-4b8c-a653-49e9a3869600/public ;; Swing beside right hip | Front view with both hands sweeping beside the right hip during a light side-to-side stepping rhythm. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f9e05c3f-5fdd-4c58-5679-eb3883454f00/public"
+Exercise,EX706,Low-Impact Burpee to Reach,Cardio & Conditioning,Full body,Beginner,None,Standing to plank,Cardio,Common,"Step back to a plank, step in, and stand with an overhead reach.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Step back to a plank, step in, and stand with an overhead reach. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Hands-down hinge | Adult demonstrating Low-Impact Burpee to Reach at the hands-down hinge step: Feet stay flat hip-width while hips hinge and knees bend; both palms plant shoulder-width just in front of feet. Side profile facing image-right. Must not show plank, jump, kneeling, lifted heel, hidden hand, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bde74f8b-6028-408b-e24a-f14ebdc83c00/public ;; Step-back plank | Adult demonstrating Low-Impact Burpee to Reach at the step-back plank step: Both hands remain under shoulders as feet step back one at a time to forefeet; arms and legs extend into one head-to-heels line. Side profile facing image-right. Must not show airborne feet, forearm plank, sagging/piked hips, bent knees, hidden hands, or extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3ea0edf0-3cbe-4633-8b75-651ff6301600/public ;; Step-in crouch | Adult demonstrating Low-Impact Burpee to Reach at the step-in crouch step: Both hands stay planted as feet step forward one at a time into a compact crouch behind hands; knees bend and heels settle toward mat. Side profile facing image-right. Must not show airborne feet, plank, kneeling, hands lifted, crossed feet, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5ba8ed81-8a52-4786-7e2b-2dbb731f0c00/public ;; Stand and reach | Adult demonstrating Low-Impact Burpee to Reach at the stand and reach step: Both feet stay flat hip-width as body stands tall and both arms reach overhead beside ears, palms inward, ribs stacked. Side profile facing image-right. Must not show jump, tiptoes, crouch, hands on floor, overarched back, or malformed arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d800e676-c1bf-4ac0-0801-d6d534aab300/public"
+Exercise,EX707,Walkout to Stand,Cardio & Conditioning,"Hamstrings, shoulders, core",Beginner,None,Standing to plank,Cardio,Common,Walk hands to a plank and then back to standing.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Walk hands to a plank and then back to standing. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Floor hinge | Adult demonstrating Walkout to Stand at the floor hinge step: bent-knee hinge, not a locked-knee hamstring stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7961af9-b85d-4af2-903f-87ae34b72200/public ;; High plank | Adult demonstrating Walkout to Stand at the high plank step: firm high plank, hips neither sagging nor piked. Return cue: hands walk back toward feet, then torso unfolds to stand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/89ca746b-3f42-4d8b-0f29-622de1a18200/public"
+Exercise,EX708,Walkout to Shoulder Tap,Cardio & Conditioning,"Core, shoulders, hamstrings",Intermediate,None,Standing to plank,Cardio,Variant,"Walk out to plank, tap each shoulder, then walk back to standing.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Walk out to plank, tap each shoulder, then walk back to standing. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Hinge and begin the walkout | Adult hinges from standing with both hands on the floor, ready to walk the hands forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de877d86-a83e-4d2e-404b-305949be2a00/public ;; Arrive in a long high plank | Adult holds a long high plank with shoulders stacked over the wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0ff6ed8f-911b-4824-6fac-4fec14da0a00/public ;; Tap the opposite shoulder | Adult holds a long high plank while the right hand taps the opposite shoulder and the hips stay level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0e8685ca-dc24-4f13-e121-63788f475600/public"
+Exercise,EX709,Inchworm to Squat,Cardio & Conditioning,"Hamstrings, hips, shoulders",Intermediate,None,Standing to squat,Cardio,Variant,"Walk hands to plank, walk feet forward, then sit into a squat before standing.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall, then hinge forward and place hands on the floor or a raised surface. 2) Walk hands to plank, walk feet forward, then sit into a squat before standing. 3) Walk your hands or feet through the named pattern with control. 4) Reverse the motion until you return to standing. 5) Reset your posture before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Hinge to the floor | The exerciser hinges forward with soft knees and places both hands on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/041267ab-efda-4039-edc9-52fa65a5cf00/public ;; Walk to plank | The exerciser holds a long high plank after walking the hands forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/646ad31b-115d-4100-ab43-bc57cc5cd400/public ;; Step into the squat | The exerciser sits into a deep heels-down squat after stepping both feet toward the hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/735a8c83-5bef-47bb-e5f9-90cabfb51d00/public
+Exercise,EX710,Bear Crawl Lateral,Cardio & Conditioning,"Full body, shoulders, hips",Intermediate,None,Bear crawl,Cardio,Common,Crawl sideways with small opposite hand-and-foot steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Crawl sideways with small opposite hand-and-foot steps. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Bear-hover setup | Adult demonstrating Bear Crawl Lateral at the bear-hover setup step: flat back, low level hips. Must not show knees down, straight legs, high hips, extra/merged limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2323866e-cc00-4c0a-d974-57b2033fce00/public ;; Lateral opposite-pair step | Adult demonstrating Bear Crawl Lateral at the lateral opposite-pair step step: hips level, back flat. Must not show mountain climber, straight rear leg, duplicated labels, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/498821fe-ce3f-4b7f-1678-6da7ce609700/public"
+Exercise,EX711,Crab Walk Forward-Back,Cardio & Conditioning,"Shoulders, glutes, hamstrings",Intermediate,None,Crab position,Cardio,Common,Move forward and backward in a crab position with hips lifted.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Move forward and backward in a crab position with hips lifted. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Crab setup | Adult demonstrating Crab Walk Forward-Back at the crab setup step: arms straight, knees bent, hips lifted several inches, chest open, pelvis level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6ac62f14-f327-4bbc-dc7b-8139650e8b00/public ;; Forward step | Adult demonstrating Crab Walk Forward-Back at the forward step step: all four support points visible at the endpoint, hips lifted, knees bent, pelvis level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2f104394-bbff-4349-fa04-5cc3d55dce00/public ;; Backward step | Adult demonstrating Crab Walk Forward-Back at the backward step step: all four supports visible, hips lifted, knees bent, reverse direction clear. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/70d6d2ed-0b15-44f1-2cc8-0d8ed4bff100/public"
+Exercise,EX712,Plank Step-In Step-Out,Cardio & Conditioning,"Core, shoulders, hip flexors",Intermediate,None,High plank,Cardio,Variant,Step both feet in toward hands and back to plank without jumping.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Step both feet in toward hands and back to plank without jumping. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",High-plank setup | The exerciser holds a braced high plank with shoulders over wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f3d69d5e-8013-45ad-7f6b-07f42af7c500/public ;; Step one foot in | The exerciser keeps both hands planted while stepping one foot forward from high plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/87a700d9-059a-4211-16d2-684b60bdd500/public ;; Bring both feet in | The exerciser brings both feet near the hands in a controlled crouch without jumping. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f6de5d17-1890-4d3e-e646-f03cdc38dd00/public
+Exercise,EX713,Step-Back Mountain Climber,Cardio & Conditioning,"Core, hip flexors, shoulders",Beginner,None,High plank,Cardio,Common,"Step one foot forward toward the hands and then back, alternating sides.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start in a forearm plank or high plank with shoulders stacked over elbows or wrists. 2) Brace your trunk and keep a long line from head to heels or knees. 3) Step one foot forward toward the hands and then back, alternating sides. 4) Move slowly through the named arm, leg, or slider pattern. 5) Reset your plank position before the next rep.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","High plank | Adult demonstrating Step-Back Mountain Climber at the high plank step: balanced high plank before a slow step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/949cf3d7-c20a-4fd1-a914-a2422e23b400/public ;; Step forward | Adult demonstrating Step-Back Mountain Climber at the step forward step: grounded step, not a running knee drive. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1bb4fa56-52e7-4864-c578-affc96c23300/public"
+Exercise,EX714,Lateral Line Step-Overs,Cardio & Conditioning,"Calves, hips, agility",Beginner,Line or towel marker,Standing,Cardio,Common,Step both feet over a line side to side at a steady pace.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with space around you and soften your knees. 2) Step both feet over a line side to side at a steady pace. 3) Move through the named stepping, punching, or hopping pattern at a pace you can control. 4) Keep breathing and let your arms move naturally. 5) Slow down or step instead of jumping whenever your form gets sloppy.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use a clear floor area and move slowly so the towel, slider, or foot placement stays under control. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Left-side endpoint | Front view with both feet together and grounded on the left side of a floor line, knees soft and torso upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9f182fe7-27a5-4a4e-e1b0-f6cf80e63700/public ;; Right-side endpoint | Adult demonstrating Lateral Line Step-Overs at the right-side endpoint step: Moving limbs: both feet have stepped across to image-right of the line. Stable limbs: both whole shoes are grounded together, knees soft, torso controlled. Camera: same straight-on front view. Viewer-side check: both feet are distinct and the same line remains entirely image-left of them; return arrow points image-left. Must not repeat left-side endpoint, straddle line, jump, cross legs, or show extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d71a3eb-322f-472a-f63c-6755bee86800/public"
+Exercise,EX715,Stair Step-Over,Cardio & Conditioning,"Quads, calves, coordination",Intermediate,Stair,Standing,Cardio,Variant,Step over and back across a low stair or step with control.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand near a clear stair or low step and use a handrail if helpful. 2) Step over and back across a low stair or step with control. 3) Step, tap, or drive through the pattern at a smooth rhythm. 4) Keep your whole foot on the step when stepping up. 5) Slow down before switching directions or sides.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Start beside the step | The exerciser stands beside a single low step with knees softly bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86f0af1a-5e20-4dda-dd67-a4cf528c4c00/public ;; Cross over with control | The exerciser plants one full foot on a low step while the other leg crosses over. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/27d212ed-cc03-461a-b928-dda4a4cfd100/public ;; Land on the far side | The exerciser stands balanced with both feet on the far side of the low step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/28e1568e-6f89-4a6e-0dcc-056154c2cc00/public
+Exercise,EX716,Stair Side Step-Up Intervals,Cardio & Conditioning,"Quads, glutes, calves",Intermediate,Stair,Standing,Cardio,Common,Stand sideways to a stair and step up and down for repeated intervals.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand near a clear stair or low step and use a handrail if helpful. 2) Stand sideways to a stair and step up and down for repeated intervals. 3) Step, tap, or drive through the pattern at a smooth rhythm. 4) Keep your whole foot on the step when stepping up. 5) Slow down before switching directions or sides.","1) Land softly or step quietly. 2) Pick a pace that lets you keep posture and breathing under control. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Side setup | Adult demonstrating Stair Side Step-Up Intervals at the side setup step: tall stance immediately beside one low step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/84a65174-1353-467f-54ad-92cb26bdfe00/public ;; Top position | Adult demonstrating Stair Side Step-Up Intervals at the top position step: torso tall, pelvis level, no foot on floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db6e5038-f15b-4375-a8f9-f71e426eda00/public"
+Exercise,EX717,Single-Leg Balance with Figure Eight Arms,Balance & Coordination,"Balance, ankles, shoulders",Beginner,None,Standing,Balance,Common,Stand on one leg while tracing figure eights with the arms.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg while tracing figure eights with the arms. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Setup | Adult demonstrating Single-Leg Balance with Figure Eight Arms at the setup step: Tall neutral stance, arms raised comfortably below shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/92384861-967b-4515-e810-57201b46d400/public ;; Right-leg balance | Adult demonstrating Single-Leg Balance with Figure Eight Arms at the right-leg balance step: Small single-leg balance with lifted foot clear of the floor and level hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/814badb8-90f5-40f3-33ae-78601146de00/public ;; Left-leg balance | Adult demonstrating Single-Leg Balance with Figure Eight Arms at the left-leg balance step: Mirrored small single-leg balance with level hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/174976ae-ef3a-4f41-e416-2f33710ac400/public ;; Supported reset | Adult demonstrating Single-Leg Balance with Figure Eight Arms at the supported reset step: Fingertip support only, demonstrating a safe balance regression. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e4483992-41f8-4f2c-b394-856175324200/public"
+Exercise,EX718,Single-Leg Balance with Reach Across,Balance & Coordination,"Balance, ankles, hips",Beginner,None,Standing,Balance,Common,Stand on one leg and reach the opposite hand across the body.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg and reach the opposite hand across the body. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Neutral setup | Adult demonstrating Single-Leg Balance with Reach Across at the neutral setup step: Tall neutral posture, knees soft, ribs over pelvis, gaze fixed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7cd4340d-a328-4333-418e-f334b3af3500/public ;; Right reach across | Adult demonstrating Single-Leg Balance with Reach Across at the right reach across step: Clear single-leg balance, opposite-hand reach, level hips, steady gaze. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2317ce9a-538d-40dc-3aa8-671ef9479c00/public ;; Controlled reset | Adult demonstrating Single-Leg Balance with Reach Across at the controlled reset step: Right toes just touch down; both feet hip-width; posture re-centered. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9d0455d0-f07a-4e2d-9fda-d3547cbf6600/public ;; Left reach across | Adult demonstrating Single-Leg Balance with Reach Across at the left reach across step: True opposite-side mirror, hips level, steady gaze. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba97e2b7-1beb-455e-5731-d41550d79900/public"
+Exercise,EX719,Single-Leg Balance with Bottle Pass,Balance & Coordination,"Balance, ankles, trunk",Intermediate,Water bottle,Standing,Balance,Variant,Stand on one leg and pass a bottle around the torso.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg and pass a bottle around the torso. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Tall setup | Adult demonstrating Single-Leg Balance with Bottle Pass at the tall setup step: Tall posture before balancing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/81107d05-c178-412e-deef-4f99f4ac0d00/public ;; First-side balance pass | Adult demonstrating Single-Leg Balance with Bottle Pass at the first-side balance pass step: Bottle begins passing around the right side while balance is held. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b73d9aae-cf91-43bc-c6fd-cdbb86b1c100/public ;; Behind-torso transfer | Adult demonstrating Single-Leg Balance with Bottle Pass at the behind-torso transfer step: Transfer around the back without dropping the lifted leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d58c9ab4-1133-4778-9a60-eeeb4959da00/public ;; Opposite-side balance | Adult demonstrating Single-Leg Balance with Bottle Pass at the opposite-side balance step: Mirrored balance and pass on the other support leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66535efd-49ea-46da-d85b-fd9da7324800/public
+Exercise,EX720,Tandem Stance Bottle Pass,Balance & Coordination,"Balance, ankles, trunk",Beginner,Water bottle,Standing,Balance,Common,Stand heel-to-toe and pass a bottle around your body.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand heel-to-toe and pass a bottle around your body. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Tandem setup | Adult demonstrating Tandem Stance Bottle Pass at the tandem setup step: Tall balanced stance with bottle centered near the abdomen. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/32f3b18b-015e-4a3f-5d74-4168d0b36700/public ;; Right-side pass | Adult demonstrating Tandem Stance Bottle Pass at the right-side pass step: Bottle clearly beside the right hip with controlled reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b0329df7-3179-43fb-235b-38dc8247ec00/public ;; Behind-back transfer | Adult demonstrating Tandem Stance Bottle Pass at the behind-back transfer step: Bottle is partially occluded by the lower back while both hands clearly meet it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2b5ae41b-e3e6-426e-ae6e-34b2b4cae300/public ;; Complete circle | Adult demonstrating Tandem Stance Bottle Pass at the complete circle step: Balanced finish with bottle at the abdomen. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d08b2a4d-fd06-442a-f107-4ac82715b500/public
+Exercise,EX721,Heel-Toe Rock with Arm Reach,Balance & Coordination,"Ankles, calves, balance",Beginner,None,Standing,Balance,Common,Rock from heels to toes while reaching arms forward or overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Rock from heels to toes while reaching arms forward or overhead. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Neutral setup | Adult demonstrating Heel-Toe Rock with Arm Reach at the neutral setup step: Weight centered across whole feet; ribs stacked; gaze level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a459cad-f39d-40f2-d0e4-b97e4f25d700/public ;; Rock to heels | Adult demonstrating Heel-Toe Rock with Arm Reach at the rock to heels step: Unmistakable heel-rock endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0857a419-271f-4d9c-4a23-af1289eb3e00/public ;; Rock to toes | Adult demonstrating Heel-Toe Rock with Arm Reach at the rock to toes step: Unmistakable toe-rock endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/214629c1-07c1-44f7-8714-8733a1a26b00/public
+Exercise,EX722,Split-Stance Balance Chop,Balance & Coordination,"Balance, hips, trunk",Intermediate,Water bottle,Split stance,Balance,Variant,Hold a split stance and move a bottle diagonally like a chop.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the split stance position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Hold a split stance and move a bottle diagonally like a chop. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Split-stance setup | Adult demonstrating Split-Stance Balance Chop at the split-stance setup step: Narrow stable split stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a5ff7784-8a39-4350-4873-32e4ca04aa00/public ;; High-diagonal start | Adult demonstrating Split-Stance Balance Chop at the high-diagonal start step: Controlled high start of chop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9302d024-bab2-4754-2aac-8b96c6fb2000/public ;; Low-diagonal chop | Adult demonstrating Split-Stance Balance Chop at the low-diagonal chop step: Diagonal chop endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/16d05ecf-be82-4663-7edf-4cd017db9f00/public ;; Opposite diagonal | Adult demonstrating Split-Stance Balance Chop at the opposite diagonal step: Mirrored chop endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c6e019de-ee0d-448b-0b1c-cb2fc075fd00/public
+Exercise,EX723,Half-Kneeling Pallof Hold,Balance & Coordination,"Obliques, glutes, balance",Intermediate,Resistance band,Half-kneeling,Balance,Variant,Hold a band straight out from half-kneeling while resisting rotation.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Hold a band straight out from half-kneeling while resisting rotation. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Half-kneeling setup | Adult demonstrating Half-Kneeling Pallof Hold at the half-kneeling setup step: Ninety-degree half-kneeling base with ribs over pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c7cb9428-27aa-4811-b3ea-0f88b4991600/public ;; Press and hold | Adult demonstrating Half-Kneeling Pallof Hold at the press and hold step: Arms long at sternum height, hands centered, no rotation toward anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6b103ef1-292d-45f2-a1d2-2e675c84d600/public ;; Controlled return | Adult demonstrating Half-Kneeling Pallof Hold at the controlled return step: Controlled near-chest endpoint without losing alignment. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/79230356-8387-429f-4089-4a8f53428500/public"
+Exercise,EX724,Tall-Kneeling Chop,Balance & Coordination,"Core, shoulders, hips",Intermediate,Water bottle,Tall-kneeling,Balance,Variant,Move a bottle diagonally across the body while kneeling tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the tall-kneeling position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Move a bottle diagonally across the body while kneeling tall. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Tall-kneeling setup | Adult demonstrating Tall-Kneeling Chop at the tall-kneeling setup step: Ribs over pelvis, secure two-hand grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d45bc22-0e96-42b3-9055-885d48136b00/public ;; High-right start | Adult demonstrating Tall-Kneeling Chop at the high-right start step: Ribs down and secure grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9ec4b0db-8aa2-4fde-62bf-13a384d41a00/public ;; Low-left finish | Adult demonstrating Tall-Kneeling Chop at the low-left finish step: Visible centerline crossing and two-hand grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d7257db9-d8e1-489d-63aa-f4b73b838100/public ;; High-left start | Adult demonstrating Tall-Kneeling Chop at the high-left start step: Mirrored high start with secure grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b604bb30-7fd3-4272-248f-a06dae5b4d00/public ;; Low-right finish | Adult demonstrating Tall-Kneeling Chop at the low-right finish step: Mirrored centerline crossing, two-hand grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dfad0e07-fd02-4906-882c-dc85534e7700/public"
+Exercise,EX725,Single-Leg Calf Raise with Chair,Balance & Coordination,"Calves, ankles, balance",Beginner,Chair,Standing,Strength,Common,Hold a chair lightly and raise one heel at a time.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Hold a chair lightly and raise one heel at a time. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Single-leg setup | Adult demonstrating Single-Leg Calf Raise with Chair at the single-leg setup step: pelvis level and body tall over one grounded foot. Viewer check: exactly one foot bears weight; free foot has visible air beneath it; chair has four stable legs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a3d2c4ad-f2b4-43a8-bc98-a6b80196e700/public ;; Calf raise | Single-leg calf raise beside a chair, with the working heel lifted over planted toes while the free foot remains raised. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/824a93de-2a04-43fc-ac36-2faf6fd1df00/public"
+Exercise,EX726,Seated Calf Raise with Backpack,Balance & Coordination,Calves,Beginner,Backpack and chair,Seated,Strength,Common,Sit tall with a backpack on the thighs and lift both heels.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the seated position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Sit tall with a backpack on the thighs and lift both heels. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Feet-flat setup | Seated setup with both feet flat and hip-width, knees bent, and a closed backpack held across the lower thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a75f32cf-d48a-4003-9ac6-9b9963f9ee00/public ;; Both heels raised | Seated calf raise with both heels lifted evenly while toes stay planted and a backpack rests across the thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/74193ea8-8870-4b3b-b6bf-d3a45dd17500/public"
+Exercise,EX727,Wall Tibialis Raise,Balance & Coordination,"Shins, ankles",Beginner,Wall,Standing,Strength,Common,Lean back on a wall and lift toes toward shins.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Lean back on a wall and lift toes toward shins. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Wall lean setup | Adult demonstrating Wall Tibialis Raise at the wall lean setup step: small supported backward lean, knees soft, both shoes visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c4394fe3-52e2-4743-05f2-821ab9791700/public ;; Toes lifted | Adult demonstrating Wall Tibialis Raise at the toes lifted step: empty space under both toe boxes, no body rise. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/533c096f-dd7e-47bf-d03b-b875a09a4700/public"
+Exercise,EX728,Standing Tibialis Raise,Balance & Coordination,"Shins, ankles, balance",Beginner,None,Standing,Strength,Variant,"Lift toes while standing tall, using support if needed.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or sit in the standing position with feet about hip-width apart. 2) Use a wall or chair for balance if needed. 3) Lift toes while standing tall, using support if needed. 4) Lift or lower the toes or heels through a controlled range. 5) Pause briefly, then return slowly to the start.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Wall-supported setup | The exerciser leans lightly against a wall with both feet flat and parallel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/37acde7f-85cf-4bc6-21be-494579c2f200/public ;; Lift both toes | The exerciser raises both toes while keeping both heels planted against the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9748746f-3732-45a6-880b-a252d99b2000/public ;; Pause at the top | The exerciser pauses with both toes raised and heels planted before lowering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7bc0931-3e2f-4bc0-8326-2342e3686600/public
+Exercise,EX729,Toe Walk with High Reach,Balance & Coordination,"Calves, ankles, posture",Beginner,None,Standing,Balance,Common,Walk on the balls of the feet while reaching arms overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Walk on the balls of the feet while reaching arms overhead. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Feet flat | Adult demonstrating Toe Walk with High Reach at the feet flat step: tall neutral start with weight evenly distributed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6ca5102a-2e71-400f-8651-dbcf443a9200/public ;; Toe walk reach | Adult demonstrating Toe Walk with High Reach at the toe walk reach step: controlled toe walk with arms beside ears and ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/35814fb1-958f-43e3-3f66-032fa27f1600/public
+Exercise,EX730,Heel Walk with High Reach,Balance & Coordination,"Shins, ankles, posture",Beginner,None,Standing,Balance,Common,Walk on the heels while reaching arms overhead.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Walk on the heels while reaching arms overhead. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Heels-only setup | Adult demonstrating Heel Walk with High Reach at the heels-only setup step: ribs stacked and hands high without leaning back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e2fa51d0-7ee5-4e90-d166-7d4fac90e100/public ;; Forward heel step | Adult demonstrating Heel Walk with High Reach at the forward heel step step: small heel-first step with toes high and upright trunk. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3f6a0dc7-7552-4976-57e4-6b9569cda200/public
+Exercise,EX731,Lateral Toe Walk,Balance & Coordination,"Calves, ankles, lateral hips",Beginner,None,Standing,Balance,Variant,Walk sideways on the balls of the feet with small steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Walk sideways on the balls of the feet with small steps. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Raised-heel setup | The exerciser stands tall with both heels raised and weight on the balls of the feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fdc5eff0-8503-4dc5-eb9a-3a0388f96800/public ;; Lead step sideways | The exerciser steps laterally toward viewer-right while staying high on the forefeet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a4b8f2a3-9cc2-494a-aa78-0091f99ae200/public ;; Trailing foot follows | The exerciser brings the trailing foot inward during a lateral toe walk. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1ba72075-6cb1-4ecb-0ecb-8a0cb9445c00/public ;; Reverse direction | The exerciser reverses the lateral toe walk toward viewer-left while staying on the toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2406dc94-4061-489f-74de-89c200818000/public
+Exercise,EX732,Duck Walk Partial Range,Balance & Coordination,"Quads, hips, ankles",Advanced,None,Low squat,Balance,Variant,Stay in a comfortable partial squat and take small forward steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the low squat position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stay in a comfortable partial squat and take small forward steps. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Partial-squat setup | The exerciser holds a comfortable heels-down partial squat with hands clasped in front. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c1b19ac7-83a1-44b5-485f-ab72b468aa00/public ;; Take a small step | The exerciser stays in a partial squat while taking a small forward step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c8f2f2ee-c812-40e5-ab6a-ea1b87926400/public ;; Bring the other foot | The exerciser remains low while bringing the trailing foot forward in the duck walk. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11dfc12c-e485-4e4b-19d7-2ed5b8a92200/public ;; Continue with short steps | The exerciser continues the partial-range duck walk with another short controlled step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eafc4cf4-59d0-4444-10d3-1eea4ddde400/public
+Exercise,EX733,Bear Crawl Shoulder Tap,Balance & Coordination,"Core, shoulders, coordination",Intermediate,None,Bear plank,Balance,Common,Hold bear plank and tap one shoulder at a time.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Tuck toes and lift knees a few inches from the floor. 3) Hold bear plank and tap one shoulder at a time. 4) Move the hand, foot, or body as named while keeping hips low and steady. 5) Set knees down to rest when your form starts to change.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Bear setup | Adult demonstrating Bear Crawl Shoulder Tap at the bear setup step: shoulders over wrists, hips over knees and flat back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e9692d5f-3e27-4a9e-5f75-3a146e686400/public ;; Shoulder tap | Adult demonstrating Bear Crawl Shoulder Tap at the shoulder tap step: level hips with minimal weight shift and both rear shoes visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a080e51-0a26-4511-ebdd-c36d968a0500/public"
+Exercise,EX734,Crab March,Balance & Coordination,"Glutes, shoulders, coordination",Intermediate,None,Crab position,Balance,Common,Hold a crab position and lift one foot at a time like a march.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Hold a crab position and lift one foot at a time like a march. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Crab setup | Adult demonstrating Crab March at the crab setup step: supported crab with chest open and hips hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/64064e50-d0f3-47a5-5359-5c3dc2780b00/public ;; Left foot lift | Adult demonstrating Crab March at the left foot lift step: small alternating crab march without pelvis dropping. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f6c73de0-7779-44fd-3715-8be11346f600/public
+Exercise,EX735,Quadruped Crawl Circle,Balance & Coordination,"Core, shoulders, hips",Intermediate,None,Quadruped,Balance,Variant,Crawl hands and knees in a small circle in both directions.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,1) Start on hands and feet or hands and knees as needed for the variation. 2) Brace your trunk and keep your neck long. 3) Crawl hands and knees in a small circle in both directions. 4) Move opposite hand and foot or step through the named crawl pattern. 5) Keep steps small and pause when you need to regain control.,"1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Quadruped setup | The exerciser starts on hands and knees with shoulders over wrists and hips over knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0bc3e30f-a902-4e48-d94a-60faf2664300/public ;; Take small crawl steps | The exerciser takes a small quadruped crawl step while keeping the hips level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/59273e98-598a-434e-a57e-65ef6090dc00/public ;; Circle both ways | The exerciser continues controlled quadruped steps around a circular path in both directions. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/644ae0a5-46e9-469e-8c6f-8d88e549b700/public
+Exercise,EX736,Mini-Band Balance Walk,Balance & Coordination,"Lateral hips, ankles, balance",Intermediate,Mini band,Standing,Balance,Variant,Take slow mini-band side steps with a pause on one leg between steps.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Take slow mini-band side steps with a pause on one leg between steps. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Band-at-ankles setup | The exerciser stands tall with a mini band around both ankles and feet hip-width apart. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad4c1c25-fce1-461a-0c18-df40d2fef400/public ;; Step wide with control | The exerciser takes a controlled lateral mini-band step with both toes facing forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce3fa186-d0aa-41b2-17be-e3829e1ea200/public ;; Pause on one leg | The exerciser pauses in single-leg balance with the opposite foot hovering against mini-band tension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c99a25fa-9f35-4f58-3505-e44b3acc4000/public ;; Switch directions | The exerciser takes the matching mini-band side step in the opposite direction with controlled posture. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9a64dfba-a34a-4f45-cb23-a9ed61b8fa00/public
+Exercise,EX737,Clock Lunge with Reach,Balance & Coordination,"Quads, glutes, balance",Intermediate,None,Standing,Balance,Variant,Lunge to clock positions while reaching the opposite hand toward the front foot.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with feet hip-width apart and brace gently. 2) Start with enough open floor space to move comfortably. 3) Lunge to clock positions while reaching the opposite hand toward the front foot. 4) Lower by bending both knees while keeping the front heel grounded. 5) Press through the front foot to return to the start position, then repeat or switch sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Start centered | The athlete stands centered on a faint floor compass with feet hip-width and posture braced. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1cddecbc-e660-41fe-ef68-639c3a7c3000/public ;; Reach across the forward lunge | The athlete lunges forward on the left foot while the right hand crosses toward the lead shoe and the heel stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/437f741f-d927-4a42-400a-2e3515bd4200/public ;; Lunge right and reach across | The athlete lunges to the right while the left hand crosses toward the right shoe and the opposite leg stays straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f15e2f62-95f6-406d-f516-882cdbfaad00/public ;; Switch sides and reach across | The athlete lunges to the left while the right hand crosses toward the left shoe and the opposite leg stays straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/000547ef-86ff-4993-5036-4772b4522900/public
+Exercise,EX738,Star Excursion Toe Tap,Balance & Coordination,"Balance, hips, ankles",Intermediate,None,Standing,Balance,Common,Stand on one leg and tap the other foot to several points around you.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) Stand on one leg and tap the other foot to several points around you. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Single-leg setup | Adult demonstrating Star Excursion Toe Tap at the single-leg setup step: balance over the left midfoot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/455707a3-55ea-491e-93a8-f4cea89ca600/public ;; Side toe tap | Adult demonstrating Star Excursion Toe Tap at the side toe tap step: left leg visibly carries body weight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db9c2cd0-ee7b-433d-5b45-46aae847c500/public ;; Rear-diagonal toe tap | Adult demonstrating Star Excursion Toe Tap at the rear-diagonal toe tap step: long controlled diagonal reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/27f115bd-aad9-4f05-cf92-c6e0c43a4b00/public
+Exercise,EX739,Reverse Lunge to Single-Leg Hold,Balance & Coordination,"Quads, glutes, balance",Intermediate,None,Standing,Balance,Common,"Step back into a lunge, then drive up to a one-leg hold.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with feet hip-width apart and brace gently. 2) Start with enough open floor space to move comfortably. 3) Step back into a lunge, then drive up to a one-leg hold. 4) Lower by bending both knees while keeping the front heel grounded. 5) Press through the front foot to return to the start position, then repeat or switch sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Lunge bottom | Adult demonstrating Reverse Lunge to Single-Leg Hold at the lunge bottom step: right knee stacked over mid-foot, left knee hovering, back heel raised, torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe2fa841-4e84-4362-0f05-9ccbc9595700/public ;; Single-leg hold | Adult demonstrating Reverse Lunge to Single-Leg Hold at the single-leg hold step: torso tall, pelvis level, lifted knee about 90 degrees, lifted shoe fully clear of floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/502932e9-6125-4d33-8dea-471230a7ee00/public"
+Exercise,EX740,Step-Down to Balance,Balance & Coordination,"Quads, glutes, ankles",Intermediate,Low step,Standing,Balance,Common,Step down slowly from a low step and finish balanced on one leg.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand facing a low, stable step or stair. 2) Place one whole foot on the step and brace your trunk. 3) Step down slowly from a low step and finish balanced on one leg. 4) Drive through the foot on the step to rise with control. 5) Step down softly and repeat on the same side or alternate sides.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",On step | Adult demonstrating Step-Down to Balance at the on step step: centered stable starting stance on the step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3f2e3347-dd95-4452-b8fa-bb85cb0f8b00/public ;; Balance finish | Adult demonstrating Step-Down to Balance at the balance finish step: unambiguous one-leg balance finish. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fbf70a96-7fb7-4dc8-e2f1-3384ee77da00/public
+Exercise,EX741,Farmer March with Backpack,Balance & Coordination,"Grip, trunk, hip flexors",Beginner,Backpack,Standing,Strength,Common,Hold a backpack at one or both sides and march in place.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack at one or both sides and march in place. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Loaded standing setup | Adult demonstrating Farmer March with Backpack at the loaded standing setup step: no lean away from the load. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/97a6c055-fe41-4961-0d2a-72ffd371ca00/public ;; Opposite-knee march | Adult demonstrating Farmer March with Backpack at the opposite-knee march step: tall anti-lean march. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5f328f4c-3250-4f9a-9cb6-fce8825abc00/public
+Exercise,EX742,Front Rack Backpack Hold,Balance & Coordination,"Trunk, shoulders, legs",Beginner,Backpack,Standing,Strength,Variant,Hold a backpack high at the chest while standing tall.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack high at the chest while standing tall. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set up the backpack lift | The athlete braces in a hip hinge over an upright charcoal backpack with both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4ad1f398-f9f4-4ec8-4dfe-911ba91cbd00/public ;; Lift the load close | The athlete lifts a charcoal backpack close to the torso while rising through the legs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b86bf887-97fb-4d47-9e6e-3d848b52ef00/public ;; Hold high at the chest | The athlete stands tall holding the same charcoal backpack high and centered against the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f54a7ad4-bcb5-45d8-7d48-f5c9f7a18300/public ;; March without leaning | The athlete holds the same backpack at the chest and performs a controlled right-knee march without leaning. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0186e650-1a50-4f0b-39d9-6f710804be00/public
+Exercise,EX743,Overhead Bottle Carry in Place,Balance & Coordination,"Shoulders, trunk, balance",Intermediate,Water bottles,Standing,Strength,Variant,Hold light bottles overhead and march in place.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold light bottles overhead and march in place. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the bottles | An athlete stands tall holding two identical water bottles at shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0e0ea94a-aac5-4b9a-8fea-2cc5c872f500/public ;; Reach overhead | The athlete holds two identical water bottles upright with both arms extended overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bca7c0b9-9d14-41ad-d79b-977e9ce57100/public ;; March with the left leg | The athlete holds two bottles overhead and lifts the left knee to hip height without leaning. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/abafc352-28d4-451e-4e76-8b6f8ff50100/public ;; Switch legs | The athlete keeps two bottles overhead while lifting the opposite right knee to hip height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5b5e22c-df57-45e4-0aee-0752b996b100/public
+Exercise,EX744,Suitcase Hold with Side Bend Resist,Balance & Coordination,"Obliques, grip, posture",Beginner,Backpack,Standing,Strength,Variant,Hold a backpack at one side and resist leaning toward it.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall in the stance named by the exercise, with feet planted and ribs stacked over hips. 2) Brace gently and keep shoulders level. 3) Hold a backpack at one side and resist leaning toward it. 4) March, hold, or step in place while keeping posture steady. 5) Set the load down safely and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the load | An athlete stands tall with one sand-tan backpack upright beside the left foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/39cb1ce8-52f3-498e-04b6-4e15a0b4c700/public ;; Lift and resist | The athlete holds one sand-tan backpack beside the left thigh while resisting its downward pull. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/00a985b7-e482-4c81-7dc9-b16c8502dd00/public ;; Hold centered | The athlete maintains a left-hand backpack hold with a vertical guide emphasizing a centered torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5ce6b651-5030-4ed3-5b88-e8f950f3b400/public ;; Switch sides | The athlete holds the same sand-tan backpack in the right hand without leaning. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/34edcb1b-ee42-412a-cf9c-88012ca6f600/public
+Exercise,EX745,Standing March with Opposite Press,Balance & Coordination,"Core, shoulders, hip flexors",Beginner,Water bottle,Standing,Balance,Variant,March while pressing a bottle forward with the opposite hand.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand or kneel in the standing position near a wall or chair for support. 2) Brace lightly and focus your eyes on one point. 3) March while pressing a bottle forward with the opposite hand. 4) Reach, pass, or move slowly through the named pattern while keeping balance. 5) Return to center, reset, and switch sides when needed.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the standing position | The athlete stands upright with both feet planted and holds a clear water bottle at chest height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5a06f4ec-0809-4b67-388b-9b041ce7d500/public ;; Press with the opposite arm | The athlete balances on the left foot while lifting the right knee and pressing a bottle forward with the opposite left hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/108b13da-f828-4837-1211-82d471778000/public ;; Return to center | The athlete returns to a centered standing position with both feet planted and the bottle held at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/14a5b004-fa9f-4b3b-5795-650efa192700/public ;; Switch the opposite pair | The athlete balances on the right foot while lifting the left knee and pressing a bottle forward with the opposite right hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/623bc8f6-d52e-4ce3-134f-3db548d3c900/public
+Exercise,EX746,Seated Posture Pull-Apart,Balance & Coordination,"Upper back, shoulders, posture",Beginner,Resistance band and chair,Seated,Strength,Common,Sit tall and pull a light band apart to train posture.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Sit tall near the front of a sturdy chair with feet flat. 2) Loop or anchor the band securely, start with light tension, and keep the band path clear. 3) Sit tall and pull a light band apart to train posture. 4) Move arms or shoulders through the named pattern while keeping ribs down. 5) Return to the start and repeat without leaning back.","1) Use a wall or chair until the pattern feels steady. 2) Focus your eyes on one fixed point and move slowly. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Seated start | Adult demonstrating Seated Posture Pull-Apart at the seated start step: Moving limbs: none. Stable regions: feet flat, pelvis supported and torso tall. Both arms reach forward with hands shoulder-width and one lightly tensioned band between them. Camera: direct three-quarter front. Must not show: slumped posture, hidden hand, extra band, crossed band or cropped foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/640d455b-fd81-4186-53bb-f2373a462500/public ;; Band apart | Adult demonstrating Seated Posture Pull-Apart at the band apart step: elbows soft, shoulders down, shoulder blades gently together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce2c439c-eb19-4f79-e55c-09cc02d9db00/public"
+Exercise,EX747,Front-Foot Elevated Split Squat Pulse,Lower Body Strength,"Quads, glutes, hip flexors",Intermediate,Low step or book,Standing,Strength,Variant,Place the front foot on a low elevation and make small controlled split-squat pulses.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand tall with feet hip-width apart and brace gently. 2) Use a low, stable step or stair and keep the whole working foot supported. 3) Place the front foot on a low elevation and make small controlled split-squat pulses. 4) Lower by bending both knees while keeping the front heel grounded. 5) Press through the front foot to return to the start position, then repeat or switch sides.","1) Keep knees tracking the same direction as your toes. 2) Use your whole foot instead of rolling onto toes or collapsing arches. 3) Use only a stable surface that will not slide, tip, or open unexpectedly. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Elevated split setup | Adult demonstrating Front-Foot Elevated Split Squat Pulse at the elevated split setup step: Tall split stance with elevated front foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a74cf8de-35de-4a93-5b7e-96ac35560800/public ;; Bottom pulse | Adult demonstrating Front-Foot Elevated Split Squat Pulse at the bottom pulse step: Small pulse at split-squat bottom. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/588b1181-e018-43fe-a955-3806a867f000/public
+Exercise,EX748,Suitcase Backpack Romanian Deadlift,Glutes & Hips,"Hamstrings, glutes, grip, trunk",Intermediate,Backpack,Standing,Strength,Variant,Hold a backpack in one hand and hinge while resisting side bending.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand with feet about hip-width apart and knees softly bent. 2) Load the backpack lightly, close all zippers, and hold or wear it securely before the first rep. 3) Hold a backpack in one hand and hinge while resisting side bending. 4) Push your hips back as your torso tips forward with a long spine. 5) Stop when you feel tension through the glutes or hamstrings, then drive hips forward to stand tall.","1) Keep ribs and pelvis stacked so the low back does not take over. 2) Move from the hips and pause where you feel the glutes or hamstrings working. 3) Choose a light load first and make sure lids, straps, and zippers are secure. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.","Right-load setup | Adult demonstrating Suitcase Backpack Romanian Deadlift at the right-load setup step: Backpack secure, shoulders level, knees soft. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b811b1ad-92a8-4103-03da-5debce84d100/public ;; Right-load hinge | Adult demonstrating Suitcase Backpack Romanian Deadlift at the right-load hinge step: Long spine, level shoulders and pelvis, bag close to right shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/023c0b66-4b1e-4035-bed6-04d966f16300/public ;; Upright switch | Adult demonstrating Suitcase Backpack Romanian Deadlift at the upright switch step: Stacked posture before changing load side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b3ba67c2-a7ac-4924-e0ce-2bee43b59000/public ;; Left-load hinge | Adult demonstrating Suitcase Backpack Romanian Deadlift at the left-load hinge step: Bag outside left shin, long spine, shoulders level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b5f4f3a0-1bc0-481f-d59e-3b8bc8c4a700/public"
+Exercise,EX749,Band-Resisted Hip Hinge,Glutes & Hips,"Glutes, hamstrings, trunk",Intermediate,Resistance band,Standing,Strength,Variant,Use a band around the hips to practice driving the hips back and forward.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Stand with feet about hip-width apart and knees softly bent. 2) Loop or anchor the band securely, start with light tension, and keep the band path clear. 3) Use a band around the hips to practice driving the hips back and forward. 4) Push your hips back as your torso tips forward with a long spine. 5) Stop when you feel tension through the glutes or hamstrings, then drive hips forward to stand tall.","1) Keep ribs and pelvis stacked so the low back does not take over. 2) Move from the hips and pause where you feel the glutes or hamstrings working. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Band setup | Adult demonstrating Band-Resisted Hip Hinge at the band setup step: Tall loaded start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba1ad417-b9ff-4140-4c0e-656aa962ee00/public ;; Resisted hinge | Adult demonstrating Band-Resisted Hip Hinge at the resisted hinge step: Hinge endpoint with shins nearly vertical. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/00b8fd32-a713-462e-a759-71cf4315b300/public
+Exercise,EX750,Half-Kneeling Pallof Press Iso Hold,Core & Trunk,"Obliques, glutes, deep core",Intermediate,Resistance band,Half-kneeling,Strength,Variant,Press a band straight out from half-kneeling and hold the extended position.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/; https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/,"1) Anchor or hold the band at about chest height and stand, sit, or kneel sideways to the anchor. 2) Hold the band at your chest with both hands and brace lightly. 3) Press a band straight out from half-kneeling and hold the extended position. 4) Press your hands straight out while resisting the band pulling you into rotation. 5) Bring hands back to your chest and repeat before switching sides.","1) Choose a range where your low back and ribs stay controlled. 2) Move slowly enough that your hips and shoulders do not wobble. 3) Use a light band first and make sure it is anchored or held securely before adding tension. 4) Stop if you feel sharp pain, numbness, dizziness, or joint pinching.",Set the half-kneeling brace | The athlete half-kneels square to the camera with both hands holding a resistance band at the chest and the anchor at viewer-left. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/69f4d098-3d74-48f5-61c6-f8d994d1e500/public ;; Press straight out | The athlete presses a resistance band straight forward from half-kneeling while resisting rotation toward the anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dc8d2c0d-2d79-4bfc-f4fd-287b4b262d00/public ;; Hold the extension | The athlete holds a fully extended Pallof press from half-kneeling with a level chest-height band and square torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8cf98553-8af1-494d-54b5-39f96a968300/public
+Stretch/Mobility,ST501,Supine Towel Chin Nod,Neck & Upper Traps,"Deep neck flexors, upper neck",Beginner,Towel,Supine,Mobility,Variant,Place a small towel under the neck and gently nod the chin as if saying yes.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Place a small towel under the neck and gently nod the chin as if saying yes. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Towel setup | Adult demonstrating Supine Towel Chin Nod at the towel setup step: Neutral supported neck with relaxed jaw. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2841f89e-8670-4439-d326-beea99bba300/public ;; Gentle chin nod | Adult demonstrating Supine Towel Chin Nod at the gentle chin nod step: Subtle yes motion through upper neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3473eea9-dfbd-4769-8147-a790c8094c00/public
+Stretch/Mobility,ST502,Seated Chin Tuck with Side Bend,Neck & Upper Traps,"Neck, upper traps",Beginner,None,Seated,Mobility,Variant,"Tuck the chin slightly, then tilt one ear toward the shoulder.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Tuck the chin slightly, then tilt one ear toward the shoulder. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Seated chin tuck | Adult demonstrating Seated Chin Tuck with Side Bend at the seated chin tuck step: Subtle axial retraction. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/94089ee0-64fa-40bc-e03a-f659055cdd00/public ;; Tucked side bend | Adult demonstrating Seated Chin Tuck with Side Bend at the tucked side bend step: Gentle side-neck stretch with retraction. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b32c72be-0f29-48dc-811d-ef2181732400/public
+Stretch/Mobility,ST503,Seated Chin Tuck with Rotation,Neck & Upper Traps,"Neck, upper traps",Beginner,None,Seated,Mobility,Variant,"Tuck the chin slightly, then rotate the head side to side.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Tuck the chin slightly, then rotate the head side to side. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Seated chin tuck | Adult demonstrating Seated Chin Tuck with Rotation at the seated chin tuck step: Centered axial retraction before rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6f0e41c3-ab5f-48ba-c71d-d5242d84b700/public ;; Rotate right | Adult demonstrating Seated Chin Tuck with Rotation at the rotate right step: Gentle right cervical rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/792268a6-f4a3-4183-8908-0d5a1681fc00/public ;; Rotate left | Adult demonstrating Seated Chin Tuck with Rotation at the rotate left step: Gentle left cervical rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f694c163-7675-4ffd-c8f2-5662c0f85400/public
+Stretch/Mobility,ST504,Wall Chin Tuck with Arm Slide,Neck & Upper Traps,"Neck posture, shoulders",Beginner,Wall,Standing,Mobility,Variant,Hold a light chin tuck at the wall while sliding the arms upward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand with your back or side near a wall and keep the neck long. 2) Hold a light chin tuck at the wall while sliding the arms upward. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Wall tuck setup | Adult demonstrating Wall Chin Tuck with Arm Slide at the wall tuck setup step: Long neck, light double-chin cue, ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2cad9ea3-61c1-453f-7c10-8fd144000300/public ;; Arm slide up | Adult demonstrating Wall Chin Tuck with Arm Slide at the arm slide up step: Pain-free overhead slide while ribs remain stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d5158180-450b-486c-00ea-fd43f7682500/public"
+Stretch/Mobility,ST505,Doorway Neck Side Bend Stretch,Neck & Upper Traps,"Upper traps, side neck",Beginner,Doorframe,Standing,Static stretch,Variant,Hold a doorway lightly with one hand and tilt the head away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold a doorway lightly with one hand and tilt the head away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Doorway anchor setup | Adult demonstrating Doorway Neck Side Bend Stretch at the doorway anchor setup step: Gentle shoulder depression anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/60fff429-b631-4889-8d82-655607372300/public ;; Tilt away | Adult demonstrating Doorway Neck Side Bend Stretch at the tilt away step: Gentle anchored upper-trap/neck stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f99d0a16-33a3-4f27-3ad2-fcb323763600/public
+Stretch/Mobility,ST506,Shoulder-Blade Anchor Neck Stretch,Neck & Upper Traps,"Upper traps, side neck",Beginner,Chair,Seated,Static stretch,Common,Hold the chair edge to anchor one shoulder while tilting the head away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold the chair edge to anchor one shoulder while tilting the head away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Chair-edge anchor | Adult demonstrating Shoulder-Blade Anchor Neck Stretch at the chair-edge anchor step: Light shoulder-blade anchor before head tilt. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/526eb251-5c94-461f-6d40-df29e8865200/public ;; Tilt away | Adult demonstrating Shoulder-Blade Anchor Neck Stretch at the tilt away step: Gentle anchored side-neck stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4cb0ec0f-3f6b-4e86-4f85-f8e76d196d00/public
+Stretch/Mobility,ST507,Collarbone Neck Stretch,Neck & Upper Traps,Front/side neck,Beginner,None,Seated or standing,Static stretch,Variant,Gently lift the chest and turn the head away from the collarbone area being stretched.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Gently lift the chest and turn the head away from the collarbone area being stretched. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Neutral seated | Adult demonstrating Collarbone Neck Stretch at the neutral seated step: Long relaxed neck and soft jaw. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7b060274-6ccc-4f98-c09b-4034accdaa00/public ;; Turn-away stretch | Adult demonstrating Collarbone Neck Stretch at the turn-away stretch step: Mild front-side neck stretch without compression. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eadb9c83-3b89-4624-47d7-c85d57a04e00/public
+Stretch/Mobility,ST508,Sternum-Lift Neck Extension,Neck & Upper Traps,"Front neck, throat area",Beginner,None,Seated or standing,Mobility,Variant,"Lift the sternum first, then let the chin angle upward slightly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Lift the sternum first, then let the chin angle upward slightly. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set neutral posture | Woman standing tall with neutral head position and relaxed shoulders before a neck extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ca73c99f-d633-41bb-4ac5-e0a2cdb68700/public ;; Lift the sternum first | Woman gently lifting her sternum while keeping her gaze forward and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6a6a4835-ae4f-4ae2-9e2c-2c31f836f700/public ;; Angle the chin slightly | Woman holding a mild chin-up neck-extension endpoint with shoulders relaxed and torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/15e7d0ce-53f2-4e6b-971e-af67958a6b00/public
+Stretch/Mobility,ST509,Supported Neck Rotation on Pillow,Neck & Upper Traps,Neck rotators,Beginner,Pillow,Supine,Mobility,Common,Rest the head on a pillow and slowly turn the head side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Rest the head on a pillow and slowly turn the head side to side. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Neutral supported | Adult demonstrating Supported Neck Rotation on Pillow at the neutral supported step: Back of head is centered on one low pillow with nose pointing straight up, chin level, jaw soft, and both shoulders equally relaxed. Camera: oblique overhead from above the feet; anatomical right viewer-left. Must not show head rotation, side bend, raised shoulders, side-lying body, or malformed neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d7f8e44d-6ae9-4139-13fe-efbbf49cb400/public ;; Turn right | Adult demonstrating Supported Neck Rotation on Pillow at the turn right step: Head rotates gently toward anatomical right, which is viewer-left; nose and chin point viewer-left while skull remains supported and both shoulders stay heavy. Camera: unchanged overhead from feet. Must not show viewer-right rotation, side bend, lifted shoulder, forced range, or distorted neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2c2fe981-b1a9-4876-4abe-d78479907a00/public ;; Turn left | Adult demonstrating Supported Neck Rotation on Pillow at the turn left step: Head rotates gently toward anatomical left, which is viewer-right; nose and chin point viewer-right while skull remains supported and both shoulders stay heavy. Camera: unchanged overhead from feet. Must not show viewer-left rotation, side bend, lifted shoulder, forced range, or distorted neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd8715fc-34bf-4de3-9a27-fcf77199af00/public"
+Stretch/Mobility,ST510,Lying Head Turn with Breath,Neck & Upper Traps,"Neck rotators, upper traps",Beginner,None,Supine,Mobility,Common,Lie on your back and match slow head turns with slow breathing.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Lie on your back and match slow head turns with slow breathing. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Centered | Adult demonstrating Lying Head Turn with Breath at the centered step: neutral head position with jaw relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a963c144-3b09-4bb7-abd7-5b5899bb7f00/public ;; Head turn | Adult demonstrating Lying Head Turn with Breath at the head turn step: small comfortable cervical rotation paired with subtle slow-breath arrows at lower ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/607aae63-ed65-4dae-d919-561d9a6ed800/public
+Stretch/Mobility,ST511,Seated Neck Rotation with Eye Gaze,Neck & Upper Traps,"Neck rotators, eye-neck coordination",Beginner,None,Seated,Mobility,Variant,"Move the eyes first, then gently turn the head in the same direction.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Move the eyes first, then gently turn the head in the same direction. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the seated posture | The athlete sits cross-legged with relaxed shoulders and eyes facing forward before a neck rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/273b82b9-1588-4519-63f5-4958f4a34000/public ;; Move the eyes first | The athlete keeps the head still while the eyes look to one side to begin the eye-neck sequence. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8853bd75-f903-469b-6a11-058dc4878b00/public ;; Turn in the same direction | The athlete gently rotates the head toward the same side as the eye gaze while keeping the shoulders relaxed and square. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de8f9a29-9043-4a62-b834-3ab588bbdf00/public
+Stretch/Mobility,ST512,Upper Trap Stretch with Wrist Hold,Neck & Upper Traps,"Upper traps, side neck",Beginner,None,Seated or standing,Static stretch,Common,Hold one wrist behind your back and tilt the head away from that side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold one wrist behind your back and tilt the head away from that side. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Wrist-hold setup | Adult demonstrating Upper Trap Stretch with Wrist Hold at the wrist-hold setup step: gentle behind-back wrist hold before tilting. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1def76b3-a263-4930-5877-f4454e303000/public ;; Head tilt | Adult demonstrating Upper Trap Stretch with Wrist Hold at the head tilt step: mild right upper-trap stretch without rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0b8483d8-7109-4390-785b-1bdf8aabd100/public
+Stretch/Mobility,ST513,Levator Stretch with Hand Behind Back,Neck & Upper Traps,"Levator scapulae, upper traps",Beginner,None,Seated or standing,Static stretch,Common,Place one hand behind the back and look down toward the opposite armpit.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Place one hand behind the back and look down toward the opposite armpit. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Hand-behind setup | Adult demonstrating Levator Stretch with Hand Behind Back at the hand-behind setup step: right hand remains visibly peeking beside torso and right shoulder stays depressed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/23da16ad-c13c-4ec8-6015-25245c880700/public ;; Levator hold | Adult demonstrating Levator Stretch with Hand Behind Back at the levator hold step: Moving regions: head rotates about 45 degrees toward anatomical left/image-right and nods diagonally toward that armpit; left hand guides gently from above. Stable regions: right arm stays behind back, right shoulder depressed and torso upright. Camera unchanged. Must not show: straight-down chin tuck, trunk lean, forceful pull, missing behind-back hand or shoulder shrug. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f1b699a-ad3a-48c3-ad1b-2c3fa613a200/public"
+Stretch/Mobility,ST514,Gentle Neck Traction with Towel,Neck & Upper Traps,"Upper neck, suboccipitals",Beginner,Towel,Supine or seated,Mobility,Variant,Use a towel to support the skull and create a very light upward lengthening.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Use a towel to support the skull and create a very light upward lengthening. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Cradle the skull | An adult lies on a mat with a folded towel cupping the base of the skull and both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fa38c6ff-e690-4caf-e6a9-08482c3e5700/public ;; Lengthen gently | The adult applies a small upward pull through the towel while keeping the neck neutral and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e7023efe-3d41-46bd-13e7-935af0804200/public ;; Hold and breathe | The adult holds gentle towel-supported neck traction and breathes with the body relaxed on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/be40ced5-f3a3-4275-028f-fa5864f6d800/public
+Stretch/Mobility,ST515,Neck Retraction Hold,Neck & Upper Traps,"Deep neck flexors, posture",Beginner,None,Seated or standing,Mobility,Common,Glide the head straight back and hold a long-neck position briefly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Glide the head straight back and hold a long-neck position briefly. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Neutral | Adult demonstrating Neck Retraction Hold at the neutral step: Neutral head; no glide yet; cervical spine long; shoulders down. Must not show chin lifted or tucked, forward-head exaggeration, hand pressure, wall, missing neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/18a6098c-3390-4445-2a5d-93277ab63300/public ;; Retraction hold | Adult demonstrating Neck Retraction Hold at the retraction hold step: gentle retraction, not flexion. Must not show chin down to chest, head tilt, neck extension, shrugging, hand pressure. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b4f86613-b204-4e84-6044-37eb67f4eb00/public"
+Stretch/Mobility,ST516,Long-Neck Side Reach,Neck & Upper Traps,"Side neck, upper traps",Beginner,None,Standing,Dynamic stretch,Variant,Reach one arm down as the crown of the head lengthens up and slightly away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Reach one arm down as the crown of the head lengthens up and slightly away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Stand tall | Woman standing tall with both arms relaxed and shoulders down before a long-neck side reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dd55e7aa-32cc-4d6c-752d-0a6b6401a600/public ;; Reach the right arm down | Woman reaching her right arm down while her crown lengthens up and away to her left. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b44e9acc-6ae0-4622-4749-0287bf38fa00/public ;; Repeat on the left | Woman reaching her left arm down while her crown lengthens up and away to her right. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/002f9e7c-4fb1-4385-dd6d-f60afb242000/public
+Stretch/Mobility,ST517,Neck Flexion with Shoulder Roll,Neck & Upper Traps,"Posterior neck, upper traps",Beginner,None,Seated or standing,Mobility,Variant,"Lower the chin slightly, then roll the shoulders slowly while the neck stays relaxed.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Lower the chin slightly, then roll the shoulders slowly while the neck stays relaxed. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set seated posture | Woman seated upright with neutral head position, hands on thighs, and feet flat before a shoulder roll. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11a2a002-fc9a-475d-6e17-91f020ea2e00/public ;; Roll forward and up | Woman lowering her chin slightly as both shoulders roll forward and upward while seated. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5840884-a905-46bb-9a08-a8a4b23eeb00/public ;; Roll back and down | Woman completing a seated shoulder roll with both shoulders back and down and chin gently lowered. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5a837c2-6533-458e-75c2-99584afe3100/public"
+Stretch/Mobility,ST518,Neck Extension with Jaw Relax,Neck & Upper Traps,"Front neck, jaw",Beginner,None,Seated or standing,Mobility,Variant,Look slightly upward while keeping the jaw unclenched and shoulders heavy.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Look slightly upward while keeping the jaw unclenched and shoulders heavy. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set neutral | A man stands tall in a three-quarter side view with his eyes forward and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/548d37ea-4841-45bc-d611-f7eaacf21300/public ;; Begin the upward gaze | The standing man begins a small upward gaze while keeping his shoulders low and body still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de754a76-b2ec-423d-e443-846a2f0cbf00/public ;; Hold the gentle endpoint | The man holds a comfortable upward gaze with a relaxed jaw and low shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b68b7476-5b5c-40bd-d545-cb271ff1e800/public
+Stretch/Mobility,ST519,Supine Neck Side Bend over Towel,Neck & Upper Traps,Side neck,Beginner,Towel,Supine,Static stretch,Variant,Lie with the head supported and let one ear drift gently toward the shoulder.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Lie with the head supported and let one ear drift gently toward the shoulder. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Center the supported head | The athlete lies on the back with the head centered on a rolled towel and both shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6865316e-4b2d-496a-475d-657217403800/public ;; Drift the ear sideways | The athlete begins a small supported neck side bend while keeping the face upward and shoulders level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/61c20a0d-09b5-4910-8c2a-e67965767900/public ;; Settle at easy range | The athlete holds a gentle towel-supported neck side bend without rotating the head or lifting the shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e097f691-21c8-4cd3-1d0c-be347df4fd00/public
+Stretch/Mobility,ST520,Quadruped Neck Rotation,Neck & Upper Traps,"Neck, upper back",Beginner,None,Quadruped,Mobility,Variant,"On all fours, turn the head slowly left and right while the spine stays long.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) On all fours, turn the head slowly left and right while the spine stays long. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set quadruped | An adult holds a neutral hands-and-knees position with the neck aligned to the back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f2a82a1b-a4e5-4072-d3fc-1c0470accf00/public ;; Turn toward | The adult turns the head toward the viewer without moving the quadruped trunk. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a9aad3de-adbd-45b7-3784-fcff8d6f1800/public ;; Turn away | The adult turns the head away from the viewer while remaining stable on hands and knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f82ba4b6-dda1-4603-7879-e0db30bc6500/public
+Stretch/Mobility,ST521,Standing Chin Tuck Against Wall,Neck & Upper Traps,Neck posture,Beginner,Wall,Standing,Mobility,Common,Stand with the back of the head near the wall and glide the chin straight back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand with your back or side near a wall and keep the neck long. 2) Stand with the back of the head near the wall and glide the chin straight back. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Neutral wall setup | Adult demonstrating Standing Chin Tuck Against Wall at the neutral wall setup step: neutral head without chin lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bfe1f70e-92dd-4c8b-c56e-7282629f8500/public ;; Straight-back chin tuck | Adult demonstrating Standing Chin Tuck Against Wall at the straight-back chin tuck step: chin retracts without nodding. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dd09d222-81e5-49ae-9f4f-3129c4133400/public
+Stretch/Mobility,ST522,Neck Clock with Breath,Neck & Upper Traps,Neck mobility,Beginner,None,Seated,Mobility,Variant,Imagine the nose tracing small clock points while breathing slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Imagine the nose tracing small clock points while breathing slowly. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Sit tall | Man sitting upright on a backless stool with shoulders relaxed and jaw loose. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e18731bf-813b-4e94-a897-6f9c2a719b00/public ;; Trace a small arc | Seated man tracing a small upward neck-clock arc with his nose while exhaling. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f99f5243-1956-4292-8fdf-618a5f372d00/public ;; Explore the opposite arc | Seated man tracing a small downward neck-clock arc before returning his nose to center. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/16f7af22-d30a-4887-3847-f89cc1b0c000/public
+Stretch/Mobility,ST523,Neck Diagonal Reach-Away,Neck & Upper Traps,Side/posterior neck,Beginner,None,Standing,Static stretch,Variant,Reach one arm diagonally down and away while the head tilts the opposite direction.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Reach one arm diagonally down and away while the head tilts the opposite direction. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Start centered | Woman standing centered with level shoulders before a diagonal neck reach-away stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8421e160-5ef9-429b-e162-7c2f6ae8a800/public ;; Reach to the first side | Woman reaching her viewer-left arm down and away while tilting her head in the opposite direction. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/def0df0e-9879-4570-6697-8149c8e70200/public ;; Switch sides | Woman reaching her viewer-right arm down and away while tilting her head in the opposite direction. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/066dd43d-a452-47e9-c838-e7e0d7b83800/public
+Stretch/Mobility,ST524,Occipital Release on Towel Roll,Neck & Upper Traps,"Upper neck, suboccipitals",Beginner,Towel,Supine,Recovery,Common,Rest the base of the skull on a towel roll and breathe with the jaw relaxed.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with the head supported and shoulders relaxed. 2) Rest the base of the skull on a towel roll and breathe with the jaw relaxed. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.",1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Towel placement | Adult demonstrating Occipital Release on Towel Roll at the towel placement step: towel is beneath the skull base rather than the middle neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b0e30fa2-4372-45fd-c0e1-ce9f2b771d00/public ;; Chin nod | Adult demonstrating Occipital Release on Towel Roll at the chin nod step: subtle back-of-neck lengthening with relaxed jaw and breath. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4b172e59-b0d3-4c29-19ae-d0e8102fba00/public
+Stretch/Mobility,ST525,Scalene Stretch with Rib Anchor,Neck & Upper Traps,"Scalenes, side neck",Beginner,Chair,Seated,Static stretch,Variant,"Hold the chair to keep one shoulder down, then tilt and rotate the head away.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit or stand tall with shoulders relaxed, jaw soft, and eyes forward. 2) Hold the chair to keep one shoulder down, then tilt and rotate the head away. 3) Move only until you feel a gentle stretch, not a pinch. 4) Hold for several slow breaths, then return to center. 5) Repeat on the other side if the stretch is one-sided.","1) Keep the jaw and shoulders relaxed so the neck does not tense up. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set both anchors | Woman seated tall while gripping both side edges of a stable chair seat with feet flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c162a3f5-f28d-4a95-6908-3ee0987a4800/public ;; Stretch the first side | Woman anchoring the viewer-left shoulder with a chair-seat grip while turning her head away. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4de44244-0a7e-4670-d1f8-33ebc1b08000/public ;; Switch sides | Woman anchoring the viewer-right shoulder with a chair-seat grip while turning her head away. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d7423820-7258-4868-9663-33529828c600/public
+Stretch/Mobility,ST526,Wall Pec Stretch Low Arm,"Shoulders, Chest & Upper Back","Chest, front shoulder",Beginner,Wall,Standing,Static stretch,Common,Place the hand low on a wall and turn the body away gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the hand low on a wall and turn the body away gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Low wall-hand setup | Adult demonstrating Wall Pec Stretch Low Arm at the low wall-hand setup step: Low-angle pec stretch setup. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/412e6d45-5bf1-4a85-c4ff-8b5580223400/public ;; Turn away pec stretch | Adult demonstrating Wall Pec Stretch Low Arm at the turn away pec stretch step: Gentle low-fiber pec stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9b51b372-b965-4a27-cd8f-7badc16e9700/public
+Stretch/Mobility,ST527,Wall Pec Stretch Mid Arm,"Shoulders, Chest & Upper Back","Chest, front shoulder",Beginner,Wall,Standing,Static stretch,Common,Place the arm at shoulder height on a wall and rotate away slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the arm at shoulder height on a wall and rotate away slowly. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Mid-arm wall setup | Adult demonstrating Wall Pec Stretch Mid Arm at the mid-arm wall setup step: Mid-angle pec wall anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/809fd807-f554-4029-9933-e136798ec400/public ;; Turn away | Adult demonstrating Wall Pec Stretch Mid Arm at the turn away step: Gentle mid-fiber pec stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d8172f86-077b-4961-6c88-d41f1aa50700/public
+Stretch/Mobility,ST528,Wall Pec Stretch High Arm,"Shoulders, Chest & Upper Back","Chest, front shoulder, lats",Beginner,Wall,Standing,Static stretch,Common,Place the arm slightly above shoulder height and turn away to open the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the arm slightly above shoulder height and turn away to open the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",High-arm wall setup | Adult demonstrating Wall Pec Stretch High Arm at the high-arm wall setup step: Comfortable high-arm wall contact with shoulder down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aef43728-bcdd-4649-fb17-d071e7930c00/public ;; Turn-away stretch | Adult demonstrating Wall Pec Stretch High Arm at the turn-away stretch step: Gentle chest stretch with ribs controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ad05ccb-3391-40cc-727f-87e8f59d3600/public
+Stretch/Mobility,ST529,Corner Pec Stretch,"Shoulders, Chest & Upper Back","Chest, front shoulders",Beginner,Wall corner,Standing,Static stretch,Common,Place forearms on two walls of a corner and step the chest forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place forearms on two walls of a corner and step the chest forward. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Corner forearm setup | Adult demonstrating Corner Pec Stretch at the corner forearm setup step: Symmetrical corner anchor before stepping forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eeb4877f-7ea9-467a-be68-5551970a2a00/public ;; Chest forward | Adult demonstrating Corner Pec Stretch at the chest forward step: Gentle bilateral pec stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/48ec2e65-1c85-485c-8fc5-894f37870100/public
+Stretch/Mobility,ST530,Doorway Chest Stretch with Step Through,"Shoulders, Chest & Upper Back","Chest, front shoulders",Beginner,Doorway,Standing,Static stretch,Common,Place forearms on the doorway and step one foot through to open the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand in a doorway and place the working hand or forearm on the frame at a comfortable height. 2) Place forearms on the doorway and step one foot through to open the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Doorway forearm setup | Adult demonstrating Doorway Chest Stretch with Step Through at the doorway forearm setup step: Symmetrical doorway anchor before stepping. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/26d73e5e-6552-4558-f90c-216a03e0b200/public ;; Step through | Adult demonstrating Doorway Chest Stretch with Step Through at the step through step: Controlled chest opening through doorway. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c1ff112a-3fa1-443e-d0cd-92c114c96700/public
+Stretch/Mobility,ST531,One-Arm Doorway Chest Stretch,"Shoulders, Chest & Upper Back","Chest, front shoulder",Beginner,Doorway,Standing,Static stretch,Common,Place one forearm on a doorway and rotate the body away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand in a doorway and place the working hand or forearm on the frame at a comfortable height. 2) Place one forearm on a doorway and rotate the body away. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Doorway setup | Adult demonstrating One-Arm Doorway Chest Stretch at the doorway setup step: Comfortable elbow height with shoulder relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6cc42a65-b06d-4803-bdd2-69de8cce5800/public ;; Rotate-away stretch | Adult demonstrating One-Arm Doorway Chest Stretch at the rotate-away stretch step: Gentle chest opening without shrugging. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/69fc875a-3e60-4178-4643-a40fa47e5700/public
+Stretch/Mobility,ST532,Forearm Doorway Pec Stretch,"Shoulders, Chest & Upper Back","Chest, pec minor",Beginner,Doorway,Standing,Static stretch,Variant,Keep the forearm vertical on the doorway and gently lean through.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand in a doorway and place the working hand or forearm on the frame at a comfortable height. 2) Keep the forearm vertical on the doorway and gently lean through. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Vertical forearm setup | Adult demonstrating Forearm Doorway Pec Stretch at the vertical forearm setup step: Comfortable single-side doorway anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9413dfac-efcc-4f9e-8480-71e81639cf00/public ;; Lean through doorway | Adult demonstrating Forearm Doorway Pec Stretch at the lean through doorway step: Gentle unilateral pec stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ee56f0ae-5376-41b0-6129-042b1840ca00/public
+Stretch/Mobility,ST533,Chest Opener with Towel Behind Back,"Shoulders, Chest & Upper Back","Chest, shoulders",Beginner,Towel,Standing,Static stretch,Common,Hold a towel behind the back and gently lift the hands away from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Hold a towel behind the back and gently lift the hands away from the hips. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,"Towel setup | Adult demonstrating Chest Opener with Towel Behind Back at the towel setup step: gentle wide grip, ribs stacked, no stretch forced yet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c3684af6-5e0a-4646-00c1-52aa9ffa3200/public ;; Gentle lift | Adult demonstrating Chest Opener with Towel Behind Back at the gentle lift step: small pain-free shoulder extension, no forced end range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd249add-8a5f-41f4-7b8e-75ee6eea6c00/public"
+Stretch/Mobility,ST534,Towel Shoulder Extension Lift,"Shoulders, Chest & Upper Back","Front shoulders, chest",Beginner,Towel,Standing,Mobility,Variant,Hold a towel behind the body and slowly lift the arms backward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Hold a towel behind the body and slowly lift the arms backward. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,"Hold the towel behind | The athlete stands with a towel held horizontally behind the hips, arms straight and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b084c8fc-442d-4a72-db7e-ad4627a66900/public ;; Begin the backward lift | The athlete begins lifting a towel backward behind the body with straight arms and relaxed shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/104f03b8-f134-4f04-7d38-6309bd303100/public ;; Pause at comfortable lift | The athlete pauses with both straight arms lifting the towel behind the body in a comfortable range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80f815e9-bdd7-4f23-1707-68830d1c0c00/public ;; Lower with control | The athlete lowers the towel back behind the hips with a controlled return and relaxed grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7d38e886-8a79-49ae-f70a-de527ea24300/public"
+Stretch/Mobility,ST535,Shoulder Flexion Table Slide,"Shoulders, Chest & Upper Back","Lats, shoulders",Beginner,Table or counter,Standing hinge,Static stretch,Common,Place hands on a table and sit the hips back until the shoulders stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Use a stable table or desk and place the hand, forearm, or leg on it with light pressure. 2) Place hands on a table and sit the hips back until the shoulders stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Table setup | Adult demonstrating Shoulder Flexion Table Slide at the table setup step: ribs stacked before hinge. Must not show hinge, bent elbows, unstable table, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b260fd90-6c7a-4cb3-f4e1-6d392d101c00/public ;; Hip-back shoulder stretch | Adult demonstrating Shoulder Flexion Table Slide at the hip-back shoulder stretch step: chest lowers between arms with neutral neck and controlled ribs. Must not show palms lifting, bent elbows, rounded collapse, tipping table, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1de2e2cd-8b05-46fb-78f9-4d81b3380000/public"
+Stretch/Mobility,ST536,Seated Table Lat Stretch,"Shoulders, Chest & Upper Back","Lats, upper back",Beginner,Table,Seated,Static stretch,Common,"Sit facing a table, place hands forward, and sink the chest down gently.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Use a stable table or desk and place the hand, forearm, or leg on it with light pressure. 2) Sit facing a table, place hands forward, and sink the chest down gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Seated setup | Adult demonstrating Seated Table Lat Stretch at the seated setup step: chest tall, neutral hinge, long spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/33023621-c008-4ca8-9fd1-666d43544b00/public ;; Chest sink | Adult demonstrating Seated Table Lat Stretch at the chest sink step: chest lower than setup, spine long, head between arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/54381db6-028b-4d2c-1cbc-ad123a9e5700/public"
+Stretch/Mobility,ST537,Prayer Lat Stretch on Chair,"Shoulders, Chest & Upper Back","Lats, shoulders, upper back",Beginner,Chair,Kneeling,Static stretch,Common,Place elbows or hands on a chair and lower the chest toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Place elbows or hands on a chair and lower the chest toward the floor. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Chair setup | Adult demonstrating Prayer Lat Stretch on Chair at the chair setup step: long neutral setup. Must not show chest dropped, hips on heels, elbows on chair, hands clasped, chair wheels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b334e79b-7e29-4601-91bc-f3e078e54200/public ;; Lat stretch | Adult demonstrating Prayer Lat Stretch on Chair at the lat stretch step: gentle lat and shoulder stretch. Must not show hips on heels, bent elbows, forehead on chair, extreme lumbar arch, chair wheels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5f52c20b-649e-4f5b-8239-aca696460f00/public"
+Stretch/Mobility,ST538,Kneeling Lat Stretch with Palms Up,"Shoulders, Chest & Upper Back","Lats, triceps",Beginner,Chair,Kneeling,Static stretch,Variant,Rest palms up on a chair and sit the hips back into a lat stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Rest palms up on a chair and sit the hips back into a lat stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set tall kneeling | An adult kneels tall with both upward-facing palms resting on a sturdy chair seat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da993f23-758e-4c21-a43c-2981ca1ef600/public ;; Sit back slowly | The adult begins sitting the hips back while both upward-facing palms stay on the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/75ed8931-e89c-40f0-82fc-172424206000/public ;; Lower into the stretch | The adult holds a deep kneeling lat stretch with palms up on the chair and hips near the heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce9c5dc3-1eac-4630-6b2a-daa731887400/public ;; Ease out | The adult exits the chair-supported stretch by lifting the hips and torso while keeping palms up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e3df3501-2853-418b-9c97-a1e6e8cfba00/public
+Stretch/Mobility,ST539,Kneeling Lat Stretch with Thumbs Up,"Shoulders, Chest & Upper Back","Lats, shoulders",Beginner,Chair,Kneeling,Static stretch,Variant,Place thumbs up on a chair and sink the chest down.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Place thumbs up on a chair and sink the chest down. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set a stable chair | Woman tall-kneeling on a mat beside a stable light-oak chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b6ff85d2-4e38-41a6-05b0-d20b57aa8200/public ;; Place both thumbs up | Kneeling woman reaching both straight arms to a chair with two thumbs clearly pointing upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa7dba0d-cc06-4c0b-c60b-b3aeb425ec00/public ;; Sink the chest | Kneeling woman sinking her chest between straight chair-supported arms with thumbs up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9dd79a63-2a01-478b-b5e2-ddf368e7a200/public ;; Ease out slowly | Kneeling woman slowly lifting her chest out of the chair-supported lat stretch while keeping both thumbs upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d0310bd9-7373-4759-3bb7-367c1c123c00/public
+Stretch/Mobility,ST540,Wall Lat Stretch with Hip Hinge,"Shoulders, Chest & Upper Back","Lats, shoulders, back",Beginner,Wall,Standing,Static stretch,Common,Place hands on a wall and hinge the hips back to lengthen the lats.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place hands on a wall and hinge the hips back to lengthen the lats. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Wall-contact setup | Adult demonstrating Wall Lat Stretch with Hip Hinge at the wall-contact setup step: shoulders relaxed and ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/14729025-1723-4a14-6c1b-86c79a562400/public ;; Hip-hinge stretch | Adult demonstrating Wall Lat Stretch with Hip Hinge at the hip-hinge stretch step: length through side ribs and lats without low-back arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/04f1885e-e435-4e74-a1ea-d5f330962900/public
+Stretch/Mobility,ST541,Wall Lat Stretch with Side Step,"Shoulders, Chest & Upper Back","Lats, side body",Beginner,Wall,Standing,Static stretch,Variant,Hold the wall and step the hips to one side to stretch one lat more.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Hold the wall and step the hips to one side to stretch one lat more. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the wall contact | A woman faces a wall with both palms planted and her feet centered beneath her hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ab6b52cf-f0df-462d-cb9a-91a186948400/public ;; Step and shift to one side | The woman keeps both palms on the wall and shifts her hips to one side in a wide grounded stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6e5e5297-e115-41b0-0ffe-504dbb085a00/public ;; Return to center | The woman returns to a centered stance while keeping both hands on the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ea0fa49c-95dd-4d6f-25c5-3553f9425100/public ;; Shift to the other side | The woman repeats the wall-supported lateral hip shift in the opposite direction. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e4cda6f9-9de3-414a-6b83-2c086d60c500/public
+Stretch/Mobility,ST542,Cross-Body Shoulder Stretch with Rotation,"Shoulders, Chest & Upper Back","Rear shoulder, upper back",Beginner,None,Standing,Static stretch,Common,Pull one arm across the body while gently rotating the chest away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Pull one arm across the body while gently rotating the chest away. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Cross-body hold | Adult demonstrating Cross-Body Shoulder Stretch with Rotation at the cross-body hold step: stretch at the back of the right shoulder without shrugging. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4be454df-07c5-4c75-6fdf-26990a994a00/public ;; Rotated hold | Adult demonstrating Cross-Body Shoulder Stretch with Rotation at the rotated hold step: clear upper-body rotation with the right shoulder down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2f73991b-c379-49f4-0981-3fd30a0ac900/public
+Stretch/Mobility,ST543,Posterior Shoulder Stretch on Wall,"Shoulders, Chest & Upper Back",Rear shoulder,Beginner,Wall,Standing,Static stretch,Variant,Place the back of one shoulder or arm near the wall and turn away gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the back of one shoulder or arm near the wall and turn away gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Set the first shoulder | A man stands beside a wall with the back of one upper arm and rear shoulder supported while the arm crosses his chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3032fc61-1f59-436d-e4b8-70d048b21f00/public ;; Turn away gently | The man keeps his rear shoulder supported on the wall and turns his torso gently away. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2620f74f-1623-48ea-6cad-fd4d98782b00/public ;; Set the opposite shoulder | From the fixed rear camera, the man's wall-side working arm crosses his chest while the back of its shoulder and proximal upper arm rest broadly against the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7aaa0b45-4c73-4884-abe9-7d74a9e15900/public ;; Turn away on the other side | The man keeps his wall-side working arm crossed over his chest and gently turns away while its rear shoulder and proximal upper arm remain supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/925c7d64-757b-4edb-d2da-6487404b6000/public"
+Stretch/Mobility,ST544,Sleeper Stretch with Pillow Support,"Shoulders, Chest & Upper Back",Rear shoulder capsule,Intermediate,Pillow,Side-lying,Static stretch,Common,Support the head and gently rotate the top forearm toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Support the head and gently rotate the top forearm toward the floor. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Supported setup | Adult demonstrating Sleeper Stretch with Pillow Support at the supported setup step: Bottom shoulder stays on mat; bottom upper arm at shoulder height; bottom elbow 90; bottom forearm vertical; top hand light; head supported. Must not show arm overhead, elbow straight, shoulder shrugged, head unsupported, torso rolled backward, pressure applied yet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f46d2ebd-b095-4e77-3fba-ddc014b03000/public ;; Gentle rotation | Adult demonstrating Sleeper Stretch with Pillow Support at the gentle rotation step: Bottom forearm rotates toward mat around fixed 90-degree elbow; top hand provides light pressure; bottom shoulder remains down; torso stays stacked. Must not show elbow sliding, arm straightening, wrist forced to floor, shoulder shrugging, torso rolling, head off pillow, hand pressing elbow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e38d94d7-de6b-4f88-5c7d-a6f42eceef00/public"
+Stretch/Mobility,ST545,Side-Lying Cross-Body Shoulder Stretch,"Shoulders, Chest & Upper Back","Rear shoulder, upper back",Beginner,None,Side-lying,Static stretch,Variant,Lie on one side and draw the top arm across the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Lie on one side and draw the top arm across the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set up on the first side | The athlete lies with hips and knees stacked while the supported head rests above the lower arm and the top arm reaches forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ea00f06c-7e8e-447a-4050-acf217eb3300/public ;; Draw the arm across | The athlete gently guides the upper arm across the chest while remaining relaxed on the first side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eee31d55-73b0-4d5a-8d04-00202491f900/public ;; Switch sides | The athlete mirrors the side-lying setup on the opposite side with the new top arm extended forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3006679a-75bf-41f5-ed16-89e4a5001300/public ;; Hold on the opposite side | The athlete completes the mirrored cross-body shoulder stretch on the opposite side with the head supported and knees stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7ce34f0a-d184-49b2-c507-3c6c8f7e0d00/public
+Stretch/Mobility,ST546,Triceps Stretch with Towel Assist,"Shoulders, Chest & Upper Back","Triceps, shoulders",Beginner,Towel,Standing or seated,Static stretch,Common,Use a towel to help guide the top elbow into an overhead triceps stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Use a towel to help guide the top elbow into an overhead triceps stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,towel-setup | Adult demonstrating Triceps Stretch with Towel Assist at the towel-setup step: towel slack and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/74c37518-eda7-4728-8c10-99ff60f3ae00/public ;; gentle-assist | Adult demonstrating Triceps Stretch with Towel Assist at the gentle-assist step: mild assisted triceps stretch without shoulder shrug or rib flare. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0af8e285-d5bb-4045-0456-4ea83b7bf000/public
+Stretch/Mobility,ST547,Overhead Triceps Stretch with Rib Tuck,"Shoulders, Chest & Upper Back","Triceps, lats",Beginner,None,Standing or seated,Static stretch,Common,Reach one elbow overhead while keeping the ribs gently tucked down.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Reach one elbow overhead while keeping the ribs gently tucked down. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"overhead-setup | Adult demonstrating Overhead Triceps Stretch with Rib Tuck at the overhead-setup step: ribs stacked and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/98e51199-1395-4f5b-f5a8-7612c7645c00/public ;; rib-tucked-hold | Adult demonstrating Overhead Triceps Stretch with Rib Tuck at the rib-tucked-hold step: mild guide only, no shrug or back arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c35f2be8-db5e-4db7-913f-ead982f01e00/public"
+Stretch/Mobility,ST548,Biceps Stretch with Fingers Down,"Shoulders, Chest & Upper Back","Biceps, forearms, chest",Beginner,Wall,Standing,Static stretch,Common,Place the palm on a wall with fingers pointing down and turn away slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the palm on a wall with fingers pointing down and turn away slowly. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",wall-palm-setup | Adult demonstrating Biceps Stretch with Fingers Down at the wall-palm-setup step: shoulder relaxed and ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8f249e57-63c0-445a-33b7-67382c7ee200/public ;; turn-away | Adult demonstrating Biceps Stretch with Fingers Down at the turn-away step: ribs down and shoulder relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5f0689d0-5082-4e8b-beb5-494f8b72fa00/public
+Stretch/Mobility,ST549,Biceps Stretch with Palm Up,"Shoulders, Chest & Upper Back","Biceps, chest",Beginner,Wall,Standing,Static stretch,Variant,Place the palm up against the wall and rotate away gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the palm up against the wall and rotate away gently. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Set the left palm | An adult stands beside a wall with the left palm flat, fingers up, and arm straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2c9cc76b-b9ca-4481-d925-feddb71c0600/public ;; Rotate away left | The adult rotates away from the wall while the left arm stays straight and the palm stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8093358b-f186-4649-3270-02ad916aca00/public ;; Set the right palm | The same adult faces the opposite way with the right palm flat on the wall and arm straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/50e91930-91b1-48d0-d987-b5e8fc1d9400/public ;; Rotate away right | The adult rotates away from the wall while the right palm remains planted and the arm stays straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7bd203fb-d8ef-4d9a-db7d-f8a28c996200/public"
+Stretch/Mobility,ST550,Scapular Protraction Stretch on Wall,"Shoulders, Chest & Upper Back","Upper back, shoulder blades",Beginner,Wall,Standing,Mobility,Common,Press hands into a wall and round the upper back to spread shoulder blades.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Press hands into a wall and round the upper back to spread shoulder blades. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",wall-setup | Adult demonstrating Scapular Protraction Stretch on Wall at the wall-setup step: neutral spine and shoulder blades. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/99436cc1-6f2f-4346-eb52-2c6e9c8d4400/public ;; protraction | Adult demonstrating Scapular Protraction Stretch on Wall at the protraction step: chin tucked and shoulders not shrugged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/42c813d1-776a-4f7b-2a7d-929ecbe14400/public
+Stretch/Mobility,ST551,Scapular Retraction Mobility,"Shoulders, Chest & Upper Back","Chest, upper back",Beginner,None,Standing,Mobility,Common,Alternate gently spreading and squeezing the shoulder blades.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Alternate gently spreading and squeezing the shoulder blades. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,spread | Adult demonstrating Scapular Retraction Mobility at the spread step: Arms straight forward; ribs stacked; shoulder blades glide apart without shrugging. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9ae7133d-d8ac-402d-b7cf-385dca7c1d00/public ;; squeeze | Adult demonstrating Scapular Retraction Mobility at the squeeze step: Elbows bent beside ribs; shoulder blades glide toward spine; shoulders stay down; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/090513c3-a60f-48c1-fbb5-2a23b4335d00/public
+Stretch/Mobility,ST552,Shoulder Blade Clock,"Shoulders, Chest & Upper Back","Shoulder blades, upper back",Beginner,Wall,Standing,Mobility,Variant,Place one hand on a wall and move the shoulder blade toward clock directions.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place one hand on a wall and move the shoulder blade toward clock directions. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Set the right palm | Man standing with his right palm on a wall at shoulder height, viewed from behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0437ffd8-f742-4f1f-529d-b33f52083700/public ;; Trace a right scapula clock | Man breathing with his shoulder relaxed while moving his right shoulder blade through a small clock and keeping his right hand on the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/14e1f887-dec2-4bfc-36d1-3799058c8400/public ;; Switch to the left | Man switching sides with his left palm on the wall and right arm relaxed, viewed from behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/28ba118a-db21-48e8-8cb3-3f36b5ba7300/public ;; Trace a left scapula clock | Man breathing with his shoulder relaxed while moving his left shoulder blade through a small clock and keeping his left hand on the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a54a9b46-a6b2-43bd-3101-89779493ac00/public"
+Stretch/Mobility,ST553,Wall Slide Reach and Lift,"Shoulders, Chest & Upper Back","Shoulders, upper back",Beginner,Wall,Standing,Mobility,Common,Slide forearms up the wall and gently reach higher at the top.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Slide forearms up the wall and gently reach higher at the top. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",wall-slide-setup | Adult demonstrating Wall Slide Reach and Lift at the wall-slide-setup step: elbows near shoulder height with forearms flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2b9cdf15-3a19-47b0-6b0e-c47bd36b6a00/public ;; reach-and-lift | Adult demonstrating Wall Slide Reach and Lift at the reach-and-lift step: controlled overhead reach without lumbar extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/876e8c53-b02b-4c95-1427-308744677b00/public
+Stretch/Mobility,ST554,Floor Shoulder Flexion Slide,"Shoulders, Chest & Upper Back","Shoulders, lats",Beginner,Towel,Prone or kneeling,Mobility,Variant,Slide the hands forward on a towel while keeping the ribs controlled.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Slide the hands forward on a towel while keeping the ribs controlled. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Set hands on the towel | Woman in quadruped with both palms side by side on one folded towel and hips stacked over knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ca1b6546-1a43-41d2-17bc-32c3c5956800/public ;; Slide both hands forward | Woman sliding one towel forward with both palms while keeping hips over grounded knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/16247f0a-b348-4796-d600-1bbb2c6ff500/public ;; Reach long | Woman holding a long-arm floor shoulder-flexion stretch with both palms on one towel and hips over knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/82fc793a-27fe-41ee-a2e1-7d8380c09f00/public ;; Slide back slowly | Woman sliding the towel back toward quadruped with both palms down and knees grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bea4e9aa-673f-44d7-4b50-04dc15a23a00/public
+Stretch/Mobility,ST555,Child's Pose Shoulder Walkout,"Shoulders, Chest & Upper Back","Shoulders, lats, upper back",Beginner,None,Kneeling,Static stretch,Common,"From child’s pose, walk the hands farther forward to deepen the shoulder stretch.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) From child’s pose, walk the hands farther forward to deepen the shoulder stretch. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,childs-pose-setup | Adult demonstrating Child's Pose Shoulder Walkout at the childs-pose-setup step: relaxed child's pose and soft breath. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bbd37f35-4061-4be9-7596-2c92eb450300/public ;; hands-walked-forward | Adult demonstrating Child's Pose Shoulder Walkout at the hands-walked-forward step: chest lowers gently while shoulders lengthen. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bbdcd796-a711-4599-9e7d-bec86f900a00/public
+Stretch/Mobility,ST556,Puppy Pose with Elbows Bent,"Shoulders, Chest & Upper Back","Lats, triceps, upper back",Intermediate,None,Kneeling,Static stretch,Variant,"In puppy pose, bend elbows and bring hands toward the upper back.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) In puppy pose, bend elbows and bring hands toward the upper back. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set tabletop | A woman holds a neutral tabletop position on both hands and knees in side profile. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cbe36f62-cda2-4f43-fb6b-7f0958cd6900/public ;; Lower and bend the elbows | The woman lowers from tabletop into a puppy-pose transition with both elbows planted and forearms upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ec65c1c1-9ace-4a4b-7f12-5d9d0b9f8800/public ;; Deepen and hold | The woman holds a deeper elbows-bent puppy pose with her chest closer to the floor and hips high over her knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a3313e8-c0f2-419b-dd7a-e82b23ed6d00/public
+Stretch/Mobility,ST557,Puppy Pose with Hands on Blocks,"Shoulders, Chest & Upper Back","Shoulders, lats, chest",Intermediate,Yoga blocks or pillows,Kneeling,Static stretch,Variant,Place hands on blocks or pillows in puppy pose to change the shoulder angle.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Place hands on blocks or pillows in puppy pose to change the shoulder angle. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the blocks | The athlete kneels on all fours behind a matched pair of low blocks placed shoulder-width apart. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/46d8253e-29a8-44c7-4b4e-547e261c4000/public ;; Place the hands on the blocks | The athlete places both palms on matching blocks while keeping the hips vertically aligned over the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5fd723cd-1002-4f93-93e5-90880e9bc300/public ;; Glide the hips back | The athlete begins moving the hips backward while both hands remain supported on the blocks and the arms stay straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3808b282-9373-4820-fd46-9add13d2c300/public ;; Let the chest sink gently | The athlete holds a supported puppy pose with hips high, long arms, hands on blocks, and the chest lowered toward the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11f6fe8e-bebd-4d8b-bd93-b059ca87f100/public"
+Stretch/Mobility,ST558,Thread-the-Needle with Arm Sweep,"Shoulders, Chest & Upper Back","Upper back, rear shoulder",Beginner,None,Quadruped,Dynamic stretch,Common,"Thread one arm under the body, then sweep it open toward the ceiling.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Thread one arm under the body, then sweep it open toward the ceiling. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"quadruped | Adult demonstrating Thread-the-Needle with Arm Sweep at the quadruped step: Hands under shoulders, knees under hips, neutral spine, weight even through four supports. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80e014aa-2bef-4b4f-8cec-17d3af5d1500/public ;; thread | Adult demonstrating Thread-the-Needle with Arm Sweep at the thread step: Left palm and both knees stay planted; right arm threads palm-up under chest; right shoulder and head lower; hips stay over knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/51b47ce8-0f8e-4544-78bd-9914ab5fd500/public ;; sweep-open | Adult demonstrating Thread-the-Needle with Arm Sweep at the sweep-open step: Left palm and both knees support; right arm sweeps straight toward ceiling; chest rotates open and gaze follows hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3b13843a-9fac-45cf-19da-cd18b2e6c800/public"
+Stretch/Mobility,ST559,Quadruped Reach-Under Hold,"Shoulders, Chest & Upper Back","Upper back, rear shoulder",Beginner,None,Quadruped,Static stretch,Common,Reach one arm under the body and rest the shoulder lightly toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Reach one arm under the body and rest the shoulder lightly toward the floor. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,quadruped-setup | Adult demonstrating Quadruped Reach-Under Hold at the quadruped-setup step: symmetrical support before reaching. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3ed75545-1717-47d9-babd-925c0a828f00/public ;; reach-under | Adult demonstrating Quadruped Reach-Under Hold at the reach-under step: shoulder rests lightly without collapsing pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/df64ce27-6423-40a2-462b-6558379d3100/public
+Stretch/Mobility,ST560,Standing Hug-and-Reach Upper Back,"Shoulders, Chest & Upper Back","Upper back, shoulder blades",Beginner,None,Standing,Static stretch,Common,"Hug yourself, then reach the elbows forward to spread the shoulder blades.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Hug yourself, then reach the elbows forward to spread the shoulder blades. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,open-setup | Adult demonstrating Standing Hug-and-Reach Upper Back at the open-setup step: comfortable neutral start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f84281b8-bc6b-4b95-077d-55b17b253b00/public ;; hug-and-reach | Adult demonstrating Standing Hug-and-Reach Upper Back at the hug-and-reach step: shoulder blades spread as upper back rounds gently. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/696608a4-87ff-4f9d-66cf-ddc72d088900/public
+Stretch/Mobility,ST561,Seated Bear Hug with Breath,"Shoulders, Chest & Upper Back","Upper back, shoulder blades",Beginner,Chair,Seated,Static stretch,Common,"Sit tall, hug the opposite shoulders, and breathe into the upper back.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Sit tall, hug the opposite shoulders, and breathe into the upper back. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",seated-setup | Adult demonstrating Seated Bear Hug with Breath at the seated-setup step: stacked easy posture before the hug. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da14cf3a-9dd6-46d2-f21b-995e62398300/public ;; bear-hug | Adult demonstrating Seated Bear Hug with Breath at the bear-hug step: breathe into the widened upper back without slumping. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d651cfff-b01d-4e61-e92e-96f0efe41800/public
+Stretch/Mobility,ST562,Foam Roller Pec Stretch with Snow Angels,"Shoulders, Chest & Upper Back","Chest, shoulders",Intermediate,Foam roller,Supine,Mobility,Variant,Lie lengthwise on a foam roller and move arms like slow snow angels.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie lengthwise on a foam roller and move arms like slow snow angels. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use moderate pressure and avoid rolling directly on sharp, bony, or painful spots. 6) Warm up first or do these after activity if holding a longer static stretch.",Set arms low | An adult lies lengthwise on a foam roller with knees bent and both palms up beside the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/87b0d9d8-4236-4403-33f1-6c8a53b9ec00/public ;; Sweep arms open | The adult sweeps both arms outward while remaining supported lengthwise on the foam roller. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dc24cde0-ec6c-4dd6-e516-94cf3284bf00/public ;; Reach a wide Y | Both arms reach past the crown in a wide Y as the adult remains balanced on the roller. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/451c4bfd-9da7-49d8-e13f-1d0d13270400/public ;; Finish overhead | The adult reaches both arms near overhead while the head and spine remain supported by the roller. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8903bd21-7dd4-4f5d-021b-06d4c8ee5800/public
+Stretch/Mobility,ST563,Towel Roll Cactus Stretch,"Shoulders, Chest & Upper Back","Chest, front shoulders",Beginner,Towel,Supine,Static stretch,Common,Lie on a towel roll with elbows bent like goalposts to open the chest.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Lie on a towel roll with elbows bent like goalposts to open the chest. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,supine-setup | Adult demonstrating Towel Roll Cactus Stretch at the supine-setup step: Lie supine with one long towel roll lengthwise under the spine; head rests on mat; knees bent; feet flat; arms straight near sides with palms up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1ba1c04f-4d41-4993-e5fd-cd8a98701000/public ;; cactus-open | Adult demonstrating Towel Roll Cactus Stretch at the cactus-open step: Towel and lower-body setup remain fixed; both upper arms open at shoulder height; both elbows bend about 90 degrees; forearms point toward head; palms face up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fa0f3ba8-60f2-491a-60ed-1a31ee926600/public
+Stretch/Mobility,ST564,Supine Angel on Towel Roll,"Shoulders, Chest & Upper Back","Chest, shoulders, upper back",Beginner,Towel,Supine,Mobility,Common,Lie on a towel roll and slide the arms up and down like angels.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Lie on a towel roll and slide the arms up and down like angels. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,"Set the towel roll | Woman lying with a towel roll lengthwise beneath her spine, knees bent, and arms relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5627cd46-6f3f-4e1a-ae94-0ebd0fbe2500/public ;; Slide to goalpost | Woman sliding both arms to matched goalpost positions while lying on a towel roll. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/07c89c3b-d37c-430c-6e0e-b5dfb39b5300/public ;; Reach only as far as easy | Woman reaching both arms into a comfortable overhead Y while supported on a towel roll. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/794877aa-9ec4-4511-bbf9-9b1dfd9e5600/public ;; Slide back down | Woman lowering both arms symmetrically from overhead while staying supported on a towel roll. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/280629b4-c4e9-4c06-710c-fcb3469e0c00/public"
+Stretch/Mobility,ST565,Side-Lying Windmill Arm Sweep,"Shoulders, Chest & Upper Back","Chest, shoulders, ribs",Beginner,None,Side-lying,Dynamic stretch,Common,Sweep the top arm in a large circle while lying on your side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Sweep the top arm in a large circle while lying on your side. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Stack the starting position | Woman lying on her left side with knees and feet stacked and both palms stacked forward on a mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f54e28e8-167d-4a8e-3327-6e61103d1d00/public ;; Sweep the top arm overhead | Woman side-lying with the lower arm forward and the upper arm sweeping overhead while her knees remain stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7f414335-32fb-49c7-99ad-1186ffb28f00/public ;; Open the chest | Woman opening her chest toward the ceiling with one arm forward and the other extended behind while bent knees stay together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5533a2aa-f731-4350-dabd-5c417c201200/public ;; Return the top hand | Woman completing a side-lying windmill by returning her upper hand to stack over the lower hand while knees stay together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e73deff1-ebca-42fe-28a6-25c486872700/public
+Stretch/Mobility,ST566,Open Book with Top Knee on Pillow,"Shoulders, Chest & Upper Back","Chest, upper back, ribs",Beginner,Pillow,Side-lying,Static stretch,Common,Support the top knee on a pillow and rotate the top arm open.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Support the top knee on a pillow and rotate the top arm open. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Stack the first side | A man lies on his side with arms stacked forward and his bent top knee supported on a pillow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/572b2ae9-1f0d-49cd-2a32-b51cb0d74f00/public ;; Open the first arm | The man opens his upper arm and chest while keeping his bent top knee anchored on the pillow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c597070d-32c7-49ed-c4ae-6dfb1b5acb00/public ;; Stack the opposite side | Seen from behind after turning over, the man stacks his arms forward with the opposite bent top knee on the pillow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/81430b53-b572-4a8c-26b8-ec9245b52100/public ;; Open the opposite arm | Seen from behind, the man opens the opposite upper arm while keeping the bent top knee anchored on the pillow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/725c57d2-9438-45a5-2375-7ce45c92b200/public"
+Stretch/Mobility,ST567,Wall Angels with Bent Knees,"Shoulders, Chest & Upper Back","Shoulders, chest, posture",Beginner,Wall,Standing,Mobility,Common,Stand with bent knees against the wall and slide arms in an angel pattern.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Stand with bent knees against the wall and slide arms in an angel pattern. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.","1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the low W | The athlete holds a shallow wall-supported squat with both arms in a low W and hands against the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f2f0206b-f05d-4280-6f83-aff1ae650900/public ;; Slide to goalpost | The athlete maintains the shallow bent-knee stance while both arms reach a symmetrical goalpost position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/814f3600-dc77-4899-2cdb-a5a932964600/public ;; Reach overhead | The athlete reaches both arms into an overhead Y while maintaining wall contact and softly bent knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/732bddd5-3ba6-4858-4741-74607c76f700/public ;; Return with control | The athlete lowers both arms together under control while remaining supported against the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7cd8d410-8eeb-4063-aaf8-e4ba37f0ac00/public
+Stretch/Mobility,ST568,Broomstick Shoulder Flexion Stretch,"Shoulders, Chest & Upper Back","Shoulders, lats",Beginner,Broomstick,Standing or supine,Mobility,Common,Hold a broomstick wide and raise it overhead slowly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Hold a broomstick wide and raise it overhead slowly. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set a wide grip | An adult lies with knees bent and holds a broomstick in a wide grip above the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/339b8c88-a162-47e9-d767-d27f8bec4400/public ;; Begin the lift | The adult begins lifting the wide-grip broomstick from the hips toward the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/38da73b9-5e41-44a1-82c1-581539924a00/public ;; Reach vertical | The adult holds the broomstick above the shoulders with both hands wide and arms vertical. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/05c87792-5ce5-4224-4d6a-f2a5ec62c100/public ;; Ease out slowly | The adult lowers the wide-grip broomstick from overhead into a controlled return while keeping both hands on the same stick and both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c54e68d6-3ac9-4376-dd75-0820d321c100/public
+Stretch/Mobility,ST569,Broomstick Behind-Back Lift,"Shoulders, Chest & Upper Back","Front shoulders, chest",Beginner,Broomstick,Standing,Mobility,Variant,Hold a broomstick behind the back and lift it gently away from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Hold a broomstick behind the back and lift it gently away from the hips. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Stand tall with a wide grip | Man standing tall with a wide grip on one broomstick behind his hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/72a965ee-7087-4686-9e1e-952a584a1a00/public ;; Set the shoulders down | Man setting his shoulders down with straight arms holding a broomstick behind him. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/543e2207-123c-42c8-aac8-44c457730300/public ;; Lift gently away | Man gently lifting a broomstick away from his hips with both arms straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cceec35a-c0a8-4905-4da9-c68daca30000/public ;; Lower slowly | Man slowly lowering the broomstick behind his hips with an even grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/14c082bf-5d5c-4b03-f669-f2f04718ee00/public
+Stretch/Mobility,ST570,Band Lat Opener,"Shoulders, Chest & Upper Back","Lats, shoulders, side body",Intermediate,Resistance band,Standing,Static stretch,Variant,Hold a band overhead or anchored high and lean the hips back to open the lat.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Hold a band overhead or anchored high and lean the hips back to open the lat. 3) Shift your body slowly until you feel a gentle stretch across the shoulder, chest, or upper back. 4) Breathe into the stretch without shrugging. 5) Ease out of the position slowly and switch sides when needed.",1) Keep ribs down and avoid cranking the shoulder joint. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use a light band first and make sure it is anchored or held securely before adding tension. 6) Warm up first or do these after activity if holding a longer static stretch.,Set the high anchor | Man standing with both hands on one resistance band secured to a visible high wall anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7c50780e-984d-4c86-8c60-756bb66a4200/public ;; Open the right lat | Man hinging back with the right arm long on a high resistance band and the opposite hand on his thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bca9ccf1-dd7e-458b-5195-36b73cfb7e00/public ;; Open the left lat | Man hinging back with the left arm long on a high resistance band and the opposite hand on his thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4cb1bf1f-4e34-4e48-1dce-100f7bb98b00/public ;; Reach with both arms | Man holding one high-anchored band with both hands while hinging back into a bilateral lat stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8c395945-a3b1-4ea2-345a-cfd4eafe6300/public
+Stretch/Mobility,ST571,Wrist Flexor Stretch with Fingers Down,"Arms, Wrists & Hands","Wrist flexors, forearm",Beginner,Wall,Standing,Static stretch,Common,Place the palm on a wall with fingers pointing down and gently straighten the elbow.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a wall with fingers pointing down and gently straighten the elbow. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Fingers-down wall setup | Adult demonstrating Wrist Flexor Stretch with Fingers Down at the fingers-down wall setup step: Exact fingers-down placement. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/58ea3206-a475-4576-8b8c-53dca1c68f00/public ;; Gentle turn-away stretch | Adult demonstrating Wrist Flexor Stretch with Fingers Down at the gentle turn-away stretch step: Mild wrist-flexor stretch without pain. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/408b88a4-e367-46f0-7e03-e5605f17e700/public
+Stretch/Mobility,ST572,Wrist Flexor Stretch with Fingers Out,"Arms, Wrists & Hands","Wrist flexors, forearm",Beginner,Wall,Standing,Static stretch,Variant,Place the palm on a wall with fingers angled outward and rotate gently away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a wall with fingers angled outward and rotate gently away. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Wall-hand setup | Adult demonstrating Wrist Flexor Stretch with Fingers Out at the wall-hand setup step: Correct fingers-out palm placement. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa6795c8-920e-4eac-0337-7ad4203ba600/public ;; Gentle turn away | Adult demonstrating Wrist Flexor Stretch with Fingers Out at the gentle turn away step: Mild wrist-flexor stretch without forcing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/21fa183b-9046-424a-73e4-d5a620fd3c00/public ;; Release and switch | Adult demonstrating Wrist Flexor Stretch with Fingers Out at the release and switch step: Controlled exit and clear side-change preparation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f38387a-1791-4861-0ea1-8b57407f1700/public
+Stretch/Mobility,ST573,Wrist Extensor Stretch with Fist,"Arms, Wrists & Hands","Wrist extensors, forearm",Beginner,None,Seated or standing,Static stretch,Common,Make a loose fist and gently bend the wrist downward with the other hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Make a loose fist and gently bend the wrist downward with the other hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Loose-fist setup | Adult demonstrating Wrist Extensor Stretch with Fist at the loose-fist setup step: Right elbow straight, wrist neutral, fist loose. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a3c0a1d3-bc70-40ab-c204-69d939d35700/public ;; Assisted stretch | Adult demonstrating Wrist Extensor Stretch with Fist at the assisted stretch step: Light pressure into right wrist flexion. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4c556871-7e46-4197-ace0-54f8c7c18b00/public"
+Stretch/Mobility,ST574,Wrist Extensor Stretch with Open Hand,"Arms, Wrists & Hands","Wrist extensors, forearm",Beginner,None,Seated or standing,Static stretch,Common,Keep the fingers open and gently flex the wrist with the opposite hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Keep the fingers open and gently flex the wrist with the opposite hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Open-hand setup | Adult demonstrating Wrist Extensor Stretch with Open Hand at the open-hand setup step: Neutral wrist before flexion. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/85b6d8cc-8b0c-4a3f-0e99-2dcb8798b200/public ;; Gentle wrist flexion | Adult demonstrating Wrist Extensor Stretch with Open Hand at the gentle wrist flexion step: Mild extensor stretch along top forearm. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e33a2e75-5ec1-40cc-54e0-d6d1c521cb00/public
+Stretch/Mobility,ST575,Tabletop Wrist Circles,"Arms, Wrists & Hands","Wrists, forearms",Beginner,None,Quadruped,Mobility,Common,Place palms on the floor and make small circles over the wrists.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place palms on the floor and make small circles over the wrists. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Tabletop setup | Adult demonstrating Tabletop Wrist Circles at the tabletop setup step: Centered pressure over neutral wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de1054b7-fc17-4182-7c64-ff01871d5f00/public ;; Clockwise circle | Adult demonstrating Tabletop Wrist Circles at the clockwise circle step: Small controlled clockwise phase. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/61989b20-9f1d-4277-9f01-6828ac09d900/public ;; Counterclockwise circle | Adult demonstrating Tabletop Wrist Circles at the counterclockwise circle step: Small controlled reverse-circle phase. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/298b23b9-e734-4b7d-e5cd-dc9da5195e00/public
+Stretch/Mobility,ST576,Tabletop Wrist Figure Eight,"Arms, Wrists & Hands","Wrists, forearms",Beginner,None,Quadruped,Mobility,Variant,Shift the shoulders in a small figure-eight path over the hands.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Shift the shoulders in a small figure-eight path over the hands. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Centered tabletop | Adult demonstrating Tabletop Wrist Figure Eight at the centered tabletop step: Weight centered; figure-eight preview between hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b3a068be-969c-4a23-a0e8-92bde43b8c00/public ;; First lobe | Adult demonstrating Tabletop Wrist Figure Eight at the first lobe step: Small first-lobe weight shift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ff781e0-e30d-4343-b176-f81179ba6500/public ;; Second lobe | Adult demonstrating Tabletop Wrist Figure Eight at the second lobe step: Second lobe completes path toward center. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/34aa6feb-137d-45cc-aa02-319cda30a300/public
+Stretch/Mobility,ST577,Palm Heel Lift Mobility,"Arms, Wrists & Hands","Wrists, palms",Beginner,Table or floor,Quadruped or standing,Mobility,Common,"Keep fingers down and lift the heel of the palm slightly, then lower.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Keep fingers down and lift the heel of the palm slightly, then lower. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Hand planted | Adult demonstrating Palm Heel Lift Mobility at the hand planted step: Full hand contact before lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d4e42559-4b2a-4c3e-d8ec-f99f1b2e0000/public ;; Palm heel hover | Adult demonstrating Palm Heel Lift Mobility at the palm heel hover step: Small controlled heel-of-palm lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f18959a3-a8d9-4fed-8415-fa7ea25b8a00/public
+Stretch/Mobility,ST578,Knuckle Wrist Rock Sideways,"Arms, Wrists & Hands","Wrists, forearms",Beginner,None,Quadruped,Mobility,Variant,Rest on knuckles lightly and rock side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Rest on knuckles lightly and rock side to side. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Knuckle setup | Adult demonstrating Knuckle Wrist Rock Sideways at the knuckle setup step: Centered, low-pressure starting position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af7ad837-c4b1-4444-695f-e2c6b374e300/public ;; Rock left | Adult demonstrating Knuckle Wrist Rock Sideways at the rock left step: Gentle leftward pressure endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ecd420df-89f4-49ce-f810-318dec789c00/public ;; Rock right | Adult demonstrating Knuckle Wrist Rock Sideways at the rock right step: Gentle rightward pressure endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8ad5373d-ff0d-4976-995c-6ae433e81500/public"
+Stretch/Mobility,ST579,Back-of-Hand Wrist Rock,"Arms, Wrists & Hands","Wrist extensors, forearms",Intermediate,None,Quadruped,Mobility,Variant,Place the backs of the hands on the floor and gently rock backward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the backs of the hands on the floor and gently rock backward. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set quadruped | A woman begins in a neutral quadruped position with both palms flat on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/df2d5a6e-4c66-4136-f799-d0a478cba700/public ;; Place the hand backs | The woman stays in quadruped with the backs of both hands on the mat and both palms facing upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/76efcce0-eb54-4ce9-666e-acb771bf5500/public ;; Rock back gently | The woman rocks her hips toward her heels while keeping both hand backs flat and palms facing upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/08f052b5-1868-4f54-d0e4-4e73995b5000/public
+Stretch/Mobility,ST580,Finger Tendon Glide Hook,"Arms, Wrists & Hands",Finger flexors,Beginner,None,Seated or standing,Mobility,Common,Move the fingers into a hook shape while keeping the knuckles mostly straight.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Move the fingers into a hook shape while keeping the knuckles mostly straight. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Open hand | Adult demonstrating Finger Tendon Glide Hook at the open hand step: Moving limbs: none. Stable anatomy: exactly one anatomical right hand faces camera, thumb viewer-right, four fingers long and relaxed, wrist neutral, forearm supported. Camera: close three-quarter palm view. Viewer-side check: five distinct digits only and correct right-palm thumb placement. Must not show bent/fused/extra fingers, fist, dorsal hand, twisted wrist or second hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1390ae06-babb-4a1d-cb17-7f0bd302cb00/public ;; Hook shape | Close palm view of a hook tendon glide with the four fingers curled at the middle and end joints, base knuckles long, and thumb relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93a0fb50-b88e-42e8-6a6f-7723a84fbf00/public"
+Stretch/Mobility,ST581,Finger Tendon Glide Tabletop,"Arms, Wrists & Hands",Finger tendons,Beginner,None,Seated or standing,Mobility,Common,Bend the large knuckles to make a tabletop hand shape.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Bend the large knuckles to make a tabletop hand shape. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Open hand | Adult demonstrating Finger Tendon Glide Tabletop at the open hand step: neutral open-hand identity reference. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a278746d-6645-44cd-aa5f-bedd10ca7900/public ;; Tabletop shape | Adult demonstrating Finger Tendon Glide Tabletop at the tabletop shape step: true tabletop tendon-glide shape. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c4b5b385-eb1b-4153-a742-f8cc05f78200/public
+Stretch/Mobility,ST582,Finger Tendon Glide Straight Fist,"Arms, Wrists & Hands",Finger tendons,Beginner,None,Seated or standing,Mobility,Common,Curl the fingertips into a straight fist and then open the hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Curl the fingertips into a straight fist and then open the hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Open hand | Adult demonstrating Finger Tendon Glide Straight Fist at the open hand step: relaxed open hand, not rigidly splayed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/57d2be3e-2e4b-4cfb-9588-302090e0fa00/public ;; Straight fist | Adult demonstrating Finger Tendon Glide Straight Fist at the straight fist step: flat/straight fist with fingertips directed into the palm, not a hook fist and not a full closed fist. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e75b9cad-78a7-4050-c2e2-b6ccd0443200/public"
+Stretch/Mobility,ST583,Thumb Web-Space Stretch,"Arms, Wrists & Hands","Thumb, palm",Beginner,None,Seated or standing,Static stretch,Common,Gently open the space between the thumb and index finger.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Gently open the space between the thumb and index finger. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Web-space setup | Adult demonstrating Thumb Web-Space Stretch at the web-space setup step: relaxed open L shape between the left thumb and index. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/612bab7f-cb12-4e22-1776-60b118628600/public ;; Gentle web-space opening | Adult demonstrating Thumb Web-Space Stretch at the gentle web-space opening step: mild opening through the web space without joint hyperextension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93cabaa7-a393-4396-d89b-498579d1c300/public
+Stretch/Mobility,ST584,Thumb Opposition Stretch,"Arms, Wrists & Hands","Thumb, palm",Beginner,None,Seated or standing,Mobility,Common,"Touch the thumb toward each fingertip, then gently open the hand.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Touch the thumb toward each fingertip, then gently open the hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Open palm | Adult demonstrating Thumb Opposition Stretch at the open palm step: exactly five separated natural digits. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/14bd0ed6-3efa-41ba-bcbd-a5e36be61100/public ;; Thumb opposition | Adult demonstrating Thumb Opposition Stretch at the thumb opposition step: distinct thumb and little-finger pads make light visible contact; wrist neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/04d86116-0bbf-42da-710d-962a5e58d200/public
+Stretch/Mobility,ST585,Finger Abduction Stretch,"Arms, Wrists & Hands",Finger web spaces,Beginner,None,Seated or standing,Mobility,Variant,Spread the fingers apart and gently assist between fingers if needed.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Spread the fingers apart and gently assist between fingers if needed. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Start relaxed | A palm-forward hand begins with the fingers together and wrist relaxed in neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0fd0e6d1-c944-48d9-91b5-5143e03e9b00/public ;; Spread the fingers | The same palm-forward hand shows five fingers evenly and comfortably spread apart. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0ceea833-e285-48a3-dab2-ea15654f4200/public ;; Add light assistance | A second hand gently assists both sides of the target thumb-index web space while the target fingers remain spread. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/105849e9-bf38-442e-7204-a221c03cb600/public
+Stretch/Mobility,ST586,Finger Extension Against Table,"Arms, Wrists & Hands","Fingers, palms",Beginner,Table,Seated or standing,Static stretch,Common,Place the palm on a table and gently straighten one finger at a time.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a table and gently straighten one finger at a time. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Palm-down setup | Adult demonstrating Finger Extension Against Table at the palm-down setup step: Palm rests on table; wrist neutral; five fingers relaxed and separated; no stretch pressure yet. Must not show palm-up, clenched fist, bent wrist, missing or extra fingers, assisting hand, wall, floor, or painful force. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cf00ca58-5a62-44d7-d614-da290f6f1b00/public ;; Gentle finger extension | Adult demonstrating Finger Extension Against Table at the gentle finger extension step: RIGHT palm stays down; wrist stays neutral; RIGHT index finger lengthens gently against table; other target fingers remain relaxed; light assistance only. Must not show finger bent backward off table, palm lifting, wrist flexion, multiple target fingers forced, painful pressure, extra or missing fingers, full second hand obscuring anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9d578532-9ba7-47f4-dbbc-0494429fbd00/public"
+Stretch/Mobility,ST587,Forearm Pronator Stretch,"Arms, Wrists & Hands","Forearm, elbow",Beginner,None,Seated or standing,Static stretch,Variant,Hold one forearm and gently rotate the palm upward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Hold one forearm and gently rotate the palm upward. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the supported palm-down position | An adult stands tall with the right arm extended palm-down while the left hand lightly supports the forearm. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e8a88029-a989-4413-f218-46400c4a3d00/public ;; Rotate through neutral | The adult rotates the supported right forearm through a thumb-up middle position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/700e5067-a612-4b18-1cff-05353e216400/public ;; Turn the palm up gently | The adult holds a gentle forearm pronator stretch with the supported right palm facing upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/284a9823-acbd-48a6-9d2a-a44d7d02d300/public
+Stretch/Mobility,ST588,Forearm Supinator Stretch,"Arms, Wrists & Hands","Forearm, elbow",Beginner,None,Seated or standing,Static stretch,Variant,Hold one forearm and gently rotate the palm downward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Hold one forearm and gently rotate the palm downward. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Start palm up | Woman extending her right forearm with the palm facing up and wrist straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7ea8c4ed-6a4f-43a7-4ba3-588471b05d00/public ;; Hold the forearm lightly | Woman lightly holding her right forearm while beginning to rotate the palm downward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e86c341b-5c8f-4da1-774f-610360aaeb00/public ;; Turn the palm down | Woman holding a gentle forearm rotation with her right palm facing down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0b19f290-af33-4bdf-26bd-dd7a48f8df00/public
+Stretch/Mobility,ST589,Elbow Flexor Stretch,"Arms, Wrists & Hands","Biceps, front elbow",Beginner,Wall,Standing,Static stretch,Common,Place the palm on a wall and slowly straighten the elbow.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the palm on a wall and slowly straighten the elbow. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Bent-elbow wall setup | Adult demonstrating Elbow Flexor Stretch at the bent-elbow wall setup step: light wall contact. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8aa519cf-4066-4ac0-1bc1-be54fcff6e00/public ;; Straight-arm endpoint | Adult demonstrating Elbow Flexor Stretch at the straight-arm endpoint step: mild stretch across front elbow and biceps without joint lock. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7a98cf5f-48e7-41a8-218a-ad2e9fc7b300/public
+Stretch/Mobility,ST590,Elbow Extensor Stretch,"Arms, Wrists & Hands","Triceps, back elbow",Beginner,None,Standing or seated,Static stretch,Common,Bend the elbow and gently guide the hand behind the shoulder.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Bend the elbow and gently guide the hand behind the shoulder. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"overhead-reach | Adult demonstrating Elbow Extensor Stretch at the overhead-reach step: elbow straight beside the ear, shoulders down, ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86ff323a-f7d2-4d31-5ba8-e920046d0100/public ;; bent-elbow-stretch | Adult demonstrating Elbow Extensor Stretch at the bent-elbow-stretch step: raised elbow points up while torso stays tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1bbf4152-2de8-4597-e54e-bfa855cb6c00/public"
+Stretch/Mobility,ST591,Triceps Cross-Body Stretch,"Arms, Wrists & Hands","Triceps, rear shoulder",Beginner,None,Standing or seated,Static stretch,Variant,Bring one bent elbow across the body and guide it with the other hand.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Bring one bent elbow across the body and guide it with the other hand. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Bend the elbow first | Woman preparing a cross-body triceps stretch with the right elbow bent and the left hand contacting the upper arm above it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1814b3d1-8b9a-475a-ee30-d1eac74d8200/public ;; Stretch the right side | Woman guiding her bent right upper arm across her chest with the opposite hand placed above the elbow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/124d53bb-c54a-4a58-581a-b40415a76f00/public ;; Stretch the left side | Woman guiding her bent left upper arm across her chest with the opposite hand placed above the elbow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6c003596-d498-4354-03ff-f06d6212b200/public ;; Release slowly | Woman releasing a cross-body stretch with the guiding hand open and the bent active arm moving toward neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d087bae0-6157-4a3a-9176-3b693dc2f600/public
+Stretch/Mobility,ST592,Ulnar Nerve Glide Prep,"Arms, Wrists & Hands","Forearm, hand nerve glide",Beginner,None,Seated or standing,Mobility,Variant,Make a gentle okay-sign shape and move the elbow slightly in and out.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall and keep the movement very gentle. 2) Make a gentle okay-sign shape and move the elbow slightly in and out. 3) Move in and out of the position rather than holding a hard stretch. 4) Stop well before tingling, numbness, or symptoms increase. 5) Repeat slowly on the other side if appropriate.","1) This should feel like a gentle glide, not an intense stretch. 2) Do not hold the end position. 3) Stop if tingling, numbness, or radiating symptoms increase. 4) Warm up first or do these after activity if holding a longer static stretch.",Sit tall | A woman sits upright on a chair with both feet flat and hands resting on her thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ddaab4a2-8c49-426c-eef1-70ecb7d3ab00/public ;; Make the gentle okay sign | The seated woman holds a loose okay sign beside her right cheek with her elbow slightly inward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/075f2c36-7c6c-42c7-0f30-9ab89a792e00/public ;; Move the elbow slightly out | The seated woman keeps the okay sign beside her right cheek while moving her right elbow slightly outward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d696dc3a-847d-4003-1013-6b42bb4de900/public
+Stretch/Mobility,ST593,Median Nerve Glide Prep,"Arms, Wrists & Hands","Forearm, palm nerve glide",Beginner,None,Seated or standing,Mobility,Variant,Open the palm to the side and gently move the wrist and head in opposite directions.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall and keep the movement very gentle. 2) Open the palm to the side and gently move the wrist and head in opposite directions. 3) Move in and out of the position rather than holding a hard stretch. 4) Stop well before tingling, numbness, or symptoms increase. 5) Repeat slowly on the other side if appropriate.","1) This should feel like a gentle glide, not an intense stretch. 2) Do not hold the end position. 3) Stop if tingling, numbness, or radiating symptoms increase. 4) Warm up first or do these after activity if holding a longer static stretch.",Stand tall | The athlete stands tall in a neutral starting posture with level head and relaxed shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ada4836a-897a-427b-aa23-36c767429400/public ;; Open the palm to the side | The athlete extends the right arm to the side with an open forward-facing palm while keeping the head level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5e06b3e6-af81-41f2-141e-ba059aa0b500/public ;; Glide the head away | The athlete gently glides the head away from the extended right arm while maintaining the open palm and relaxed shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/89d6350e-b534-4b21-a0aa-9edf55fa6700/public
+Stretch/Mobility,ST594,Radial Nerve Glide Prep,"Arms, Wrists & Hands","Forearm, thumb-side nerve glide",Beginner,None,Seated or standing,Mobility,Variant,Turn the thumb inward gently and move the arm slightly away from the body.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall and keep the movement very gentle. 2) Turn the thumb inward gently and move the arm slightly away from the body. 3) Move in and out of the position rather than holding a hard stretch. 4) Stop well before tingling, numbness, or symptoms increase. 5) Repeat slowly on the other side if appropriate.","1) This should feel like a gentle glide, not an intense stretch. 2) Do not hold the end position. 3) Stop if tingling, numbness, or radiating symptoms increase. 4) Warm up first or do these after activity if holding a longer static stretch.","Stand in neutral | An adult stands tall with level head, relaxed shoulders, and arms resting by the sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2d5d8f0d-9ac6-42ea-b4b5-8b121e197100/public ;; Turn the right thumb inward | The adult keeps the right arm low while gently turning the right thumb inward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5debbae1-0f12-448f-b52c-6c3267fe6500/public ;; Glide the arm slightly away | The adult gently glides the inward-turned right arm a small distance away from the body. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/efc8f9ce-36a9-477c-2569-05d842809100/public"
+Stretch/Mobility,ST595,Wrist Radial Deviation Stretch,"Arms, Wrists & Hands","Wrist, forearm",Beginner,None,Seated or standing,Static stretch,Variant,"Guide the hand toward the thumb side lightly, then release.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Guide the hand toward the thumb side lightly, then release. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set a neutral wrist | Man holding his right arm across the frame with palm forward, thumb up, and wrist neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/73f21974-a2b8-4482-4445-8f11377a0e00/public ;; Guide toward the thumb | Man lightly guiding his right hand toward the thumb side while keeping the forearm still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e56ecdeb-fd3a-4145-df71-8617f4d3ff00/public ;; Hold a mild stretch | Man holding a mild right wrist deviation toward the thumb side with the palm facing forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8addb291-7a01-4982-53bb-8c1d7f4a3700/public"
+Stretch/Mobility,ST596,Wrist Ulnar Deviation Stretch,"Arms, Wrists & Hands","Wrist, forearm",Beginner,None,Seated or standing,Static stretch,Variant,"Guide the hand toward the pinky side lightly, then release.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Guide the hand toward the pinky side lightly, then release. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the wrist neutral | Woman holding her right palm forward with the wrist neutral and forearm vertical before an ulnar deviation stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a0beb6ef-a227-4735-72f9-a98220051400/public ;; Guide toward the pinky | Woman lightly guiding her right hand toward the pinky side while keeping the forearm vertical and still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a4baf3f-ec05-4f6a-ee3b-31a845eac000/public ;; Release to neutral | Woman releasing the guiding hand and returning her right wrist to neutral while the forearm stays still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/38bed008-f897-4f16-2782-8587b2d44c00/public
+Stretch/Mobility,ST597,Palm Press with Elbow Lift,"Arms, Wrists & Hands","Wrists, palms, forearms",Beginner,None,Standing or seated,Mobility,Common,Press palms together and slowly lift or lower the elbows.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Press palms together and slowly lift or lower the elbows. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"palm-press | Adult demonstrating Palm Press with Elbow Lift at the palm-press step: torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11932a61-1227-4840-bfa1-06740b757200/public ;; elbows-lifted | Adult demonstrating Palm Press with Elbow Lift at the elbows-lifted step: Moving limbs: both elbows lift outward and upward symmetrically. Stable limbs: palms stay firmly pressed, shoulders down, torso tall. Camera: same three-quarter front. Viewer-side check: elbows reach approximately wrist height. Must not show: separated palms, interlaced fingers, shrugging, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e54c2b3b-b46b-415c-a067-e7a02c615a00/public"
+Stretch/Mobility,ST598,Wall Wrist Extension with Fingers Out,"Arms, Wrists & Hands","Wrists, forearms",Beginner,Wall,Standing,Static stretch,Variant,Place palms on a wall with fingers angled outward and lean in gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place palms on a wall with fingers angled outward and lean in gently. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Stand close to the wall | A man stands upright a short step from a wall with his arms relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd3b7706-2f30-4949-602f-4c0477c67800/public ;; Set palms with fingers out | The man places both palms on the wall with each hand's fingers angled outward from the centerline. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eda2a237-3f17-487e-8afc-201bdc5c7a00/public ;; Lean in gently | The man leans slightly toward the wall while keeping both palms fixed and fingers angled outward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f54860dd-b049-43be-ff28-215e1994a600/public
+Stretch/Mobility,ST599,Wall Wrist Flexion with Fingers Down,"Arms, Wrists & Hands","Wrists, forearms",Beginner,Wall,Standing,Static stretch,Variant,Place the back of one hand on the wall with fingers down and gently lean away.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Place the back of one hand on the wall with fingers down and gently lean away. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.","1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Place the back of the hand | The athlete places the back of the right hand on a wall with all five fingers pointing downward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6da6bf1d-337d-4807-22a0-8c9e5b3d6e00/public ;; Ease away | The athlete lengthens the right arm and eases the body away while maintaining fingers-down wall contact. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9f6b31ca-f200-42b7-716c-945b6307a200/public ;; Hold gently | The athlete holds the comfortable fingers-down wall wrist stretch with a long arm and low shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/359ed8d0-a17e-4df4-b8e1-125a208c4000/public
+Stretch/Mobility,ST600,Towel Twist Forearm Mobility,"Arms, Wrists & Hands","Wrists, forearms",Beginner,Towel,Seated or standing,Mobility,Common,Hold a towel and slowly twist it both directions like wringing water out.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Extend the arm or place the hand on the wall, table, or floor as needed for the variation. 2) Hold a towel and slowly twist it both directions like wringing water out. 3) Apply light pressure until you feel a mild stretch through the wrist, hand, or forearm. 4) Hold while breathing calmly, then release slowly. 5) Repeat with the opposite hand or direction when needed.",1) Use light pressure because wrists and fingers can be sensitive. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,towel-setup | Adult demonstrating Towel Twist Forearm Mobility at the towel-setup step: neutral wrists and light grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8d380b41-c35a-4353-ddb0-a07b80338200/public ;; towel-twist | Adult demonstrating Towel Twist Forearm Mobility at the towel-twist step: towel forms a visible gentle spiral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c99e58b8-6c0a-42ee-a77d-1116601e5c00/public
+Stretch/Mobility,ST601,Segmental Cat-Cow,"Spine, Back & Ribs","Spine, ribs",Beginner,None,Quadruped,Mobility,Common,Move slowly through cat-cow one section of the spine at a time.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start on hands and knees with hands under shoulders and knees under hips. 2) Move slowly through cat-cow one section of the spine at a time. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Neutral quadruped | Adult demonstrating Segmental Cat-Cow at the neutral quadruped step: Neutral starting line before spinal articulation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/18d5f392-a48c-49d2-fabb-0ad56c126f00/public ;; Segmental cat | Adult demonstrating Segmental Cat-Cow at the segmental cat step: Full but gentle cat endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/871cad3a-c75d-48fe-114f-fce13a154e00/public ;; Segmental cow | Adult demonstrating Segmental Cat-Cow at the segmental cow step: Full but gentle cow endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eb16e827-9ecf-4fa7-4f57-eecfcee13300/public
+Stretch/Mobility,ST602,Cat-Cow with Lateral Shift,"Spine, Back & Ribs","Spine, ribs, hips",Beginner,None,Quadruped,Mobility,Variant,Move through cat-cow while shifting the hips slightly side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start on hands and knees with hands under shoulders and knees under hips. 2) Move through cat-cow while shifting the hips slightly side to side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Neutral tabletop | Adult demonstrating Cat-Cow with Lateral Shift at the neutral tabletop step: Centered quadruped with long neutral spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e6f13516-1a54-4def-8b46-e78e99c20000/public ;; Cow with right shift | Adult demonstrating Cat-Cow with Lateral Shift at the cow with right shift step: Gentle cow phase with small lateral shift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/55a57f91-2c56-41ab-20a3-ffa2dcaf6600/public ;; Cat with left shift | Adult demonstrating Cat-Cow with Lateral Shift at the cat with left shift step: Gentle cat phase with small opposing lateral shift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b554ec5d-02c9-4ac2-0fce-539e75e14a00/public
+Stretch/Mobility,ST603,Child's Pose with Thread Reach,"Spine, Back & Ribs","Upper back, lats, ribs",Beginner,None,Kneeling,Static stretch,Variant,"From child’s pose, thread one arm under the other and reach sideways.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) From child’s pose, thread one arm under the other and reach sideways. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Child's pose setup | Adult demonstrating Child's Pose with Thread Reach at the child's pose setup step: Long neutral child's pose before threading. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/810b247a-d1bd-42c7-87db-fe0a25514700/public ;; Thread reach | Adult demonstrating Child's Pose with Thread Reach at the thread reach step: Long sideways thread with shoulder lowering toward mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/997d0129-1f5f-4d47-81c8-8431d13f1c00/public
+Stretch/Mobility,ST604,Thread-the-Needle to Sky Reach,"Spine, Back & Ribs","Thoracic spine, shoulders",Beginner,None,Quadruped,Dynamic stretch,Common,"Thread one arm under the body, then open it toward the ceiling.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Thread one arm under the body, then open it toward the ceiling. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Quadruped setup | Adult demonstrating Thread-the-Needle to Sky Reach at the quadruped setup step: Stable start before rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9854ac97-06be-4667-52da-42ac3354cd00/public ;; Thread underneath | Adult demonstrating Thread-the-Needle to Sky Reach at the thread underneath step: Deep but controlled under-body thread. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2c00e3f9-2137-40c4-8d3a-8487934ff400/public ;; Sky reach | Adult demonstrating Thread-the-Needle to Sky Reach at the sky reach step: Open thoracic rotation endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/48ad19e0-7e92-4327-811c-a88034bb1600/public
+Stretch/Mobility,ST605,Quadruped Rib Circle,"Spine, Back & Ribs","Ribs, thoracic spine",Beginner,None,Quadruped,Mobility,Variant,"On all fours, draw slow circles with the rib cage.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) On all fours, draw slow circles with the rib cage. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Neutral rib-circle setup | Adult demonstrating Quadruped Rib Circle at the neutral rib-circle setup step: Neutral tabletop with circle route around lower ribs only. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ddf9c557-311e-4f33-624e-6bebdea04a00/public ;; Ribs forward-right | Adult demonstrating Quadruped Rib Circle at the ribs forward-right step: Small controlled rib displacement along first half of circle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f99f174d-c77d-49e9-4cd2-ed2b4bc59f00/public ;; Ribs back-left | Adult demonstrating Quadruped Rib Circle at the ribs back-left step: Small controlled rib displacement completing the loop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/932bb1ab-652a-4f05-b687-cf8534297300/public
+Stretch/Mobility,ST606,Quadruped T-Spine Circle,"Spine, Back & Ribs","Thoracic spine, ribs",Beginner,None,Quadruped,Mobility,Variant,Keep hips still and circle the upper back gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start on hands and knees with hands under shoulders and knees under hips. 2) Keep hips still and circle the upper back gently. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Quadruped setup | Adult demonstrating Quadruped T-Spine Circle at the quadruped setup step: Stable all-fours start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f8f8ca03-b4de-4b63-7b72-6bbeeb2d7700/public ;; Thoracic circle | Adult demonstrating Quadruped T-Spine Circle at the thoracic circle step: Controlled upper-back circle with quiet hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b0c633b8-71e6-4189-7a70-4a5848b1ca00/public
+Stretch/Mobility,ST607,Seated Thoracic Extension with Hands Behind Head,"Spine, Back & Ribs","Upper back, ribs",Beginner,Chair,Seated,Mobility,Common,Interlace hands behind the head and gently extend the upper back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Interlace hands behind the head and gently extend the upper back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Hands-behind-head setup | Adult demonstrating Seated Thoracic Extension with Hands Behind Head at the hands-behind-head setup step: Tall neutral start before thoracic extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/df28d59d-6566-44bd-1c0d-01eb341aa400/public ;; Upper-back extension | Adult demonstrating Seated Thoracic Extension with Hands Behind Head at the upper-back extension step: Gentle thoracic extension endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/30baed0e-0098-473f-1b29-aa69365a8d00/public
+Stretch/Mobility,ST608,Seated Thoracic Extension over Chair Back,"Spine, Back & Ribs","Upper back, chest",Beginner,Chair,Seated,Mobility,Common,Lean the upper back over a chair back while supporting the head.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Lean the upper back over a chair back while supporting the head. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Seated setup | Adult demonstrating Seated Thoracic Extension over Chair Back at the seated setup step: torso upright, ribs over neutral pelvis. Must not show extension, unsupported head, tipping chair, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fc733b1f-d67a-4130-6dac-b6bcaf627d00/public ;; Upper-back extension | Adult demonstrating Seated Thoracic Extension over Chair Back at the upper-back extension step: motion centers above the chair while lumbar-pelvis area stays controlled. Must not show unsupported neck, standing, chair tip, extreme lumbar arch, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1379b1cf-1902-4226-82e9-dd4157865100/public"
+Stretch/Mobility,ST609,Wall Thoracic Extension Stretch,"Spine, Back & Ribs","Upper back, shoulders",Beginner,Wall,Standing,Static stretch,Common,Place forearms on a wall and sink the chest down to extend the upper back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Place forearms on a wall and sink the chest down to extend the upper back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Wall setup | Adult demonstrating Wall Thoracic Extension Stretch at the wall setup step: elbows bent about 90 degrees at shoulder height, small hip hinge, knees soft, chest not yet dropped. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7846fcb5-44ff-47ac-ad53-a3ea17979700/public ;; Chest sink | Adult demonstrating Wall Thoracic Extension Stretch at the chest sink step: chest visibly lower, upper back lengthened, ribs and low back controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c2c8ead3-6418-41b6-8408-0c32100ff500/public"
+Stretch/Mobility,ST610,Kneeling Thoracic Extension on Chair,"Spine, Back & Ribs","Upper back, lats",Beginner,Chair,Kneeling,Static stretch,Common,Kneel with elbows on a chair and drop the chest toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Kneel on a mat or cushion with hips stacked and knees comfortable. 2) Kneel with elbows on a chair and drop the chest toward the floor. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Chair setup | Adult demonstrating Kneeling Thoracic Extension on Chair at the chair setup step: long neutral spine and supported elbows before chest lowers. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9f72895e-1a81-4c77-8e68-d62e3feca800/public ;; Chest drop | Adult demonstrating Kneeling Thoracic Extension on Chair at the chest drop step: thoracic and shoulder extension with neutral low back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/822e28a5-fe75-4406-e8c6-6151e3860b00/public
+Stretch/Mobility,ST611,Supine Rib Opener with Arms Overhead,"Spine, Back & Ribs","Ribs, lats, chest",Beginner,None,Supine,Static stretch,Common,Lie on the back and reach both arms overhead while breathing into the ribs.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie on the back and reach both arms overhead while breathing into the ribs. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Supine setup | Adult demonstrating Supine Rib Opener with Arms Overhead at the supine setup step: ribs relaxed down and breathing easy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3e0501cc-0649-47f3-d476-2802936aee00/public ;; Overhead rib reach | Adult demonstrating Supine Rib Opener with Arms Overhead at the overhead rib reach step: gentle rib expansion without flaring or lumbar arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/119fe47e-4848-49a5-2667-f3051604c200/public
+Stretch/Mobility,ST612,Side-Lying Rib Breathing over Pillow,"Spine, Back & Ribs","Ribs, side body",Beginner,Pillow,Side-lying,Recovery,Common,Lie sideways over a pillow and breathe into the top-side ribs.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your side with a pillow supporting your ribs or head as needed. 2) Lie sideways over a pillow and breathe into the top-side ribs. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Side-lying setup | Adult demonstrating Side-Lying Rib Breathing over Pillow at the side-lying setup step: pillow supports ribs rather than pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c28a9824-28bd-4775-5381-1ee31826d200/public ;; Rib inhale | Adult demonstrating Side-Lying Rib Breathing over Pillow at the rib inhale step: two outward arrows show three-dimensional rib expansion without spinal arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5fea9e3-abd4-403a-c369-cd628c879300/public
+Stretch/Mobility,ST613,Side-Lying Book Opener with Breath Hold,"Spine, Back & Ribs","Thoracic spine, chest",Beginner,None,Side-lying,Static stretch,Variant,Open the top arm and pause for a slow breath before closing.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your side with a pillow supporting your ribs or head as needed. 2) Open the top arm and pause for a slow breath before closing. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Stack the side-lying setup | An adult lies on the left side with knees stacked and both arms reaching forward with hands together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b30f7eb5-9bf0-4c1a-8fa8-45994f2a4f00/public ;; Sweep the top arm open | The adult lifts the right top arm through a diagonal halfway sweep while the stacked knees and lower arm remain still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dc917b33-bd1c-4251-9c35-06223d4d3700/public ;; Pause open for a breath | The adult pauses in an open book position with the right arm fully opened toward the upper background, chest open, and knees stacked together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/200a24b0-7869-48c1-fabd-404f74f4d000/public"
+Stretch/Mobility,ST614,Supine Lumbar Rotation Feet Wide,"Spine, Back & Ribs","Low back, hips",Beginner,None,Supine,Mobility,Common,Lie with feet wider than hips and let knees rotate side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie with feet wider than hips and let knees rotate side to side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Centered setup | Adult demonstrating Supine Lumbar Rotation Feet Wide at the centered setup step: Both feet flat and wide; both knees point upward; pelvis centered; arms in T; shoulders grounded. Must not show feet hip-width or together, knees dropped, legs straight, side-lying, feet off mat, arms overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/25b98889-61d8-4c46-aeda-b1dff57d5c00/public ;; Knees rotate | Adult demonstrating Supine Lumbar Rotation Feet Wide at the knees rotate step: Both knees rotate together toward image-bottom; feet remain wide and planted; pelvis rotates gently; both shoulders stay grounded. Must not show one knee moving alone, feet lifting or narrowing, shoulders rolling off mat, side-lying, knees forced to floor, legs straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7f6793d-6cad-419d-1673-29a095319a00/public"
+Stretch/Mobility,ST615,Supine Lumbar Rotation Feet Narrow,"Spine, Back & Ribs","Low back, hips",Beginner,None,Supine,Mobility,Common,Lie with feet close together and rock both knees side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie with feet close together and rock both knees side to side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Centered narrow setup | Adult demonstrating Supine Lumbar Rotation Feet Narrow at the centered narrow setup step: narrow lower-body base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/21597ea0-f212-4503-3708-e6c486a35d00/public ;; Knees rock right | Adult demonstrating Supine Lumbar Rotation Feet Narrow at the knees rock right step: gentle rotation without shoulder lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d277a771-4997-4434-9da1-57c1cd670200/public ;; Knees rock left | Adult demonstrating Supine Lumbar Rotation Feet Narrow at the knees rock left step: gentle rotation without shoulder lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e1db0f8b-279c-4d76-7802-e65d35f48b00/public
+Stretch/Mobility,ST616,Supine Windshield Wiper Hold,"Spine, Back & Ribs","Low back, hips",Beginner,None,Supine,Static stretch,Variant,Let both knees fall to one side and hold gently before switching.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Let both knees fall to one side and hold gently before switching. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the supine position | The athlete lies supine with arms open, shoulders grounded, knees bent, and feet flat before the windshield-wiper movement. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/53ff5987-1beb-451f-a7eb-f18a01f34900/public ;; Hold on the first side | Both knees rest together on the first side as the athlete keeps both arms open and shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1deecb8b-1d39-448e-190a-bfea9b439100/public ;; Return through center and switch | The knees return to the centered upright position as a rightward path indicates the switch to the other side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f3ebcbbb-7639-4c09-1668-133426153700/public ;; Hold on the opposite side | Both knees rest together on the opposite side, mirroring the first hold while the shoulders stay on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93e9eea0-bdc5-4c80-5a5f-b0c0388a4f00/public"
+Stretch/Mobility,ST617,Seated 90/90 Spine Twist,"Spine, Back & Ribs","Thoracic spine, hips",Intermediate,None,Seated,Static stretch,Variant,Sit in a 90/90 hip position and rotate the torso over the front leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in a 90/90 hip position and rotate the torso over the front leg. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the 90/90 seat | Man seated barefoot in a true right-front 90/90 hip position with both bent knees and feet visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b2a29a56-3261-4471-5513-f4194c023f00/public ;; Turn toward the front leg | Man beginning a tall seated spine twist toward his right front leg while holding a stable 90/90 seat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9086a983-8d16-4a16-1ebf-875e6de5d000/public ;; Pause and breathe | Man pausing at a gentle seated 90/90 spine-twist endpoint with a tall torso and fixed legs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b51c961f-3f5a-4c46-7f80-627deed02e00/public
+Stretch/Mobility,ST618,Seated Side Bend with Forward Angle,"Spine, Back & Ribs","Side body, low back",Beginner,None,Seated,Static stretch,Variant,Side bend while angling the chest slightly forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Side bend while angling the chest slightly forward. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Sit tall | A man sits upright on a chair with both feet flat and hands lightly supporting beside his hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bda2d147-c8d8-4749-96ef-332f0d84c400/public ;; Begin the diagonal side bend | The seated man reaches his right arm overhead into a supported side bend with a slight forward chest angle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1f90ab0a-2bcf-43a2-20fd-1f2a9a2c0500/public ;; Hold the gentle endpoint | The seated man holds a slightly deeper supported side bend with the same overhead arm and forward chest angle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/54b46ad1-d69c-4062-62c6-c51f3bb36900/public
+Stretch/Mobility,ST619,Seated Side Bend with Back Angle,"Spine, Back & Ribs","Side body, ribs",Beginner,None,Seated,Static stretch,Variant,Side bend while angling the chest slightly upward and back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Side bend while angling the chest slightly upward and back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Sit tall | Man sitting tall on a backless stool with feet flat and pelvis centered. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9ef4dfef-2225-4279-a88e-978e2a109900/public ;; Reach up and over | Seated man reaching his right arm overhead as he begins a gentle side bend to the left. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5945b5b0-e5e6-49c0-52ee-bfa9f9f39700/public ;; Angle the chest slightly up | Seated man holding a gentle left side bend with his chest angled slightly upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b3c3dda8-db5f-4108-9754-5f4d08498100/public
+Stretch/Mobility,ST620,Standing Side Bend with Wall Support,"Spine, Back & Ribs","Side body, lats",Beginner,Wall,Standing,Static stretch,Common,Hold a wall with one hand and bend the ribs away from it.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Hold a wall with one hand and bend the ribs away from it. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",supported-setup | Adult demonstrating Standing Side Bend with Wall Support at the supported-setup step: Right hand lightly on wall at shoulder height; left arm relaxed; feet grounded; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d1942010-3d9a-4ede-488d-018ad7ac4800/public ;; side-bend | Adult demonstrating Standing Side Bend with Wall Support at the side-bend step: Right hand stays lightly on wall; torso bends gently away through ribs; left arm reaches overhead; hips remain level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b4c8718d-ed9a-4618-3718-01a5af31c300/public
+Stretch/Mobility,ST621,Standing Side Bend with Cross-Step,"Spine, Back & Ribs","Side body, lats, hips",Beginner,None,Standing,Static stretch,Common,Cross one foot behind the other and reach overhead into a side bend.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall with feet grounded and knees soft. 2) Cross one foot behind the other and reach overhead into a side bend. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"cross-step-setup | Adult demonstrating Standing Side Bend with Cross-Step at the cross-step-setup step: Subject's right foot crosses behind the left with both feet grounded and knees soft; pelvis faces forward; arms relaxed; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/42e644d9-6eae-4f8d-9a55-c7f700743900/public ;; overhead-side-bend | Adult demonstrating Standing Side Bend with Cross-Step at the overhead-side-bend step: Right foot stays crossed behind left; right arm, on image-left, reaches overhead toward image-right as ribs bend left; left arm hangs; pelvis remains level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a4f4b9cf-39a3-473c-4099-d8a52697de00/public"
+Stretch/Mobility,ST622,Kneeling Side Bend with Hand Behind Head,"Spine, Back & Ribs","Side body, ribs, hips",Beginner,None,Kneeling,Static stretch,Variant,"Kneel tall, place one hand behind the head, and bend to the side.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion with hips stacked and knees comfortable. 2) Kneel tall, place one hand behind the head, and bend to the side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set tall kneeling | An adult kneels tall with the hips stacked over both knees and the torso upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc356982-ab8e-45e6-0a95-eb931b64d800/public ;; Place the right hand behind the head | The adult remains tall kneeling with the right hand lightly behind the head and right elbow open. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9c1ad176-3153-4e5d-9e9d-b76bef48d200/public ;; Bend gently to the left | The adult performs a gentle tall-kneeling side bend to the left with the right hand behind the head. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/24ee2d82-bfa2-4597-7060-8a88910f0f00/public
+Stretch/Mobility,ST623,Half-Kneeling Rib Reach,"Spine, Back & Ribs","Ribs, hip flexors, side body",Beginner,None,Half-kneeling,Static stretch,Common,Reach the arm on the kneeling side overhead and slightly across.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Kneel on a mat or cushion with hips stacked and knees comfortable. 2) Reach the arm on the kneeling side overhead and slightly across. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"stacked-setup | Adult demonstrating Half-Kneeling Rib Reach at the stacked-setup step: Right knee kneels under hip, left foot plants forward, pelvis level, torso upright, arms relaxed, ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/88d76c0a-ff2e-4044-9e8f-e59ca5194500/public ;; rib-reach | Adult demonstrating Half-Kneeling Rib Reach at the rib-reach step: Right knee remains down; right arm on image-left reaches overhead across image-right; ribs bend left; pelvis stays level; left arm rests. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7d76abc-3f5d-45c4-d84a-c5ee5a80dc00/public"
+Stretch/Mobility,ST624,Low Lunge Rib Rotation,"Spine, Back & Ribs","Ribs, upper back, hips",Intermediate,None,Low lunge,Mobility,Common,"From a low lunge, rotate the ribs toward the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported if needed. 2) From a low lunge, rotate the ribs toward the front leg. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,low-lunge-setup | Adult demonstrating Low Lunge Rib Rotation at the low-lunge-setup step: ribs stacked over pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5d15cb01-e4c8-427f-8174-7d72107c4900/public ;; rotate-toward-front-leg | Adult demonstrating Low Lunge Rib Rotation at the rotate-toward-front-leg step: movement comes from ribs while pelvis stays controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/95e3af47-6040-4ff4-0e86-14194c214e00/public
+Stretch/Mobility,ST625,Wall-Assisted Quadratus Lumborum Stretch,"Spine, Back & Ribs","Side low back, lats",Beginner,Wall,Standing,Static stretch,Variant,Hold the wall and shift hips away to stretch the side of the low back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Hold the wall and shift hips away to stretch the side of the low back. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the wall hand | Woman standing beside a wall with her left palm supported at shoulder height and feet parallel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/65c0db80-f07c-412a-e2ce-5462c58e7900/public ;; Shift the hips away | Woman shifting her hips away from the wall while keeping her left hand and both feet fixed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/458fc20f-517d-48c8-b9bb-37a4faea4600/public ;; Breathe into the side low back | Woman holding a gentle wall-assisted side low-back stretch with hips shifted away. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c1d7ec1b-80fa-4c14-5aaa-d2f842874b00/public
+Stretch/Mobility,ST626,Supine Banana Stretch with Crossed Ankles,"Spine, Back & Ribs","Side body, lats, hips",Beginner,None,Supine,Static stretch,Variant,Lie in a banana shape with ankles crossed to emphasize one side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie in a banana shape with ankles crossed to emphasize one side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the crossed-ankle start | Woman lying supine with arms overhead, legs long, and bare ankles crossed on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff8da5d0-2331-490c-854d-ddef91304400/public ;; Arc into the stretch | Woman forming a gentle supine banana curve with crossed ankles and both arms overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1cd05b65-9b91-481b-a0c8-a003c5853600/public ;; Settle and breathe | Woman breathing at a gentle supine banana-stretch endpoint with crossed ankles and grounded hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/73d6c05d-ee82-432b-2bf8-b27614d6cb00/public"
+Stretch/Mobility,ST627,Prone Press-Up with Breath,"Spine, Back & Ribs","Abs, low back mobility",Beginner,None,Prone,Mobility,Common,Press the chest up gently and breathe before lowering.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie face down with hands or forearms placed comfortably beside the chest. 2) Press the chest up gently and breathe before lowering. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,prone-setup | Adult demonstrating Prone Press-Up with Breath at the prone-setup step: low chest and relaxed lower body. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1c784cf6-9517-4576-643d-abe6dfc9c600/public ;; press-up | Adult demonstrating Prone Press-Up with Breath at the press-up step: comfortable low cobra with shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/021fdb6a-8d8f-4df4-a189-cc3a687f4500/public
+Stretch/Mobility,ST628,Sphinx Shoulder Push,"Spine, Back & Ribs","Upper back, shoulders, low back",Beginner,None,Prone,Mobility,Variant,"In sphinx, press forearms down and gently lift the chest.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie face down with hands or forearms placed comfortably beside the chest. 2) In sphinx, press forearms down and gently lift the chest. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the sphinx | A woman lies prone in a forearm-supported sphinx setup with elbows under shoulders and pelvis grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b830fc40-31aa-4f3e-40a1-5db11cee5800/public ;; Press the forearms | The same woman presses her forearms down to lift her upper chest slightly while keeping her pelvis and legs grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/20c9a03c-d92c-4710-ddb4-805368104600/public ;; Hold the gentle lift | The same woman holds a slightly taller forearm-supported sphinx position with her pelvis grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/773a9435-f0fa-4208-c79e-6d4e45079600/public
+Stretch/Mobility,ST629,Cobra Rock,"Spine, Back & Ribs","Abs, spine",Beginner,None,Prone,Dynamic stretch,Variant,Move in and out of a small cobra position with control.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie face down with hands or forearms placed comfortably beside the chest. 2) Move in and out of a small cobra position with control. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the prone start | Woman lying prone barefoot with both palms beside her ribs, elbows bent, and both long legs grounded on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5e37b067-8e30-4ed6-c120-4937cd398800/public ;; Rock into a small lift | Woman beginning a small cobra rock with her chest slightly lifted, elbows deeply bent, and pelvis and legs grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/abf761d8-7fef-4529-a928-f85919b67400/public ;; Pause in small cobra | Woman pausing in a modest low cobra with bent elbows, a long neck, and her pelvis, thighs, and feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/17ca49c4-e32d-4867-c887-fe6ba7421800/public"
+Stretch/Mobility,ST630,Down Dog to Child's Pose Wave,"Spine, Back & Ribs","Spine, shoulders, hips",Beginner,None,Quadruped to yoga pose,Dynamic stretch,Common,Flow from down dog into child’s pose with a slow spine wave.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in child’s pose with knees and hips comfortable and arms reaching forward. 2) Flow from down dog into child’s pose with a slow spine wave. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,child-pose | Adult demonstrating Down Dog to Child's Pose Wave at the child-pose step: Knees comfortably apart; hips reach toward heels; arms extend long with palms planted; forehead near mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a225439e-98ce-4ea5-086b-3da671044a00/public ;; spine-wave | Adult demonstrating Down Dog to Child's Pose Wave at the spine-wave step: Quadruped transition with hands under shoulders and knees under hips; palms press as spine rounds upward and pelvis lifts. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d6f9d85d-e276-4969-7dc8-1dd5f79bf100/public ;; down-dog | Adult demonstrating Down Dog to Child's Pose Wave at the down-dog step: Hands planted; hips lift high and back; arms and spine lengthen; knees stay softly bent; heels reach toward mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/df250395-c1ce-4d72-6f7d-e594482b0200/public
+Stretch/Mobility,ST631,Standing Spine Roll-Down,"Spine, Back & Ribs","Back, hamstrings",Beginner,None,Standing,Mobility,Common,"Roll down from the head through the spine, then stack back up slowly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and knees soft. 2) Roll down from the head through the spine, then stack back up slowly. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,tall-setup | Adult demonstrating Standing Spine Roll-Down at the tall-setup step: easy upright alignment before segmental flexion. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/67e9bf91-5ca5-4c2b-f7f0-d8cfbd7f5f00/public ;; roll-down | Adult demonstrating Standing Spine Roll-Down at the roll-down step: segmental curl rather than a straight-back toe reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fc8ba5d8-0981-4d3a-386a-915fb4f8c200/public
+Stretch/Mobility,ST632,Wall Spine Roll-Down,"Spine, Back & Ribs","Back, posture",Beginner,Wall,Standing,Mobility,Common,Roll the spine down and up while lightly supported by a wall.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand near a wall and use it for light support or alignment. 2) Roll the spine down and up while lightly supported by a wall. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,"1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",wall-setup | Adult demonstrating Wall Spine Roll-Down at the wall-setup step: tall neutral start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5ee4b584-a53c-4c0f-4339-871938b9d800/public ;; roll-down | Adult demonstrating Wall Spine Roll-Down at the roll-down step: controlled partial roll-down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/78bd526b-7e05-4e5d-0003-6fe1daeef900/public
+Stretch/Mobility,ST633,Seated C-Curve with Side Reach,"Spine, Back & Ribs","Low back, ribs",Beginner,None,Seated,Static stretch,Variant,Round the back into a C shape and reach slightly to one side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on the floor or a chair with the pelvis supported. 2) Round the back into a C shape and reach slightly to one side. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.,1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Sit tall with feet planted | Woman seated tall on a mat with bent knees, both bare feet planted, and both arms reaching forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/601a6090-cfc1-403f-42ad-2390bc5e9800/public ;; Round into a C curve | Woman rounding her seated spine into a C curve with arms reaching forward and both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a8d7456a-1227-4f4c-e4f0-d17df9fd3000/public ;; Reach slightly to the right | Woman laterally arcing a seated C curve to her right with hips centered and both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/87ca1a36-f0e8-4506-f673-9fdbb10ae500/public"
+Stretch/Mobility,ST634,Tail Wag with Breath,"Spine, Back & Ribs","Low back, ribs, hips",Beginner,None,Quadruped,Mobility,Common,"On all fours, move hips and ribs side to side like a slow tail wag.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) On all fours, move hips and ribs side to side like a slow tail wag. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"center | Adult demonstrating Tail Wag with Breath at the center step: Hands under shoulders, knees under hips, spine neutral, pelvis centered, gaze down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e49c756e-0e30-4fd3-3874-3080f4c48c00/public ;; wag-right | Adult demonstrating Tail Wag with Breath at the wag-right step: Four supports remain planted; pelvis and lower ribs form a small C-curve toward subject-right; gaze follows hip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c57df130-51dc-40ce-96ff-f72b0a907700/public ;; wag-left | Adult demonstrating Tail Wag with Breath at the wag-left step: Four supports remain planted; pelvis and lower ribs form the opposite small C-curve toward subject-left; gaze follows hip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c2a84759-2562-43f2-5cb7-3f99f7f1c100/public"
+Stretch/Mobility,ST635,Threaded Childs Pose,"Spine, Back & Ribs","Upper back, lats, ribs",Beginner,None,Kneeling,Static stretch,Variant,"From child’s pose, reach one arm under the other and rest into the stretch.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) From child’s pose, reach one arm under the other and rest into the stretch. 3) Move the spine or ribs slowly through the named direction. 4) Pause where you can breathe without strain. 5) Return to center and repeat on the other side if needed.",1) Let the movement come from the ribs and spine instead of forcing the low back. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set tabletop | A woman holds a neutral tabletop position on both hands and knees in an elevated three-quarter view. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/50909d54-5329-41ef-d0a8-b9b548e9c400/public ;; Sit into child pose | The same woman lowers into child pose with both arms reaching long and her hips near her heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0cfcfc86-2c7c-4293-5cf6-e12851e4e100/public ;; Thread the right arm | The woman threads her right arm palm-up beneath her planted left arm while keeping her hips back near her heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c556c34a-638c-4167-fa19-703e922cc100/public ;; Thread the left arm | The woman threads her left arm palm-up beneath her planted right arm while keeping her hips back near her heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b019d1b1-b2f5-4ed7-3c52-d3d88797f300/public
+Stretch/Mobility,ST636,90/90 Hip Switch with Hands Behind,Hips & Glutes,"Hips, glutes",Intermediate,None,Seated,Mobility,Common,Place hands behind you and rotate both knees from side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Place hands behind you and rotate both knees from side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,First 90/90 side | Adult demonstrating 90/90 Hip Switch with Hands Behind at the first 90/90 side step: Supported first-side 90/90. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4fc7c886-d546-430e-bdc5-1192a8b82d00/public ;; Center knee sweep | Adult demonstrating 90/90 Hip Switch with Hands Behind at the center knee sweep step: Controlled switch midpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eb0c3375-6a96-47dd-0b8d-ba2e38d41f00/public ;; Opposite 90/90 side | Adult demonstrating 90/90 Hip Switch with Hands Behind at the opposite 90/90 side step: Second-side 90/90. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/998f1e57-7597-47e5-4035-4372f9a05d00/public
+Stretch/Mobility,ST637,90/90 Hip Switch No Hands,Hips & Glutes,"Hips, glutes, trunk",Advanced,None,Seated,Mobility,Variant,Rotate through 90/90 switches without using the hands for support.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Rotate through 90/90 switches without using the hands for support. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,No-hands left 90/90 | Adult demonstrating 90/90 Hip Switch No Hands at the no-hands left 90/90 step: Unsupported first endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9162737c-dd44-487a-fbcb-e36c650e3200/public ;; No-hands center | Adult demonstrating 90/90 Hip Switch No Hands at the no-hands center step: Unsupported switch midpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/79dd3784-99cf-4021-7273-89df85058100/public ;; No-hands right 90/90 | Adult demonstrating 90/90 Hip Switch No Hands at the no-hands right 90/90 step: Unsupported mirrored endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/42def539-75fb-4ca9-694d-78037276eb00/public
+Stretch/Mobility,ST638,90/90 Front-Leg Lift-Off,Hips & Glutes,Hip external rotators,Intermediate,None,Seated,Mobility,Variant,"In 90/90, lift the front ankle or knee slightly without leaning away.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) In 90/90, lift the front ankle or knee slightly without leaning away. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,90/90 setup | Adult demonstrating 90/90 Front-Leg Lift-Off at the 90/90 setup step: Tall pelvis over a controlled shin-box base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f3e6082f-fbc4-484f-5f27-f42252bb5500/public ;; Front ankle lift-off | Adult demonstrating 90/90 Front-Leg Lift-Off at the front ankle lift-off step: Small active external-rotation lift without leaning away. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ea18352-2d46-4c55-2ff8-7a892d5b6000/public
+Stretch/Mobility,ST639,90/90 Back-Leg Lift-Off,Hips & Glutes,Hip internal rotators,Intermediate,None,Seated,Mobility,Variant,"In 90/90, lift the back ankle or knee slightly to train internal rotation.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) In 90/90, lift the back ankle or knee slightly to train internal rotation. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Supported 90/90 setup | Adult demonstrating 90/90 Back-Leg Lift-Off at the supported 90/90 setup step: Stable starting 90/90. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e25e6759-9b05-4916-79a7-6cf4eac3ad00/public ;; Back ankle lift-off | Adult demonstrating 90/90 Back-Leg Lift-Off at the back ankle lift-off step: Hip internal-rotation lift-off. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a2bebb45-1b53-480e-22f5-2c7f2cfe9400/public
+Stretch/Mobility,ST640,90/90 Internal Rotation Hover,Hips & Glutes,Hip internal rotators,Intermediate,None,Seated,Mobility,Variant,Hover the back foot or knee briefly from a 90/90 position.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Hover the back foot or knee briefly from a 90/90 position. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Right 90/90 setup | Adult demonstrating 90/90 Internal Rotation Hover at the right 90/90 setup step: Stable pre-hover position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e8631fbd-1fd6-4d2f-214d-794b984e0100/public ;; Back-foot hover | Adult demonstrating 90/90 Internal Rotation Hover at the back-foot hover step: Small controlled internal-rotation hover. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dcecc799-d1f6-446a-3881-b1e14638b500/public
+Stretch/Mobility,ST641,Seated Shin Box Forward Fold,Hips & Glutes,"Glutes, hips",Beginner,None,Seated,Static stretch,Common,Sit in shin box and fold the torso forward over the front shin.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in shin box and fold the torso forward over the front shin. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Shin-box setup | Adult demonstrating Seated Shin Box Forward Fold at the shin-box setup step: Tall shin-box posture with square controlled pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d493e64f-01dc-4f22-89e2-6d7d70737100/public ;; Forward fold | Adult demonstrating Seated Shin Box Forward Fold at the forward fold step: Controlled hip fold with relaxed breathing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/31d67695-3de6-4ad7-5f43-03e46b5a1a00/public
+Stretch/Mobility,ST642,Shin Box Hip Flexor Lean,Hips & Glutes,"Hip flexors, quads",Beginner,None,Seated,Static stretch,Variant,"From shin box, lean the hips forward to stretch the back-leg hip flexor.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) From shin box, lean the hips forward to stretch the back-leg hip flexor. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Shin-box setup | Adult demonstrating Shin Box Hip Flexor Lean at the shin-box setup step: Tall shin-box start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dc9d1a47-1ead-4f38-4164-645d9dd76900/public ;; Hip flexor lean | Adult demonstrating Shin Box Hip Flexor Lean at the hip flexor lean step: Gentle back-leg hip-flexor stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/edcbf0f2-3f82-4ee1-6bb8-2fda8d36e500/public
+Stretch/Mobility,ST643,Shin Box Tall Sit Stretch,Hips & Glutes,"Hips, glutes",Beginner,None,Seated,Static stretch,Variant,Sit tall in shin box and breathe while both hips settle.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit tall in shin box and breathe while both hips settle. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the shin box | Man seated barefoot in a supported shin-box position with the front leg viewer-right and back leg viewer-left. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8ee44dc5-92c4-4641-0972-fc954dda2100/public ;; Sit tall | Man sitting tall with the front leg folded viewer-right and back leg folded viewer-left, hands resting lightly on his thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f1e0be14-d134-4d10-c40e-00c69a026a00/public ;; Settle and breathe | Man holding a tall shin-box stretch with grounded hips and a relaxed breathing posture. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3c44f544-1c5b-441b-8800-7772eb9f6f00/public"
+Stretch/Mobility,ST644,Half-Kneeling Hip Flexor with Back Foot Elevated,Hips & Glutes,"Hip flexors, quads",Intermediate,Couch or wall,Half-kneeling,Static stretch,Variant,Elevate the back foot while holding a half-kneeling hip flexor stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Elevate the back foot while holding a half-kneeling hip flexor stretch. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the elevated back foot | A man sets a half-kneeling hip-flexor stretch with his rear foot supported against a wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8ed5889a-c534-40b7-fe54-33b382bd4700/public ;; Stack the pelvis | The same man sits taller in the wall-supported half-kneeling stretch with ribs stacked over pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66b058b1-5542-43a7-529c-ac3d23c74600/public ;; Shift forward gently | The same man holds a gentle forward hip shift in the elevated-foot half-kneeling stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/18f22ed0-743a-4789-0dfd-be0d9c17a400/public
+Stretch/Mobility,ST645,Half-Kneeling Hip Flexor with Rotation,Hips & Glutes,"Hip flexors, trunk",Beginner,None,Half-kneeling,Mobility,Common,"From half-kneeling, tuck the pelvis and rotate gently toward the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) From half-kneeling, tuck the pelvis and rotate gently toward the front leg. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Half-kneeling tuck | Adult demonstrating Half-Kneeling Hip Flexor with Rotation at the half-kneeling tuck step: pelvis gently tucked, ribs over hips, slight forward shift without low-back arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/56e9d393-77d0-480b-2a54-6019a7ce8c00/public ;; Rotate toward front leg | Adult demonstrating Half-Kneeling Hip Flexor with Rotation at the rotate toward front leg step: gentle upper-body rotation with tall spine, no forced range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5ff5966b-5efa-4ead-37c4-92381a710e00/public"
+Stretch/Mobility,ST646,Half-Kneeling Hip Flexor with Side Reach and Tuck,Hips & Glutes,"Hip flexors, side body",Beginner,None,Half-kneeling,Static stretch,Common,"Tuck the pelvis, squeeze the back glute, and reach overhead to the side.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Tuck the pelvis, squeeze the back glute, and reach overhead to the side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Half-kneeling setup | Adult demonstrating Half-Kneeling Hip Flexor with Side Reach and Tuck at the half-kneeling setup step: torso tall, pelvis level. Must not show side swap, reaching arm, deep lunge, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4d75c527-9c3b-498e-1496-43da90634900/public ;; Side reach and tuck | Half-kneeling hip-flexor stretch with pelvis tucked and the arm on the back-knee side reaching overhead into a side bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93cc4762-0762-4bf3-dbee-ecdfaf7a1600/public"
+Stretch/Mobility,ST647,Couch Stretch with Posterior Tilt,Hips & Glutes,"Hip flexors, quads",Intermediate,Couch or wall,Half-kneeling,Static stretch,Common,Set up in couch stretch and gently tuck the pelvis under.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Set up in couch stretch and gently tuck the pelvis under. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Neutral setup | Adult demonstrating Couch Stretch with Posterior Tilt at the neutral setup step: upright torso and neutral pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2fe66a03-2afb-4c1d-a585-17dd83374600/public ;; Posterior tilt | Adult demonstrating Couch Stretch with Posterior Tilt at the posterior tilt step: ribs stacked, low back slightly flatter, no deeper lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93a87a98-76da-44d8-aa08-d9bca2087600/public"
+Stretch/Mobility,ST648,Low Lunge with Quad Reach,Hips & Glutes,"Hip flexors, quads, trunk",Intermediate,None,Low lunge,Static stretch,Variant,"From low lunge, reach back toward the rear foot if comfortable.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) From low lunge, reach back toward the rear foot if comfortable. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the low lunge | Man in a barefoot right-foot-forward low lunge with the left knee supported on a sand mat and both hands on the front thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/12eb650d-997c-4179-65ae-56356108d200/public ;; Bend the rear knee and reach | Man in a right-foot-forward low lunge bending his left rear knee and reaching his left hand toward the lifted left heel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/71f86dea-4c28-4c8f-45b7-11712dba1e00/public ;; Hold the rear foot gently | Man gently holding his left rear foot with his left hand in a stable right-foot-forward low lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/940a8e1a-9b91-4eb9-20a0-ee5f46c76100/public
+Stretch/Mobility,ST649,Low Lunge with Hamstring Shift,Hips & Glutes,"Hip flexors, hamstrings",Beginner,None,Low lunge,Dynamic stretch,Common,Shift from low lunge back into a hamstring stretch and return.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) Shift from low lunge back into a hamstring stretch and return. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Low lunge | Adult demonstrating Low Lunge with Hamstring Shift at the low lunge step: controlled low lunge with long torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/92f7d376-bd5f-4df0-813e-ac4c0f253000/public ;; Hamstring shift | Adult demonstrating Low Lunge with Hamstring Shift at the hamstring shift step: half-split hamstring stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/49df0605-1349-4573-8b1a-9e354b5b7800/public
+Stretch/Mobility,ST650,Runner’s Lunge Elbow Drop,Hips & Glutes,"Hip flexors, adductors",Intermediate,None,Low lunge,Static stretch,Common,"From runner’s lunge, lower one or both elbows toward the floor.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) From runner’s lunge, lower one or both elbows toward the floor. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Runner's-lunge setup | Adult demonstrating Runner’s Lunge Elbow Drop at the runner's-lunge setup step: hips remain low and controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3543c94d-7f50-4a47-0bd5-2984a6a82f00/public ;; Elbow-drop stretch | Adult demonstrating Runner’s Lunge Elbow Drop at the elbow-drop stretch step: hips stay low without forcing range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3b7072b9-0c98-4ffe-d2d7-a3c29dca0300/public
+Stretch/Mobility,ST651,Runner’s Lunge T-Spine Twist,Hips & Glutes,"Hip flexors, upper back",Intermediate,None,Low lunge,Mobility,Common,"From runner’s lunge, rotate the chest toward the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) From runner’s lunge, rotate the chest toward the front leg. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Runner’s lunge | Adult demonstrating Runner’s Lunge T-Spine Twist at the runner’s lunge step: front knee over ankle, long back leg and hips low. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2386af78-64dd-42e1-8e59-bf4337930800/public ;; T-spine twist | Adult demonstrating Runner’s Lunge T-Spine Twist at the t-spine twist step: shoulders stack vertically, hips stay low and head follows raised hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/92bb2246-e6be-4b72-f97a-975712528700/public"
+Stretch/Mobility,ST652,Lizard Stretch with Rock Back,Hips & Glutes,"Hip flexors, adductors, hamstrings",Intermediate,None,Low lunge,Dynamic stretch,Variant,Move from lizard position back toward a hamstring stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) Move from lizard position back toward a hamstring stretch. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the lizard lunge | Man in a right-leg-forward lizard lunge with the foot outside both planted hands and the back knee supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aeb19b88-cf81-430b-a117-f8f7b6ac3500/public ;; Start rocking back | Man midway through a lizard rock-back with hips moving rearward, front toes lifting, and support contacts unchanged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3f543021-b491-4395-eb10-890136322700/public ;; Reach the half split | Man holding a right-leg half split with toes lifted, heel down, long spine, two planted palms, and the back knee supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9924d9f8-4145-4464-62e3-68c5001dfb00/public"
+Stretch/Mobility,ST653,Lizard Stretch with Shoulder Drop,Hips & Glutes,"Hip flexors, adductors, chest",Intermediate,None,Low lunge,Static stretch,Variant,"In lizard, drop one shoulder slightly toward the front knee.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Step into a low lunge with the front foot planted and the back knee supported or hovering comfortably. 2) In lizard, drop one shoulder slightly toward the front knee. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set left-leg lizard | A woman holds a left-leg-forward kneeling lizard lunge with both palms inside the lead foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a958ceba-dd99-483b-9294-2e1a5fe12900/public ;; Drop toward the left knee | The woman lowers her left shoulder toward the inside of her left front knee while her right arm supports the lizard lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/22057eda-6b77-46b4-9986-54ca19ca1400/public ;; Switch to right-leg lizard | The same woman holds a mirrored right-leg-forward lizard lunge with both palms inside the lead foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e18193c4-304d-459b-20ba-5d6dafe31200/public ;; Drop toward the right knee | The woman lowers her right forearm and shoulder inside her right front knee while her left arm supports the mirrored lizard lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d25c2c18-9502-41b6-c354-911c3133ff00/public
+Stretch/Mobility,ST654,Pigeon Pose with Side Bend,Hips & Glutes,"Glutes, outer hip, side body",Intermediate,None,Floor,Static stretch,Variant,"In pigeon, reach one arm overhead and side bend away from the front leg.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set the front shin on the floor for pigeon pose and support the hip with a pillow if needed. 2) In pigeon, reach one arm overhead and side bend away from the front leg. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set pigeon pose | Woman sitting upright in pigeon pose with a folded front leg and long back leg on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ccb99bd3-85f7-447e-2ae6-9b77d375fa00/public ;; Reach overhead | Woman reaching the front-leg-side arm straight overhead from an upright pigeon pose. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fde8b1e9-ce61-4737-4869-d19765e06100/public ;; Side bend away | Woman side-bending away from the front leg in pigeon pose while keeping the opposite hand and hips grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5c31eee1-ceaf-44c8-4c88-47c8d91bfc00/public
+Stretch/Mobility,ST655,Pigeon Pose with Shin Angle Adjust,Hips & Glutes,"Glutes, outer hip",Intermediate,None,Floor,Static stretch,Variant,Adjust the front shin angle until the stretch is comfortable and specific.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set the front shin on the floor for pigeon pose and support the hip with a pillow if needed. 2) Adjust the front shin angle until the stretch is comfortable and specific. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set a comfortable pigeon | A woman sits upright in a right-leg-forward pigeon pose with a comfortable diagonal shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/46b6b03f-a624-4fee-f1fb-5299adcec300/public ;; Adjust the shin angle | The same woman adjusts her front shin to a more open but still diagonal pigeon position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/20221615-f1d0-49a6-7b8f-e5ce7dab4c00/public ;; Settle into the angle | The same woman holds a supported pigeon endpoint with square hips and a long spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/318b510b-537c-4035-de85-7abe9a03f100/public
+Stretch/Mobility,ST656,Reclined Figure-Four with Foot on Wall,Hips & Glutes,"Glutes, piriformis",Beginner,Wall,Supine,Static stretch,Common,Place one foot on a wall and cross the other ankle over the knee.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place one foot on a wall and cross the other ankle over the knee. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Wall-foot setup | Adult demonstrating Reclined Figure-Four with Foot on Wall at the wall-foot setup step: LEFT sole flat on wall; LEFT knee bent and aligned; RIGHT foot on mat; pelvis and shoulders grounded; no ankle crossing yet. Must not show both feet on wall, leg straight, hips lifted, sitting, ankle already crossed, foot on ceiling, missing wall contact. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4d3ae7b7-23b4-4b70-6237-97a4d4468000/public ;; Figure-four | Adult demonstrating Reclined Figure-Four with Foot on Wall at the figure-four step: LEFT foot remains flat on wall; RIGHT ankle rests above LEFT knee on thigh, not on kneecap; RIGHT foot flexed; RIGHT knee opens; sacrum and shoulders grounded. Must not show ankle on kneecap, crossed thighs, both feet on wall, hands forcing knee, hips lifted, foot pointed, missing wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0e94b948-eac7-446c-8370-c841ee0b9900/public"
+Stretch/Mobility,ST657,Figure-Four Rocking Stretch,Hips & Glutes,"Glutes, outer hip",Beginner,None,Supine,Dynamic stretch,Common,Hold a reclined figure-four and gently rock side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Hold a reclined figure-four and gently rock side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,figure-four-setup | Adult demonstrating Figure-Four Rocking Stretch at the figure-four-setup step: Supine; right ankle rests across left thigh above knee; left foot stays planted; pelvis level and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/733266a1-95de-461f-91f0-e932bf196300/public ;; gentle-rock | Adult demonstrating Figure-Four Rocking Stretch at the gentle-rock step: Maintain the right-ankle-over-left-thigh figure-four while pelvis and bent legs make a small shift to the subject's right; shoulders remain broad on mat and left foot grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c099bc8f-d4ad-4d6e-6cd6-2353a3191000/public
+Stretch/Mobility,ST658,Seated Figure-Four Hip Hinge,Hips & Glutes,"Glutes, outer hip",Beginner,Chair,Seated,Static stretch,Common,Cross ankle over knee and hinge forward from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Cross ankle over knee and hinge forward from the hips. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",upright-setup | Adult demonstrating Seated Figure-Four Hip Hinge at the upright-setup step: Seated tall near the chair front; subject's right ankle crosses over subject's left thigh just above the knee; left foot fully planted under left knee; right knee opens outward; pelvis level; hands rest gently on shin and ankle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe1debe7-74f2-4940-117b-b2bfee6efb00/public ;; hip-hinge | Adult demonstrating Seated Figure-Four Hip Hinge at the hip-hinge step: Right ankle remains over left thigh; left foot planted; right knee open; pelvis folds forward from hip creases with long neutral spine; hands rest lightly without pushing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/274f56d7-6f58-4794-1b35-60366a1d1500/public
+Stretch/Mobility,ST659,Standing Figure-Four on Table,Hips & Glutes,"Glutes, outer hip",Beginner,Table,Standing,Static stretch,Variant,Place the shin on a table or counter and hinge forward gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Use a stable table or desk and place the hand, forearm, or leg on it with light pressure. 2) Place the shin on a table or counter and hinge forward gently. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the supported figure-four | Woman standing barefoot behind a table with her bent left shin fully supported sideways on the tabletop and her right foot steady on the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/344da26d-98b8-4d75-678e-51e7f9602c00/public ;; Begin the hip hinge | Woman beginning a long-spine forward hinge over her supported left-shin figure-four while standing on her right foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/545f01eb-896b-4dd1-b256-0596da485800/public ;; Pause in the forward hinge | Woman pausing in a comfortable forward hinge over a table-supported left figure-four with a long spine and steady right foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5a0c741d-230b-4514-aa90-558499f03b00/public
+Stretch/Mobility,ST660,Wall Figure-Four Stretch,Hips & Glutes,"Glutes, outer hip",Beginner,Wall,Supine,Static stretch,Common,Use the wall to support the bottom foot during a reclined figure-four.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Use the wall to support the bottom foot during a reclined figure-four. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","wall-setup | Adult demonstrating Wall Figure-Four Stretch at the wall-setup step: Supine with both feet flat on the wall, hips and knees near 90 degrees, pelvis neutral, arms relaxed; no ankle crossed yet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d64601d6-0050-42c4-a03a-24ffbbad2c00/public ;; figure-four | Adult demonstrating Wall Figure-Four Stretch at the figure-four step: Left foot stays flat on wall; right ankle crosses over left thigh above knee; right knee opens outward; exactly two legs and feet; pelvis level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b39e9b24-1d77-4a15-4135-5b2804970700/public"
+Stretch/Mobility,ST661,Supine Cross-Body Glute Pull,Hips & Glutes,"Glutes, outer hip",Beginner,None,Supine,Static stretch,Common,Pull one knee gently across the body toward the opposite shoulder.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Pull one knee gently across the body toward the opposite shoulder. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,knee-lift-setup | Adult demonstrating Supine Cross-Body Glute Pull at the knee-lift-setup step: head supported and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c0ce8f7e-a285-42cd-99d5-5b30e211c300/public ;; cross-body-pull | Adult demonstrating Supine Cross-Body Glute Pull at the cross-body-pull step: gentle diagonal pull without a full spinal twist. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2215eafa-2a10-4394-ad3f-21acaec6c000/public
+Stretch/Mobility,ST662,Seated Cross-Leg Forward Fold,Hips & Glutes,"Glutes, low back",Beginner,None,Seated,Static stretch,Common,Sit cross-legged and fold forward with a long spine.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit cross-legged and fold forward with a long spine. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,cross-leg-setup | Adult demonstrating Seated Cross-Leg Forward Fold at the cross-leg-setup step: spine tall and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d4ce7749-7b1a-4cdb-c5c9-5f1634819500/public ;; forward-fold | Adult demonstrating Seated Cross-Leg Forward Fold at the forward-fold step: long spine and relaxed neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fb877891-a4d8-4b47-01ec-40bba4f3d900/public
+Stretch/Mobility,ST663,Half Lotus Prep Stretch,Hips & Glutes,"Glutes, hips",Intermediate,None,Seated,Static stretch,Variant,Place one foot high on the opposite thigh only as far as comfortable.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Place one foot high on the opposite thigh only as far as comfortable. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set a comfortable seat | Woman sitting tall in a loose cross-legged position with both bare feet visible before half lotus. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/44eebfc1-4793-458e-c1c5-eafbe39a4900/public ;; Guide the right foot up | Woman supporting her right foot with both hands midway toward the opposite thigh while sitting tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/41b7fc75-60c4-4718-ccfe-712778bfe300/public ;; Rest the foot on the thigh | Woman holding a half-lotus endpoint with the same moving knee open at viewer-left and its foot on the opposite thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dda41d13-4162-41fc-220e-763bf2bc1b00/public
+Stretch/Mobility,ST664,Frog Stretch with Hip Shift,Hips & Glutes,"Adductors, hips",Intermediate,None,Quadruped,Static stretch,Common,Set up in frog stretch and shift hips gently left and right.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Set up in frog stretch and shift hips gently left and right. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"centered-frog | Adult demonstrating Frog Stretch with Hip Shift at the centered-frog step: Wide-knee frog base; hands/forearms planted; hips centered; spine neutral; lower legs out. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/36607789-cbba-4c16-f28d-5a82ddb3df00/public ;; shift-right | Adult demonstrating Frog Stretch with Hip Shift at the shift-right step: Same frog base; pelvis shifts subject-right/image-left; knees, shins, feet, hands stay planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc5c1dbd-764b-4406-fc38-aa6c853c4300/public ;; shift-left | Adult demonstrating Frog Stretch with Hip Shift at the shift-left step: Same frog base; pelvis shifts subject-left/image-right; supports stay planted; camera remains rear-right. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/430c28cd-9131-41f0-6153-a54b61ad6300/public"
+Stretch/Mobility,ST665,Frog Stretch with Feet Against Wall,Hips & Glutes,"Adductors, hips",Intermediate,Wall,Floor,Static stretch,Variant,Place the feet against a wall in frog to help keep the ankles supported.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the feet against a wall in frog to help keep the ankles supported. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Set wide knees at the wall | A woman sets a high wide-knee frog position with both separate bare feet pressing a wall behind her. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dd5e2060-0b27-4804-183d-7a1cee60de00/public ;; Shift the hips back | The woman shifts her hips backward in a mid-range frog stretch while both feet remain supported on the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ac5907a3-306e-4b62-f674-623bc2036600/public ;; Settle into the hold | The woman holds a deeper supported frog stretch with both ankles and feet separated against the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86e3916e-e03f-4400-511d-5fb32831ef00/public
+Stretch/Mobility,ST666,Adductor Rock Back with Toes Out,Hips & Glutes,"Adductors, hips",Beginner,None,Quadruped,Mobility,Common,Extend one leg to the side with toes turned out and rock hips back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Extend one leg to the side with toes turned out and rock hips back. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,side-leg-setup | Adult demonstrating Adductor Rock Back with Toes Out at the side-leg-setup step: side leg long before the rock back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cfed83c8-82d0-4e87-4fa5-0a68c698fb00/public ;; rock-back | Adult demonstrating Adductor Rock Back with Toes Out at the rock-back step: clear backward hip shift without collapsing the spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f617c801-8777-42e5-255f-f6a71ddf5800/public
+Stretch/Mobility,ST667,Adductor Rock Back with Heel Down,Hips & Glutes,"Adductors, hamstrings",Beginner,None,Quadruped,Mobility,Variant,Extend one leg to the side and keep the heel grounded as you rock back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders and knees under hips. 2) Extend one leg to the side and keep the heel grounded as you rock back. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Start on all fours | Man in a neutral hands-and-knees position on a sand exercise mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5b3bee89-2fbe-4d56-2465-c3dea6ad1100/public ;; Extend the side leg | Man on both hands and one knee with the other leg extended straight to the side, heel down and toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/79c1caed-466b-40da-5052-07eab361a400/public ;; Rock the hips back | Man in a deep adductor rock-back with hips behind the support knee, arms reaching forward, and the straight side-leg heel grounded with toes up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9c73dd09-fbb5-4201-9f8d-2e908aca1a00/public"
+Stretch/Mobility,ST668,Half-Kneeling Adductor with Reach,Hips & Glutes,"Adductors, side body",Beginner,None,Half-kneeling,Static stretch,Variant,Place one leg out to the side and reach overhead as hips shift back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Place one leg out to the side and reach overhead as hips shift back. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Extend the right leg | A man kneels on his left knee with his right leg extended straight to the side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4d4b88f6-bbad-4b88-5b53-bab22e10f300/public ;; Shift the hips back | The same man shifts his hips back in a half-kneeling adductor rock while keeping the side leg long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c37deee4-151a-412c-4086-e19ebbb01600/public ;; Add the overhead reach | The same man reaches his left arm overhead toward his extended right leg while holding the adductor stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f078951c-9f3b-471d-0a53-f0d85a7d8000/public
+Stretch/Mobility,ST669,Side-Lying Hip Flexor Stretch,Hips & Glutes,"Hip flexors, quads",Beginner,None,Side-lying,Static stretch,Common,Lie on your side and draw the top thigh slightly behind the body.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Lie on your side and draw the top thigh slightly behind the body. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,side-lying-setup | Adult demonstrating Side-Lying Hip Flexor Stretch at the side-lying-setup step: neutral pelvis before drawing thigh back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c9c4e520-0cd0-42c9-199f-c051310a9e00/public ;; thigh-drawn-back | Adult demonstrating Side-Lying Hip Flexor Stretch at the thigh-drawn-back step: gentle front-of-hip stretch without lumbar arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66a30843-f8e2-467d-ec44-e36ca8658a00/public
+Stretch/Mobility,ST670,Standing Hip Flexor Wall Stretch,Hips & Glutes,"Hip flexors, quads",Beginner,Wall,Standing,Static stretch,Common,Stand in a split stance near a wall and tuck the pelvis to stretch the back hip.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Stand in a split stance near a wall and tuck the pelvis to stretch the back hip. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","split-stance | Adult demonstrating Standing Hip Flexor Wall Stretch at the split-stance step: Left foot forward, right foot back; left palm supports on wall; torso upright; back knee soft. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7f69aa6-983c-41cf-aee7-fe75079a6b00/public ;; pelvic-tuck | Adult demonstrating Standing Hip Flexor Wall Stretch at the pelvic-tuck step: Same split stance and wall support; front knee bends; pelvis shifts slightly forward with tailbone tucked; torso vertical. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/252ac6f9-fd72-4d88-4b2a-977887a45b00/public"
+Stretch/Mobility,ST671,Standing Adductor Wall Rock,Hips & Glutes,"Adductors, hips",Beginner,Wall,Standing,Mobility,Variant,Place one foot wide and rock toward a wall-supported side lunge.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place one foot wide and rock toward a wall-supported side lunge. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Set the wide stance | Man standing barefoot in a wide stance with his wall-side palm lightly supported, opposite hand on his hip, and both feet planted with slight natural turnout. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b5e0ef86-c238-4583-fb7f-733a42d7f300/public ;; Rock toward the bent-side foot | Man beginning a viewer-right wall-supported side rock with his bent-side knee flexed, wall-side leg long, and both slightly turned-out bare feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/55f54450-001d-4d41-6f9f-94bb0fb20c00/public ;; Pause in the side lunge | Man pausing in a moderate viewer-right side lunge beside a wall with his bent-side knee aligned, wall-side leg long, and both slightly turned-out feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d46d2c01-d089-4b12-f0f3-2bf8c0484500/public"
+Stretch/Mobility,ST672,Deep Squat Ankle-Hip Pry,Hips & Glutes,"Hips, adductors, ankles",Intermediate,None,Deep squat,Mobility,Common,Hold a deep squat and use elbows to gently guide the knees outward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable deep squat or supported squat with feet grounded. 2) Hold a deep squat and use elbows to gently guide the knees outward. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,deep-squat | Adult demonstrating Deep Squat Ankle-Hip Pry at the deep-squat step: stable balanced base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b76ce6d8-cba7-41be-c667-a8a2f3691800/public ;; gentle-pry | Adult demonstrating Deep Squat Ankle-Hip Pry at the gentle-pry step: mild outward pressure aligned with toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a1053e70-fd91-45ad-9f74-04bc85362300/public
+Stretch/Mobility,ST673,Supported Squat Hip Shift,Hips & Glutes,"Hips, ankles, adductors",Beginner,Chair or counter,Squat,Mobility,Common,Hold support in a squat and shift hips side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable deep squat or supported squat with feet grounded. 2) Hold support in a squat and shift hips side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",centered-squat | Adult demonstrating Supported Squat Hip Shift at the centered-squat step: Both hands hold the counter; feet wide with toes turned slightly out; heels grounded; hips centered in a comfortable squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a2a0fb54-9264-431b-96b5-58da03c0b800/public ;; shift-right | Adult demonstrating Supported Squat Hip Shift at the shift-right step: Hands and both feet stay planted; pelvis shifts over the right hip; right knee bends more while the left leg lengthens slightly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/293faf1e-7674-4450-ecea-c8a89f738100/public ;; shift-left | Adult demonstrating Supported Squat Hip Shift at the shift-left step: Hands and both feet stay planted; pelvis shifts over the left hip; left knee bends more while the right leg lengthens slightly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f508ea89-7081-40d4-a5b0-ef05feb19200/public
+Stretch/Mobility,ST674,Cossack Hold with Heel Down,Hips & Glutes,"Adductors, hips, ankles",Intermediate,None,Standing side lunge,Static stretch,Variant,Hold a side squat while keeping the straight-leg heel down.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Hold a side squat while keeping the straight-leg heel down. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set a wide stance | Man standing barefoot in a wide stance with both heels down and chest tall before a Cossack hold. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/59b1b331-f5a3-43e0-d855-01211607aa00/public ;; Shift into the right side | Man shifting into a viewer-left side squat while the viewer-right leg lengthens and its heel stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ecfeb275-b3c4-4d4f-6bfc-967f755ffa00/public ;; Hold the Cossack | Man holding a deep viewer-left Cossack with the viewer-right leg straight and its heel pressed into the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8af37764-3d8c-4146-1c0f-2844328a2700/public
+Stretch/Mobility,ST675,Cossack Hold with Toe Up,Hips & Glutes,"Adductors, hamstrings, hips",Intermediate,None,Standing side lunge,Static stretch,Variant,Hold a side squat with the straight-leg toes pointing upward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side with hips and shoulders stacked or supported by a pillow. 2) Hold a side squat with the straight-leg toes pointing upward. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set a wide stance | A woman stands upright in a wide symmetrical stance with both bare feet flat and her chest tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/151671fc-a201-409d-6cf6-67ac9c579700/public ;; Sit to the right | The woman holds a right-side Cossack squat with her straight left heel grounded and left toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ed979290-a4f7-47b5-51e6-970ef7073700/public ;; Return through center | The woman returns upright to the center of a wide stance with both feet flat and her arms lightly forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f9e98d2-b248-4afb-fc5d-e250b1b3b200/public ;; Sit to the left | The woman holds a left-side Cossack squat with her straight right heel grounded and right toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7f133a6-26bc-42d3-cd77-cc150f07da00/public
+Stretch/Mobility,ST676,Seated Butterfly with Forward Hinge,Hips & Glutes,"Adductors, hips",Beginner,None,Seated,Static stretch,Common,Sit in butterfly and hinge forward from the hips.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in butterfly and hinge forward from the hips. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,upright-butterfly | Adult demonstrating Seated Butterfly with Forward Hinge at the upright-butterfly step: tall relaxed butterfly start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/44685d63-bb51-4937-1fb4-39c38094a400/public ;; forward-hinge | Adult demonstrating Seated Butterfly with Forward Hinge at the forward-hinge step: forward reach without spinal rounding. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7bc7789c-f7ba-4e75-4b71-9abd44a44600/public
+Stretch/Mobility,ST677,Butterfly with Wall Support,Hips & Glutes,"Adductors, hips, posture",Beginner,Wall,Seated,Static stretch,Common,Sit with the back against a wall in butterfly to stay upright.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Sit with the back against a wall in butterfly to stay upright. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.","1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",wall-setup | Adult demonstrating Butterfly with Wall Support at the wall-setup step: upright supported butterfly base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/31b41afa-efdf-4638-bbdb-5b6737632c00/public ;; supported-hold | Adult demonstrating Butterfly with Wall Support at the supported-hold step: relaxed breathing hold with no forced range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fc79bfa8-3f51-4605-8a7d-e567bab66900/public
+Stretch/Mobility,ST678,Reclined Bound Angle,Hips & Glutes,"Adductors, hips, chest",Beginner,Pillows optional,Supine,Static stretch,Common,Lie on your back with soles of feet together and knees supported if needed.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Lie on your back with soles of feet together and knees supported if needed. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Lie back with knees bent | Woman lying on her back with knees bent and bare feet flat on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dfabe2a0-c09f-41bd-ff0a-658c5f719c00/public ;; Bring the soles together | Woman lying supine with knees open symmetrically and the soles of her feet together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/277e27d0-8da8-4695-8d75-7a0fb25a8500/public ;; Relax and breathe | Woman breathing calmly in reclined bound angle with one hand on her chest and the other on her abdomen. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aaa859e5-790d-4632-6ae3-f9c702b90f00/public
+Stretch/Mobility,ST679,Happy Baby Rock,Hips & Glutes,"Hips, adductors, low back",Beginner,None,Supine,Dynamic stretch,Common,Hold happy baby and gently rock side to side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with knees bent or legs positioned comfortably. 2) Hold happy baby and gently rock side to side. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Draw the knees in | A woman lies supine with her head supported and both knees drawing toward her ribs as her hands reach toward matching feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd97a75b-3801-4e92-363d-b5eb17860700/public ;; Hold happy baby | The same woman holds the outside edges of her matching feet in a centered happy-baby position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da982861-7a93-4532-7ebe-8164d88dd400/public ;; Rock to subject-left | The same woman shifts her happy-baby hold toward her left while her head and shoulders stay grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66c114f5-f152-4340-d488-b68f8c972400/public ;; Rock to subject-right | The same woman shifts her happy-baby hold toward her right while her head and shoulders stay grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a0e871a3-30e2-48b4-f771-fb522c71ee00/public
+Stretch/Mobility,ST680,Kneeling Hip Internal Rotation Stretch,Hips & Glutes,Hip internal rotators,Intermediate,None,Kneeling,Mobility,Variant,Kneel with one foot out to the side and rotate the hip gently inward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Kneel with one foot out to the side and rotate the hip gently inward. 3) Shift your hips slowly until you feel a gentle stretch in the front, side, or back of the hip. 4) Keep the breath slow and avoid forcing the end range. 5) Ease out carefully and repeat on the other side.",1) Keep the pelvis controlled and adjust the angle until the stretch is specific and comfortable. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the offset half-kneeling stance | Woman upright in half-kneeling with the viewer-right working foot slightly offset and planted, knee over ankle, and rear knee grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d188767f-5c57-44a4-04c7-a149140fb600/public ;; Let the front knee move inward | Woman in upright half-kneeling moving her viewer-right working knee gently inward around a planted foot while the rear knee stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/44cdeb7f-2fbf-42fb-d77e-c22b32fdf800/public ;; Pause at a gentle inward angle | Woman pausing in gentle half-kneeling hip internal rotation with her viewer-right knee angled inward and working foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dfc197ac-d34b-4ace-228c-0c835565ab00/public"
+Stretch/Mobility,ST681,Supine Hamstring Stretch with Knee Bend,Legs & Feet,Hamstrings,Beginner,Strap or towel,Supine,Static stretch,Common,Hold the thigh or strap and gently bend and straighten the knee.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Hold the thigh or strap and gently bend and straighten the knee. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Bend the right knee | Woman lying supine with her viewer-left right knee bent and lifted in a towel while the other foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f5d567c8-5213-48d1-db89-eb7323a29000/public ;; Straighten the right knee | Woman slowly straightening her towel-supported viewer-left right knee with heel reaching upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc544a8f-3751-4579-3ee0-40fb281c6800/public ;; Bend the left knee | Woman lying supine after switching to a bent viewer-right left knee in a towel with the other foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/732656cb-8ef8-40f0-25e4-f4a1a0a27300/public ;; Straighten the left knee | Woman slowly straightening her towel-supported viewer-right left knee with heel reaching upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9a3ffc00-1d1c-4cae-2c80-f8c8bc257500/public
+Stretch/Mobility,ST682,Supine Hamstring Stretch with Ankle Pump,Legs & Feet,"Hamstrings, calves",Beginner,Strap or towel,Supine,Mobility,Common,Hold the leg up and slowly point and flex the ankle.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Hold the leg up and slowly point and flex the ankle. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,"Raise and support the right leg | A woman lies supine with her right leg raised and supported by a strap around the forefoot while her left leg stays long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/617e9923-e0a3-47bb-dbb6-1be62b479a00/public ;; Point the toes | The woman keeps her strap-supported right leg still while pointing the raised foot and toes away from her shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86288788-221b-4fe9-defd-7fed0845c900/public ;; Flex the ankle | The woman flexes her strap-supported raised right ankle, drawing the toes toward the shin while the heel reaches up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ec14059e-5eca-46cc-5500-34e0cbd12600/public"
+Stretch/Mobility,ST683,Supine Hamstring Strap Floss,Legs & Feet,"Hamstrings, calves",Beginner,Strap or towel,Supine,Dynamic stretch,Common,Use a strap to guide the leg up and down through a gentle hamstring range.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Use a strap to guide the leg up and down through a gentle hamstring range. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Loop the strap | Man lying supine with a yoga strap around the forefoot of a bent raised leg and the opposite foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6298d822-367a-4661-abca-ed5baa96d700/public ;; Straighten the leg up | Man holding a strap around the foot of one straight raised leg while lying supine with the other knee bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ac19cad6-b26a-447c-8075-423f7d5f8000/public ;; Lower with control | Man lowering one straight strapped leg to a low diagonal while keeping the opposite foot and pelvis grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a1525ceb-ece4-4485-f1ac-1170d29b2000/public ;; Lift and repeat | Man returning the same straight strapped leg upward to repeat a controlled supine hamstring floss. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff756bd9-9ba5-425f-1537-cbb56c0cd000/public
+Stretch/Mobility,ST684,Standing Hamstring Stretch on Step,Legs & Feet,"Hamstrings, calves",Beginner,Low step,Standing,Static stretch,Common,Place one heel on a step and hinge forward with a long spine.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Place one heel on a step and hinge forward with a long spine. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Stand behind the step | A man stands tall behind a low charcoal exercise step with both feet on the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e62cf00b-b7ed-41b0-3003-39b833268f00/public ;; Place the right heel | The same man places his right heel on the step while keeping his left foot flat on the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6d751a83-a2a0-4cfc-63d7-e0df6285a400/public ;; Hinge with a long spine | The same man hinges forward with a long spine over his right heel on the step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/61f7ede0-e102-43f2-1343-7c7f91e24600/public
+Stretch/Mobility,ST685,Standing Hamstring Stretch with Toe Turn In,Legs & Feet,"Outer hamstrings, calf",Beginner,None,Standing,Static stretch,Variant,Set one heel forward and turn the toes slightly inward before hinging.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Set one heel forward and turn the toes slightly inward before hinging. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the heel-forward stance | Man standing in a short staggered stance with his viewer-right working heel forward and forefoot lifted while the support foot stays flat behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a638a30a-cc4a-4d02-dc4a-9fac9fe9d600/public ;; Turn the working toes slightly inward | Man standing upright with his viewer-right working heel anchored and forefoot visibly rotated viewer-left toward the midline. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aadd8640-307a-485a-7baf-243ddfcfcd00/public ;; Begin the hip hinge | Man beginning a long-spine hip hinge with his viewer-right working heel anchored and toe cluster visibly rotated toward viewer-left. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/62d1b9b2-b704-4b66-2452-272a3d7c0600/public ;; Pause in the outer-hamstring stretch | Man pausing in a comfortable long-spine hamstring hinge with his viewer-right heel anchored and toe cluster visibly rotated toward viewer-left. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1407298c-7b01-4c27-58d9-3b907125ba00/public
+Stretch/Mobility,ST686,Standing Hamstring Stretch with Toe Turn Out,Legs & Feet,"Inner hamstrings, adductors",Beginner,None,Standing,Static stretch,Variant,Set one heel forward and turn the toes slightly outward before hinging.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Set one heel forward and turn the toes slightly outward before hinging. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the right heel forward | Man standing tall with his viewer-left right heel forward and toes lifted before turning them out. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/32e46ff2-7850-45ed-a0e2-7a9b12302800/public ;; Turn the right toes out | Man standing tall as his lifted viewer-left right toes turn slightly outward around a planted heel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe66af9e-19a4-4f49-c316-5e4a962ef600/public ;; Hinge over the right leg | Man hinging toward the camera over his forward viewer-left right leg while the toes stay turned out. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/76786f84-ffc6-48d3-dafc-67a165367200/public ;; Switch and hinge left | Man hinging toward the camera over his forward viewer-right left leg with its heel down and toes turned outward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a42e52af-47bd-4601-729b-e21696756300/public
+Stretch/Mobility,ST687,Seated Hamstring Stretch with Strap,Legs & Feet,"Hamstrings, calves",Beginner,Strap or towel,Seated,Static stretch,Common,Sit tall with a strap around the foot and hinge forward gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Sit tall with a strap around the foot and hinge forward gently. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Sit tall with the strap | A woman sits tall with one leg extended and a strap looped around that foot while the other leg folds outward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da6dab3e-32a5-4dbf-cd24-7219e40d4500/public ;; Hinge from the hips | The woman hinges forward from her hips with a long spine while her strap-supported right leg stays straight on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8ebcb35d-8083-4b22-56c5-b2a291e3ea00/public ;; Hold the gentle stretch | The woman holds a deeper seated hamstring hinge with her spine long and her extended heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c45f9945-de88-4937-c528-842a74988600/public
+Stretch/Mobility,ST688,Seated Hamstring Stretch with Tall Spine,Legs & Feet,Hamstrings,Beginner,None,Seated,Static stretch,Common,Keep the spine tall and hinge forward only as far as you can maintain posture.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Keep the spine tall and hinge forward only as far as you can maintain posture. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the legs | Woman sitting tall with one leg extended and the other knee bent, foot resting against the inner thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1dfc3b88-392b-429e-a719-3fc94e8e3a00/public ;; Flex the long foot | Woman seated upright with one straight leg and its toes actively flexed upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b84f541d-a95b-46ad-53ff-8edc6f9d8500/public ;; Hinge from the hips | Woman hinging forward with a long spine over one straight flexed-foot leg, hands resting on the shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3d1b14a7-72ed-4aa5-6212-4a45e2926900/public ;; Breathe in the stretch | Woman breathing in a controlled seated hamstring stretch with an open chest and long neutral spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/249f4f65-0493-4775-6bf0-892c11e4ef00/public"
+Stretch/Mobility,ST689,Kneeling Hamstring Stretch with Toe Lift,Legs & Feet,"Hamstrings, calves",Beginner,None,Half-kneeling,Static stretch,Common,Straighten the front leg and lift the toes while hinging back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Straighten the front leg and lift the toes while hinging back. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the half-kneeling stance | A woman holds an upright right-leg-forward half-kneeling stance on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/72792c68-92ab-4115-9c65-d45be5bc2b00/public ;; Straighten and lift the toes | The same woman straightens her right front leg with the heel planted and toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5fcc881c-db23-4316-2559-5342ba21db00/public ;; Hinge back gently | The same woman hinges forward with a long spine over her straight right leg while keeping the heel down and toes up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7bd69059-6add-41c5-51fb-e570b62e8000/public
+Stretch/Mobility,ST690,Half Split with Foot Point-Flex,Legs & Feet,"Hamstrings, calves, ankle",Beginner,None,Half-kneeling,Mobility,Common,Hold a half split and alternate pointing and flexing the front foot.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Hold a half split and alternate pointing and flexing the front foot. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the half-split base | Woman in a supported half split with hips back, long viewer-right working leg, relaxed foot on the floor, and rear knee/shin grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eea5d564-77e5-47d9-4f68-3ee1e1386c00/public ;; Point the working foot | Woman holding a stable half split while pointing her viewer-right working foot away and down with the leg long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a64d4b2c-2092-4f60-8102-fe244ad6d800/public ;; Flex the working foot | Woman holding a stable half split with her viewer-right heel grounded and toes flexed strongly toward the shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/629867e7-150e-448b-a558-af9199094900/public ;; Alternate in a controlled range | Woman holding a stable half split with her viewer-right foot at ankle midrange and a two-headed arrow showing point-and-flex. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e98ec599-8c78-4dc9-abd5-a379f0291000/public"
+Stretch/Mobility,ST691,Dynamic Half Split Rock,Legs & Feet,"Hamstrings, hip flexors",Beginner,None,Half-kneeling,Dynamic stretch,Common,Rock from a low lunge back into a half split and forward again.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Rock from a low lunge back into a half split and forward again. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set a right low lunge | Woman in a right low lunge with viewer-left front foot flat, viewer-right rear knee down, and both hands on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2eab08f0-9b84-4dcc-a598-66d0dafb0f00/public ;; Rock back to half split | Woman rocking back into a right half split with viewer-left heel anchored and both hands visibly supported inside the shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c2f70c3e-ea33-41e2-2cfd-562a5e293200/public ;; Return to the lunge | Woman returning with control to the same right low lunge after a half-split rock-back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/72e0e893-67a1-4229-fbae-23698a081c00/public ;; Switch and rock back left | Woman facing diagonally viewer-left after switching to a viewer-right left half split with viewer-left rear knee down and both hands visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eea35d49-ea1b-47e7-99ee-8d4c9d36b300/public"
+Stretch/Mobility,ST692,Pyramid Stretch with Blocks,Legs & Feet,"Hamstrings, calves, hips",Beginner,Yoga blocks or books,Standing,Static stretch,Common,Use blocks or books under the hands while folding over the front leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Use blocks or books under the hands while folding over the front leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the staggered stance | A woman stands in a short staggered stance with both heels grounded and two yoga blocks beside her front foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/769b97cf-820e-481a-6060-aac8fce70800/public ;; Hinge to the blocks | The woman hinges forward with a long spine and supports each hand on a yoga block beside her front foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/59ff0ed5-199b-4ebd-e399-76542add5d00/public ;; Lengthen over the front leg | The woman holds a deeper pyramid stretch over her front leg with a long spine and both hands supported by blocks. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/33258d38-6e64-4fef-d739-97ce71d3ad00/public
+Stretch/Mobility,ST693,Forward Fold with Bent Knees,Legs & Feet,"Hamstrings, back",Beginner,None,Standing,Static stretch,Common,Fold forward with knees bent enough to relax the low back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Fold forward with knees bent enough to relax the low back. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Stand hip-width | Man standing tall with bare feet parallel and hip-width on a sand exercise mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d66b8fff-8b96-4fc9-d004-7f2a3fdce100/public ;; Soften the knees | Man standing with both knees softly bent and both bare heels grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4566f4a8-4db9-4e94-221d-8b372ce3dd00/public ;; Hinge forward | Man halfway into a forward fold with bent knees, grounded heels, and hands resting lightly on his shins. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dbcf18e6-3be5-4e82-ae7d-eb85d8172900/public ;; Relax into the fold | Man in a relaxed forward fold with knees bent, hips high, heels grounded, and head and arms hanging down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/97ed7e4d-f1dc-426d-b8e3-cf3e7dcd8200/public"
+Stretch/Mobility,ST694,Forward Fold with Calf Grab,Legs & Feet,"Hamstrings, calves, back",Beginner,None,Standing,Static stretch,Variant,Fold forward and lightly hold the calves or ankles.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Fold forward and lightly hold the calves or ankles. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Stand tall | A barefoot man stands tall with parallel hip-width feet and softly extended knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/375a33d8-58e6-46ec-68e2-814f58c0aa00/public ;; Fold and hold lightly | The same man folds forward from the hips and lightly holds each same-side lower leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/996dcc3c-47fa-4bfe-3dcd-5cd3d81e2000/public
+Stretch/Mobility,ST695,Wall Hamstring Stretch with Hip Shift,Legs & Feet,"Hamstrings, hips",Beginner,Wall,Supine,Static stretch,Variant,Place one leg on the wall and shift the hips slightly to adjust the stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Place one leg on the wall and shift the hips slightly to adjust the stretch. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Set one leg on the wall | Woman lying supine with one nearly straight leg supported vertically on a viewer-right wall and the opposite leg long on the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cd865387-a61a-4753-60f4-43ef75573500/public ;; Glide the hips slightly toward the wall | Woman maintaining a supine wall hamstring stretch while a short arrow shows a small pelvis glide toward the viewer-right wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/728c260e-fdf5-43e3-8028-de3417a9f200/public ;; Keep the pelvis square | Woman holding the adjusted supine wall stretch with a level pelvis and softly straight wall-supported knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6b683200-96ea-40e6-31b1-39ae7346e500/public ;; Pause at the adjusted stretch | Woman breathing calmly at the adjusted supine wall hamstring stretch with the working leg vertical and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/662fcc0b-52f2-40fb-43eb-c3d6c7216a00/public
+Stretch/Mobility,ST696,Doorway Hamstring Stretch with Ankle Circles,Legs & Feet,"Hamstrings, calves, ankles",Beginner,Doorway,Supine,Mobility,Variant,Rest one leg in a doorway stretch and draw small ankle circles.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the supine position with the target leg supported or planted. 2) Rest one leg in a doorway stretch and draw small ankle circles. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the right leg at the doorway | Man lying supine at an open doorway with right leg raised against the wall beside the viewer-left jamb and left leg extended through the opening. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b34b7893-40ea-4c70-444a-46c1d53ec400/public ;; Circle the right ankle outward | Man making a small clockwise circle with the raised right foot while the right leg stays long against the wall beside the doorway. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6c218b90-2d28-4827-a2bd-f9ccaff65800/public ;; Reverse the right circle | Man reversing into a small counterclockwise circle with the raised right foot while the rest of the doorway stretch remains still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/110c5a23-494c-4834-8b35-467d4dcf3500/public ;; Switch and circle the left ankle | Man after switching sides with left foot visibly supported against the wall beside the viewer-right jamb and a small circle arrow around the raised ankle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ee4a817-e46c-4be1-442e-8a590fa30600/public
+Stretch/Mobility,ST697,Standing Quad Stretch with Wall Support,Legs & Feet,"Quads, hip flexors",Beginner,Wall,Standing,Static stretch,Common,Hold a wall and draw one heel toward the glutes.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Hold a wall and draw one heel toward the glutes. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Stand close to the wall | A woman stands tall beside a wall with both feet planted and one hand resting lightly against the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0ef71980-1a27-42dc-34b8-6bd2de882700/public ;; Hold the right ankle | The woman holds her lifted right ankle with her right hand while her left hand lightly supports her at the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/acbe3d86-f795-449d-d809-d927fac62600/public ;; Return and switch hands | The woman resets with both feet down and switches to right-hand wall support before stretching the other leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9714da1-97f1-466c-efbd-9f7e7fd9fd00/public ;; Hold the left ankle | The woman holds her lifted left ankle with her left hand while her right hand supports her lightly at the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3e111f23-287f-41f6-0b11-ed38f59a2f00/public
+Stretch/Mobility,ST698,Standing Quad Stretch with Knee Back,Legs & Feet,"Quads, hip flexors",Beginner,Wall optional,Standing,Static stretch,Variant,Hold the ankle and gently move the knee slightly behind the hip.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Hold the ankle and gently move the knee slightly behind the hip. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Stand with support | Woman standing upright with both feet grounded and one hand lightly supported on a wall rail. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ab0b8d95-4789-4808-7528-6b20e6444100/public ;; Stretch the first side | Woman balancing on her viewer-right leg while holding the viewer-left ankle behind and moving that knee slightly back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7cf9dbe2-bb49-4b5a-f633-e70e441ef500/public ;; Release and switch | Woman standing on both feet after releasing the first quad stretch and switching her rail support hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7eed2042-d17b-4ec8-590b-bbd5e59b1c00/public ;; Stretch the other side | Woman balancing on her viewer-left leg while holding the opposite viewer-right ankle behind and moving that knee slightly back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9112310d-fbd0-4979-7cbd-f1c826a77100/public
+Stretch/Mobility,ST699,Side-Lying Quad Stretch with Strap,Legs & Feet,"Quads, hip flexors",Beginner,Strap or towel,Side-lying,Static stretch,Common,Use a strap to guide the top foot toward the glutes while lying on your side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the side-lying position with the target leg supported or planted. 2) Use a strap to guide the top foot toward the glutes while lying on your side. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Keep the towel loose enough to guide the stretch or tension without forcing the joint. 6) Warm up first or do these after activity if holding a longer static stretch.,Set the side-lying base | A woman lies on her left side with her head supported and the yoga strap resting beside her free right hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f5f1e1bf-94ab-4a89-6211-202565d80100/public ;; Loop the top foot | The same woman bends her right top knee and loops a yoga strap around the right forefoot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af298797-8bf6-46c4-02d7-99626f25eb00/public ;; Guide the heel toward the glutes | The same woman gently guides her right heel inward with a strap while keeping the top knee low. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/22774287-af2a-4784-fbc9-aeb99e269c00/public
+Stretch/Mobility,ST700,Prone Quad Stretch with Pillow Under Thigh,Legs & Feet,"Quads, hip flexors",Beginner,Pillow and strap optional,Prone,Static stretch,Variant,Lie face down with a pillow under the thigh and bend the knee gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the prone position with the target leg supported or planted. 2) Lie face down with a pillow under the thigh and bend the knee gently. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set the pillow under the working thigh | Woman lying face down with both legs long and one narrow pillow supporting only the distal near working thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9013dbf1-8864-4256-ed10-098f24440500/public ;; Bend the working knee gently | Woman lying prone with the pillow-supported near thigh stable while the working shin bends upward and the far leg remains long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/669a78ec-1a2d-4a8b-2b9d-2ed64a730a00/public ;; Bring the heel toward the seat | Woman lying prone with the supported working knee bent farther and the heel moving toward but not touching the seat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b882ad16-cad3-46ec-d81a-2afae0ceda00/public ;; Pause and breathe into the front thigh | Woman calmly holding the prone pillow-supported quad stretch with the working knee bent, pelvis grounded, and far leg long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af1c9b27-8fc8-4ef0-295f-d78137c64a00/public"
+Stretch/Mobility,ST701,Half-Kneeling Quad Stretch with Wall,Legs & Feet,"Quads, hip flexors",Intermediate,Wall,Half-kneeling,Static stretch,Common,Place the back foot on the wall and tuck the pelvis gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the half-kneeling position with the target leg supported or planted. 2) Place the back foot on the wall and tuck the pelvis gently. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Set the right knee near the wall | Woman in half kneeling with right rear knee close to the wall, left front foot grounded, torso tall, and hands on the front thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ac4b0013-2297-43fe-6b9e-8a2e3321c800/public ;; Bring the right foot up the wall | Woman with right rear knee grounded on a mat flush to the wall, right shin vertical against the wall, and left front foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f431a767-a02b-4921-f547-8d80fd5e3500/public ;; Tuck the pelvis gently | Woman holding a right wall-supported quad stretch with hands on hips, pelvis gently tucked, ribs stacked, and rear knee grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/579b766d-8444-47fa-e9a7-1512aa3bff00/public ;; Switch and stretch the left quad | Woman still facing viewer-right after switching to a left rear wall-supported quad stretch with right foot forward and left rear knee grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d8a6e562-ee27-485e-02b7-1e7a33372300/public"
+Stretch/Mobility,ST702,Hero Pose Toe Tucked,Legs & Feet,"Quads, shins, feet",Intermediate,None,Kneeling,Static stretch,Variant,Sit back toward the heels with toes tucked under.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Sit back toward the heels with toes tucked under. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Begin in tall kneeling | A woman kneels tall with both shins grounded and the tops of both feet resting on the mat behind her. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/105991d5-652f-4d62-492d-2a3bd1741d00/public ;; Tuck both toes | The woman remains tall in kneeling with both sets of toes tucked under and both heels raised. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/73c07b66-21be-4050-9172-9428fb82b700/public ;; Sit toward the heels | The woman sits upright toward her raised heels while keeping both feet tucked under at the toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f589eede-682d-482e-d880-51c01085df00/public
+Stretch/Mobility,ST703,Hero Pose Lean-Back Prep,Legs & Feet,"Quads, shins",Intermediate,Pillow optional,Kneeling,Static stretch,Variant,"From hero pose, lean back slightly only as far as knees feel comfortable.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the kneeling position with the target leg supported or planted. 2) From hero pose, lean back slightly only as far as knees feel comfortable. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Start in tall kneeling | Man kneeling tall with knees under hips, shins and feet extending behind, and a cushion waiting between his feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8334ba6e-c480-41d1-ef2c-7b3786a70800/public ;; Sit between the heels | Man sitting upright on a cushion between his heels with knees and shins grounded and hands on his thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1e0a2e09-5f32-4d84-06df-2d5aa0262700/public ;; Place the hands behind | Man in a supported hero seat with both hands visibly planted behind his hips and his chest open. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c512734b-2708-47d4-9543-f7a97daf0000/public ;; Lean back slightly | Man leaning back slightly from a cushion-supported hero seat with both hands planted behind him and both knees grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c4222c44-44df-4778-a839-e0c8f4151500/public"
+Stretch/Mobility,ST704,Calf Stretch with Heel Drop on Book,Legs & Feet,"Calves, Achilles",Beginner,Book or low step,Standing,Static stretch,Common,Place the ball of the foot on a book and let the heel drop gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Place the ball of the foot on a book and let the heel drop gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Place the ball of the right foot | A man stands tall with his near right forefoot supported on a flat book and the heel floating beyond its edge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2e226c9f-78d5-4a32-17b6-fc8003973f00/public ;; Begin the heel drop | The same man begins lowering his near right heel while keeping the forefoot planted on the book. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/03189f49-250e-4045-f5db-2182b677cc00/public ;; Hold the gentle drop | The same man holds a gentle right heel drop below the top of the book while staying upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ef0126e9-a20d-47ca-49a5-23111237a900/public
+Stretch/Mobility,ST705,Calf Stretch with Toe on Wall,Legs & Feet,"Calves, plantar fascia",Beginner,Wall,Standing,Static stretch,Common,Place toes up the wall and lean the body forward slightly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place toes up the wall and lean the body forward slightly. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Set the working toes on the wall | Woman standing upright facing a viewer-right wall with the near working heel down, toes up the wall, and rear foot flat behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de654d9b-608f-4fde-59bf-d58644319000/public ;; Lean forward slightly | Woman making a small whole-body lean toward the wall while preserving the toes-up working foot and grounded heel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/980efe9d-a9b4-45cc-e737-4c010f62e700/public ;; Pause and breathe into the calf | Woman calmly holding a toes-up wall calf stretch with the working heel grounded, knee aligned, and rear foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bb609b08-ed64-4136-77d1-c8df6ddbb900/public"
+Stretch/Mobility,ST706,Soleus Stretch with Wall Support,Legs & Feet,"Soleus, Achilles",Beginner,Wall,Standing,Static stretch,Common,Bend the back knee while keeping the heel down near a wall.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Bend the back knee while keeping the heel down near a wall. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.","Set a short staggered stance | Man facing a wall in a short staggered stance with left foot forward, right foot back, both heels down, and both hands supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/88f635d2-3a04-48fd-a878-d6e816a5da00/public ;; Bend the back knee | Man bending the right rear knee in a short wall-supported soleus stretch while keeping the right heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b91827cd-6fe9-4f0e-deaf-da206a89fc00/public ;; Hold a mild soleus stretch | Man holding a mild right soleus stretch with bent rear knee, rear heel down, knee tracking over toes, and hands on the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8815b79c-d56d-4d53-1718-f3533bf70200/public"
+Stretch/Mobility,ST707,Soleus Stretch on Step,Legs & Feet,"Soleus, Achilles",Beginner,Step,Standing,Static stretch,Variant,Stand on a step and bend the knee slightly as the heel lowers.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Stand on a step and bend the knee slightly as the heel lowers. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the right forefoot on the edge | A woman stands tall on a low step with her right forefoot supported at the edge and her heel free beyond it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6adf5031-8b1b-44f4-d404-48232f14ab00/public ;; Bend the knee and lower the heel | The woman bends her right knee softly and lowers the unsupported right heel below the step edge while keeping the forefoot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5b281517-da86-4feb-c7ff-57760d3a5500/public
+Stretch/Mobility,ST708,Down Dog Calf Pedal Slow,Legs & Feet,"Calves, hamstrings",Beginner,None,Downward dog,Dynamic stretch,Common,"In downward dog, bend one knee and press the opposite heel down slowly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the downward dog position with the target leg supported or planted. 2) In downward dog, bend one knee and press the opposite heel down slowly. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set downward dog | Woman in a balanced downward-dog setup with hips high and both heels hovering evenly over a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4c3e7fb6-d706-4b38-a2a3-2c8e03f14e00/public ;; Press the left heel | Woman pedals downward dog by pressing the foreground heel down while bending the opposite background knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/13a06fdd-1ac0-45d8-509f-4b2dbbde3500/public ;; Return through center | Woman returns to an even downward-dog stance between alternating calf pedals. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/88e1ab05-c1f3-4e30-2e0a-bca22dfd2900/public ;; Press the right heel | Woman mirrors the calf pedal by grounding the background heel while bending the foreground opposite knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d7c5d489-4daa-45bf-a3d1-ae83c1f7b200/public
+Stretch/Mobility,ST709,Down Dog Bent-Knee Calf Hold,Legs & Feet,"Calves, ankles",Beginner,None,Downward dog,Static stretch,Variant,Keep one knee bent and gently press the other heel toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the downward dog position with the target leg supported or planted. 2) Keep one knee bent and gently press the other heel toward the floor. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set downward dog | Woman in a full-body side view of downward dog with hips high and both heels reaching toward a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e1a3d129-6431-4e68-e0d3-daeffdb46700/public ;; Bend one knee | Woman pedaling downward dog with the foreground knee bent and the background heel reaching down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/46a561d6-aa95-4b00-a6f6-3b94467c7400/public ;; Switch sides | Woman pedaling downward dog on the opposite side with the foreground heel reaching down and the background knee bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fbaa1f84-a590-4950-1aa0-88b48adb6300/public
+Stretch/Mobility,ST710,Half-Kneeling Ankle Dorsiflexion with Band,Legs & Feet,"Ankles, calves",Intermediate,Resistance band,Half-kneeling,Mobility,Variant,Use a light band around the ankle while driving the knee forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Hold the towel, strap, or band with a relaxed grip and set it around the limb being stretched. 2) Use a light band around the ankle while driving the knee forward. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use a light band first and make sure it is anchored or held securely before adding tension. 6) Warm up first or do these after activity if holding a longer static stretch.,Set the band low on the ankle | A woman half-kneels with her left foot planted and a low resistance band around the ankle pulling backward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1f04e13f-cd3b-48f7-947c-785d761cf400/public ;; Guide the knee forward | The woman guides her left knee forward over the toes against a low resistance band while keeping the front heel down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da620e76-667f-4859-6569-54b9ce803300/public ;; Reach a comfortable endpoint | The woman reaches a comfortable band-assisted ankle dorsiflexion endpoint with her left knee aligned and heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4b709249-181d-4cc5-fde9-bfdc11556f00/public
+Stretch/Mobility,ST711,Ankle Rock with Heel Down,Legs & Feet,"Ankles, calves",Beginner,None,Half-kneeling,Mobility,Common,Drive the knee forward while keeping the front heel on the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Drive the knee forward while keeping the front heel on the floor. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the half-kneeling stance | Woman in a right-foot-forward half-kneeling ankle-rock setup with the whole right foot grounded and left knee on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e9d7dfa1-339d-4fc6-98ca-a4d6d690b900/public ;; Rock the knee forward | Woman rocking her right knee forward in a half-kneeling ankle stretch while keeping the right heel flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4bc7c323-7741-4c55-2d90-4583b9847800/public ;; Pause at a gentle endpoint | Woman holding a mild right ankle stretch in half kneeling with the right heel heavy and knee tracking with toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/07d8d6dc-ebe2-45cc-234a-b3addbbd6600/public
+Stretch/Mobility,ST712,Ankle Rock with Foot Turned In,Legs & Feet,"Ankles, calves",Beginner,None,Half-kneeling,Mobility,Variant,Turn the front foot slightly inward and rock the knee forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Turn the front foot slightly inward and rock the knee forward. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the left foot slightly inward | A woman half-kneels with her left foot flat and turned slightly inward while her knee tracks over the foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1d2ad407-8f54-45a6-6411-43a68bc2fc00/public ;; Rock the knee forward comfortably | The woman rocks her left knee forward over the inward-angled foot while keeping the heel and toes grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d6ec5945-6858-4da3-e723-3506475dc000/public
+Stretch/Mobility,ST713,Ankle Rock with Foot Turned Out,Legs & Feet,"Ankles, calves",Beginner,None,Half-kneeling,Mobility,Variant,Turn the front foot slightly outward and rock the knee forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Turn the front foot slightly outward and rock the knee forward. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the turned-out foot | Woman half-kneeling with the forward foot slightly turned out and heel flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c5c40f4f-489a-40a8-0a1a-7f33af680a00/public ;; Rock the knee forward | Woman rocks the forward knee over a slightly turned-out foot with the heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/13a28e75-b04f-4e06-39e5-7925ebf80600/public ;; Pause at a gentle endpoint | Woman pauses at a gentle half-kneeling ankle-rock endpoint with the heel heavy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7c7a4ba2-fd0e-4172-957f-f06964c01200/public
+Stretch/Mobility,ST714,Seated Toe Lift and Spread,Legs & Feet,"Toes, arches, shins",Beginner,Chair,Seated,Mobility,Common,"Lift the toes, spread them, then lower them with control.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Lift the toes, spread them, then lower them with control. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Plant both feet | Woman seated upright with both bare feet flat and parallel beneath her knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3737b2f1-b6b8-402a-7a22-a0fbc9358f00/public ;; Lift and spread toes | Seated woman lifting and spreading all ten toes while both heels and forefeet remain grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/126a6560-ab8a-4129-6119-db7b19970200/public ;; Lower with control | Seated woman lowering her spread toes toward the floor while keeping both heels down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4c23713f-4223-4a3b-99d5-83d62a26c300/public
+Stretch/Mobility,ST715,Seated Toe Curl Stretch,Legs & Feet,"Toes, arches",Beginner,Chair,Seated,Mobility,Common,"Curl the toes under lightly, then extend them open.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Curl the toes under lightly, then extend them open. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Place both feet flat | A seated man places both bare feet flat with his right foot identified as the relaxed working foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a5c18b8-a088-4b44-9687-4812d35ccc00/public ;; Curl the toes lightly | The seated man curls the toes of his right foot lightly while keeping the heel down and the other foot still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2d660dce-791a-45e8-46ef-4009d87af400/public ;; Open and spread the toes | The seated man spreads the toes of his right foot while keeping the ankle centered and the heel down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/06aec08d-42ba-4a7f-57e7-8038f2a77e00/public
+Stretch/Mobility,ST716,Kneeling Toe Tuck Stretch,Legs & Feet,"Toes, plantar fascia",Beginner,None,Kneeling,Static stretch,Common,Tuck the toes under and sit back only as far as comfortable.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Tuck the toes under and sit back only as far as comfortable. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Begin in tall kneeling | Man in tall kneeling with knees hip-width, hands on thighs, and tops of both feet resting on a mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/77b55570-5f57-47b3-2747-b2770aaac600/public ;; Tuck every toe under | Man in tall kneeling with both feet symmetrically toe-tucked, toe pads grounded, and heels raised. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c4bd58d0-6c66-4a35-6d8e-13db8f987300/public ;; Sit back only as comfortable | Man sitting gently back toward raised heels in a kneeling toe-tuck stretch with both knees down and toes grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/05fb7461-8acf-4d92-f313-05f8c6579200/public"
+Stretch/Mobility,ST717,Kneeling Toe Untuck Stretch,Legs & Feet,"Tops of feet, shins",Beginner,None,Kneeling,Static stretch,Common,Point the toes back and sit toward the heels gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a mat or cushion and place the knees in a comfortable stance. 2) Point the toes back and sit toward the heels gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Untuck both toes | A man kneels tall with both feet untucked and both sets of toes pointing behind him. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a38f1e1-e007-4bf1-f25d-ce3736c90300/public ;; Sit back partway | The man lowers partway toward his heels while the tops of both feet stay on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bfb8e17f-6b48-40ee-96ea-ec950d142400/public ;; Rest toward the heels | The man rests toward both heels while keeping both feet untucked and parallel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/163835a1-fbb5-42f9-1422-93a5e5486300/public
+Stretch/Mobility,ST718,Big Toe Stretch on Wall with Knee Bend,Legs & Feet,"Big toe, arch, calf",Beginner,Wall,Standing,Static stretch,Variant,Place the big toe up the wall and bend the knee slightly.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand near a wall and place the working hand, forearm, foot, or back against it as needed. 2) Place the big toe up the wall and bend the knee slightly. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Place the big toe | Woman stands at a wall with only the working big toe extended upward and heel down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7ce4d72b-b32a-4da7-5e89-848baddcb700/public ;; Bend the knee slightly | Woman softly bends the working knee while keeping the big toe on the wall and heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/23733390-7055-40b0-b68c-d8a030eb8200/public ;; Settle into the toe stretch | Woman holds a gentle big-toe wall stretch with a slightly deeper knee bend and grounded heel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eededc21-b088-48cf-f18f-4f32a694ca00/public
+Stretch/Mobility,ST719,Plantar Fascia Ball Roll,Legs & Feet,"Arch, plantar fascia",Beginner,Small ball,Standing or seated,Recovery,Common,Roll the bottom of the foot over a small ball with light pressure.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Roll the bottom of the foot over a small ball with light pressure. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use moderate pressure and avoid rolling directly on sharp, bony, or painful spots. 6) Warm up first or do these after activity if holding a longer static stretch.",Set light arch pressure | Seated woman resting the heel-side arch of one bare foot lightly on a small massage ball. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/398692b2-5f42-4540-ffd5-add5ca156500/public ;; Roll through mid-arch | Seated woman rolling a small massage ball beneath the middle of one bare foot's arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a0e989d3-2130-4a07-e0b3-e19ed6df6e00/public ;; Roll toward forefoot | Seated woman stopping a massage ball beneath the forefoot-side arch just behind relaxed toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/abb2adb3-ce7e-4338-27d6-f6710880d100/public
+Stretch/Mobility,ST720,Arch Roll with Bottle,Legs & Feet,"Arch, plantar fascia",Beginner,Water bottle,Seated,Recovery,Common,Roll the arch over a water bottle with gentle pressure.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Roll the arch over a water bottle with gentle pressure. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Choose a light load first and make sure lids, straps, and zippers are secure. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the bottle under the forefoot | A seated woman sets a horizontal water bottle beneath the forefoot of her left foot with light pressure. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ed8549a2-2bbf-4971-73bc-f17676a3fa00/public ;; Roll through the arch | The seated woman rolls her left foot forward over the bottle so the center of her arch receives gentle pressure. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/202694ae-0ef4-4594-aab5-d36576528400/public
+Stretch/Mobility,ST721,Heel Cord Stretch on Stair,Legs & Feet,"Calves, Achilles",Beginner,Stair,Standing,Static stretch,Common,Stand with the ball of one foot on a stair and lower the heel gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and use a wall or chair if balance is needed. 2) Stand with the ball of one foot on a stair and lower the heel gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Place the ball of the foot | Woman standing on a stair platform with the right forefoot at the edge, right heel free behind it, left foot planted, and one hand on a rail. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d04f66a1-74a0-414c-0bff-b01d76620500/public ;; Lower the heel slowly | Woman lowering her right heel below a stair-platform edge while keeping the right forefoot supported and holding a rail. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/767b8279-83c8-4329-8ac1-c2feda82d600/public ;; Hold a mild heel-cord stretch | Woman holding a mild right heel-cord stretch with heel below the step, forefoot supported, knee softly straight, and hand on a rail. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bbfef05f-8fb2-4cce-81ee-aaf21a4b4100/public"
+Stretch/Mobility,ST722,Tibialis Stretch with Toe Point,Legs & Feet,"Shins, ankles",Beginner,Chair optional,Standing,Static stretch,Common,Point one foot behind you and gently press the top of the foot toward the floor.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Face a sturdy chair and place hands, elbows, or feet on it for light support. 2) Point one foot behind you and gently press the top of the foot toward the floor. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Stand with light chair support | A woman stands barefoot behind a chair with light hand support and an upright torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/982435b2-88bc-47b6-db4e-1796adef3500/public ;; Point the right foot behind | The woman points her right foot behind while keeping her left foot planted and both hands on the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c6eed379-3c1c-4b2d-1f48-324d3f9ad100/public ;; Press the instep gently | The woman gently increases the stretch through the top of her trailing right foot while holding the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/21072f01-1077-4c49-7073-43ed01a1dc00/public
+Stretch/Mobility,ST723,Seated Shin Box Ankle Stretch,Legs & Feet,"Ankles, shins, hips",Intermediate,None,Seated,Static stretch,Variant,Sit in shin box and adjust the rear foot to stretch the ankle gently.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on the floor or a chair with the pelvis supported. 2) Sit in shin box and adjust the rear foot to stretch the ankle gently. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the shin box | Woman sits upright in a 90/90 shin-box position with both bare feet visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dd6b04a2-294e-4127-2824-2edc9c5b9a00/public ;; Adjust the rear foot | Woman adjusts the rear foot outward in a seated shin-box position while the rear knee stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80720dc9-a611-4d17-f915-d9aa3e825500/public ;; Hold a gentle ankle stretch | Woman holds a gentle rear-ankle stretch in a seated shin-box position with a tall torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/742aa8d7-d008-491b-2284-b2c466ff3300/public
+Stretch/Mobility,ST724,Knee Extension Floss with Towel,Legs & Feet,"Hamstrings, knee mobility",Beginner,Towel and chair,Seated,Mobility,Common,Loop a towel behind the thigh and slowly straighten and bend the knee.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Loop a towel behind the thigh and slowly straighten and bend the knee. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Support the thigh | Woman seated upright with a towel looped behind one thigh and the supported knee bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de241e22-32a2-4598-80a3-7fcb9441e000/public ;; Straighten gently | Woman seated with a towel supporting one thigh while the same lower leg extends forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/71485501-7d3a-4c3b-89cc-069d55675100/public ;; Bend and return | Woman seated with one thigh held in a towel sling as the lower leg bends back to the start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fb016fab-6967-479f-1310-4530946e7300/public
+Stretch/Mobility,ST725,Standing Knee Flexion Mobility,Legs & Feet,"Quads, knees",Beginner,Chair optional,Standing,Mobility,Common,"Bend one knee to bring the heel toward the glutes, then lower slowly.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Bend one knee to bring the heel toward the glutes, then lower slowly. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Stand tall with light support | A man stands barefoot with parallel feet and light fingertip support on a chair to his right. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/70327e09-44bb-4472-8e81-077daee06700/public ;; Bend the left knee | The man bends his left knee to lift the heel toward the glute while balancing lightly beside a chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a71b7162-a689-4ed8-925d-70362207c400/public ;; Lower the left foot with control | The man lowers his left foot slowly from knee flexion while staying tall on the right leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/34047c64-e715-45fd-6faf-00235ac80d00/public ;; Move support and bend the right knee | The man switches sides, using a chair beside his planted left leg while bending the right knee toward the glute. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93c9154e-344f-4a49-1c1c-5058dc9ce300/public"
+Stretch/Mobility,ST726,Seated Knee CAR,Legs & Feet,"Knee joint, quads, hamstrings",Beginner,Chair,Seated,Mobility,Variant,"Slowly straighten, rotate gently, and bend the knee in a controlled circle.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the seated position with the target leg supported or planted. 2) Slowly straighten, rotate gently, and bend the knee in a controlled circle. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the seated start | Man sitting tall on an armless chair with both feet planted and the viewer-right target knee bent to start a seated knee CAR. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0837ebd7-f4dc-4a30-7130-5ac409b3fc00/public ;; Straighten the target knee | Man extending the viewer-right lower leg from the knee while the thigh stays supported and the other foot remains planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/520efb92-d407-41d9-0543-1b3d84bfe500/public ;; Rotate gently at extension | Man gently rotating the extended viewer-right shin and foot while the thigh stays forward and the support foot remains planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bee3eb4d-adc1-45b0-b653-2478db8baa00/public ;; Bend and return with control | Man bending the viewer-right target knee with foot hovering above the floor while the other foot remains planted and hips stay still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce56d7e3-3d93-499e-4e17-18210f05f900/public
+Stretch/Mobility,ST727,Lateral Hamstring Stretch on Step,Legs & Feet,"Outer hamstrings, calf",Beginner,Low step,Standing,Static stretch,Variant,Place the heel on a step and angle the torso slightly to the outside of the leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Place the heel on a step and angle the torso slightly to the outside of the leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the right heel on the step | A man places his right heel on a low step with toes up while the other foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5d38f852-d781-4d21-1d85-cae28a3c4300/public ;; Hinge outside the right leg | The man hinges toward the outside of his elevated right leg while keeping a long spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e3df485a-126d-4a06-88d1-5e5ffd319300/public ;; Set the left heel on the step | The man switches sides and places his left heel on the step with toes up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e01e0143-0bc0-4581-4b19-f553345a9700/public ;; Hinge outside the left leg | The man hinges toward the outside of his elevated left leg while keeping a long spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/802f0431-c676-4727-f226-5043b2a45800/public
+Stretch/Mobility,ST728,Medial Hamstring Stretch on Step,Legs & Feet,"Inner hamstrings, adductors",Beginner,Low step,Standing,Static stretch,Variant,Place the heel on a step and angle the torso slightly to the inside of the leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Place the heel on a step and angle the torso slightly to the inside of the leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Set the left heel | Woman stands with the left heel supported on a low step and toes pointing upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b7357eed-c09f-4cc6-632c-d3d5dce7bc00/public ;; Angle inside the left leg | Woman hinges toward the inside of the supported left leg for a medial hamstring stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/43d63b81-ab6b-4baf-ee9d-621f1bfc3600/public ;; Settle into the inner-hamstring stretch | Woman settles slightly deeper into a medial hamstring stretch with the heel supported and toes up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/454ed96d-d666-47f6-6c77-232f8bcdd800/public
+Stretch/Mobility,ST729,Outer Hip-to-Hamstring Cross Stretch,Legs & Feet,"Outer hip, hamstrings",Beginner,None,Standing,Static stretch,Variant,Cross one foot behind the other and fold slightly toward the front leg.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in the standing position with the target leg supported or planted. 2) Cross one foot behind the other and fold slightly toward the front leg. 3) Move until you feel a gentle stretch through the thigh, hamstring, calf, shin, or foot. 4) Hold or move through the range slowly while breathing. 5) Release gradually and switch sides when needed.",1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Cross one foot behind | Woman standing upright with her right foot crossed behind her left foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0ca04955-f3bd-49d9-bc5f-fc9a911a5e00/public ;; Fold toward front leg | Woman maintaining a crossed-foot stance while hinging gently toward the front leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9234c564-68ce-463a-73ea-89c065688800/public
+Stretch/Mobility,ST730,Sun Salutation A Slow Flow,Full-Body Mobility & Recovery,"Full body, spine, hips, shoulders",Beginner,None,Standing to floor,Flow,Common,Move through a slower version of sun salutation with pauses in each shape.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing to floor position with slow breathing. 2) Move through a slower version of sun salutation with pauses in each shape. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Reach up slowly | A woman stands barefoot at the front of a mat with both arms reaching overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0791b096-5353-453c-875d-44dff02c5700/public ;; Fold with soft knees | The woman folds forward over softly bent knees with her hands beside her feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/17a53ed5-2f3d-4325-59ce-0e083fed9200/public ;; Step back to plank | The woman holds a high plank with shoulders over wrists and legs extended behind her. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1615bfc4-5501-4a55-bdec-32c271514300/public ;; Lift into gentle low cobra | The woman performs a gentle low cobra with thighs grounded and elbows bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ae4f33f0-2f4b-494f-c2c0-97485f15b800/public ;; Send hips up and back | The woman holds downward-facing dog with hips high, arms long, and both heels reaching down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fb87cb63-de11-45f9-805b-a155852e6b00/public"
+Stretch/Mobility,ST731,Sun Salutation A Chair Flow,Full-Body Mobility & Recovery,"Full body, shoulders, hips",Beginner,Chair,Standing,Flow,Variant,Use a chair for support while moving through a gentle sun-salutation-inspired flow.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing position with slow breathing. 2) Use a chair for support while moving through a gentle sun-salutation-inspired flow. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,"1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Stand tall behind the chair | Woman standing tall behind an armless chair with bare feet parallel and hip-width on a sand exercise mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/841ccf06-2145-44d5-6e54-fe6814f37c00/public ;; Sweep the arms overhead | Woman reaching both arms overhead behind a stable chair while keeping her feet planted and ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff51c1a6-b1c5-4c9d-b52b-d030218d2700/public ;; Fold with hands supported | Woman in a deep chair-supported forward fold with both palms on the seat, chest and head lowered, hips back, and both feet flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff90b026-6d7f-495e-7de8-b5a4f6cff500/public ;; Lengthen into a supported half lift | Woman holding a supported half lift with a long neutral spine, both hands on a chair seat, and both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/99bb5474-f2fe-4d49-3beb-a5bfc4a73f00/public"
+Stretch/Mobility,ST732,Chair Cat-Cow to Side Reach,Full-Body Mobility & Recovery,"Spine, ribs, shoulders",Beginner,Chair,Seated,Flow,Common,Flow from seated cat-cow into a side reach on each side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first seated position with slow breathing. 2) Flow from seated cat-cow into a side reach on each side. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,"1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Open into seated cow | A seated woman opens her chest gently while keeping both feet and hips grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3cb6f638-aa64-4109-c17b-2ba4e18dce00/public ;; Round into seated cat | The woman rounds her seated spine gently without lifting her feet or leaving the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5e257d47-3824-477c-aaf4-45dae4a02800/public ;; Reach the right arm overhead | The seated woman reaches her right arm overhead and side-bends left while both hips stay on the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b8b9ef8f-7f60-4bac-684d-f7df3358dc00/public ;; Reach the left arm overhead | The seated woman reaches her left arm overhead and side-bends right while both hips stay on the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fd5c695b-808b-4359-7451-43f9ba6d9800/public
+Stretch/Mobility,ST733,Desk Shoulder-Hip Reset,Full-Body Mobility & Recovery,"Shoulders, hips, spine",Beginner,Desk or counter,Standing,Flow,Common,"Use a desk for a short sequence of shoulder, hip, and back mobility.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Use a desk for a short sequence of shoulder, hip, and back mobility. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set at the desk | Woman stands barefoot with both hands shoulder-width on a stable desk and knees softly bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9648d6fd-16b5-4a84-e73a-88cd28782100/public ;; Hinge and open the shoulders | Woman performs a desk-supported hip hinge with long arms, soft knees, and a long spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f69fbcf7-fd9a-42a2-1e77-f5c61e3d1100/public ;; Add a gentle hip opening | Woman uses a desk for support in a short split stance that opens the front hip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d287d55f-113b-473b-6531-4bd8ff2c7800/public"
+Stretch/Mobility,ST734,Morning Floor Mobility Flow,Full-Body Mobility & Recovery,Full body,Beginner,None,Floor,Flow,Common,"Move through gentle floor positions to wake up hips, spine, and shoulders.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first floor position with slow breathing. 2) Move through gentle floor positions to wake up hips, spine, and shoulders. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Reach back and breathe | Woman in a wide-knee child's pose with hips back and both hands reaching forward on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/05d6a8b6-9073-4868-fc02-7d34b8d39300/public ;; Round through tabletop | Woman on hands and knees rounding her spine upward in a cat position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/556ece19-015b-44fe-4180-8994ab636100/public ;; Step into a gentle lunge | Woman in a kneeling low lunge with front knee over ankle and arms reaching overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ca016f54-9dec-4f1c-caf4-b64ad2354400/public
+Stretch/Mobility,ST735,Bedtime Supine Mobility Flow,Full-Body Mobility & Recovery,"Back, hips, shoulders",Beginner,None,Supine,Flow,Common,Move through easy lying stretches before bed with slow breathing.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first supine position with slow breathing. 2) Move through easy lying stretches before bed with slow breathing. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Settle and breathe | A man lies relaxed on his back with knees bent, feet planted, and both arms resting open. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e8d504bf-0be3-4837-4c98-9abc42572e00/public ;; Draw one knee toward the chest | The man hugs his right knee toward his chest while the opposite knee remains bent and foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/225da674-2091-4810-7fd5-936a710b6800/public ;; Sway both knees together | The man gently sways both bent knees to one side while his shoulders and arms stay grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1cf8b84c-c953-4701-1a7a-d22aa40b5d00/public ;; Pause in a gentle twist | The man pauses with both knees resting together to one side in a gentle supine twist. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fcb55323-a4d1-4944-f124-25d185d64c00/public"
+Stretch/Mobility,ST736,Low Lunge to Pigeon Flow,Full-Body Mobility & Recovery,"Hip flexors, glutes",Intermediate,None,Floor,Flow,Variant,Flow from low lunge into pigeon or figure-four style hip stretch.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first floor position with slow breathing. 2) Flow from low lunge into pigeon or figure-four style hip stretch. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set a right-foot-forward low lunge | Man holding a right-foot-forward low lunge with the rear knee grounded and both hands resting on the front thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1629d6c7-25a7-470f-0d1f-c0cd81f3c300/public ;; Bring hands down and guide the knee outward | Man transitioning from low lunge with both hands planted and the right front knee opening gently while the rear leg stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1caef60b-a316-4623-8083-1971ab865500/public ;; Settle into supported right pigeon | Man holding a supported right pigeon with the front foot comfortable, both hands planted, and the complete rear leg reaching straight back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/35167b44-1f43-4629-f2df-e2568f052200/public"
+Stretch/Mobility,ST737,Squat-to-Lunge Mobility Flow,Full-Body Mobility & Recovery,"Hips, ankles, spine",Intermediate,None,Standing to floor,Flow,Variant,Alternate between a supported squat and low lunge mobility position.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing to floor position with slow breathing. 2) Alternate between a supported squat and low lunge mobility position. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Settle into a supported squat | A man holds a wide self-supported squat with both heels down and his chest tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/82dcbc64-5018-422d-4532-ccad61eb3700/public ;; Turn into a right low lunge | The man holds a right-foot-forward low lunge with both hands inside the front foot and the back knee down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f9ed1f9e-3017-42f6-06c5-264742b05700/public ;; Return to the squat | The man resets in the middle squat before changing lunge sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/48f3c35e-2dbe-489f-c98b-89f5ee643300/public ;; Turn into a left low lunge | The man holds a left-foot-forward low lunge with both hands inside the front foot and the back knee down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/811ebc42-9ff5-4d86-162e-a9cc253dc500/public
+Stretch/Mobility,ST738,Spinal Wave to Forward Fold,Full-Body Mobility & Recovery,"Spine, hamstrings",Beginner,None,Standing,Flow,Common,Wave the spine through extension and flexion before folding forward.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing position with slow breathing. 2) Wave the spine through extension and flexion before folding forward. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Stand tall and breathe | Woman stands tall in side view with soft knees and relaxed arms on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dd868480-cea2-43cb-56bf-4cb512a1ae00/public ;; Lead with the chest | Woman performs a gentle standing chest-led spinal extension with the neck long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f4b07808-4637-4c2f-4ac0-7576d59fd400/public ;; Wave into the fold | Woman folds forward with a rounded spine, softly bent knees, relaxed head, and both arms hanging. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c656025d-ca90-406f-ac63-dc2dab5b4700/public"
+Stretch/Mobility,ST739,Standing Reach-Rotate-Fold Flow,Full-Body Mobility & Recovery,"Shoulders, spine, hamstrings",Beginner,None,Standing,Flow,Common,"Reach up, rotate gently, then fold forward with soft knees.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Reach up, rotate gently, then fold forward with soft knees. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Reach overhead | Woman standing tall with feet hip-width and both arms reaching overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/50fa43ee-40ec-446f-7efa-56d9e9b5b600/public ;; Rotate gently | Woman standing with arms in a T and rotating her upper torso while her hips face forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/014081e1-f9f1-43ed-6660-5fd5cae87600/public ;; Fold with soft knees | Woman in a comfortable standing forward fold with soft knees and arms hanging toward the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/05fec8da-4a24-4680-3a76-d4287cd14100/public
+Stretch/Mobility,ST740,Wall-Assisted Full-Body Opener,Full-Body Mobility & Recovery,"Chest, lats, hips, calves",Beginner,Wall,Standing,Flow,Common,"Use a wall to move through chest, lat, hip, and calf openers.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Use a wall to move through chest, lat, hip, and calf openers. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.","1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Stand close enough to control the movement without jamming your wrists, shoulders, or back. 6) Warm up first or do these after activity if holding a longer static stretch.",Start close to the wall | A woman stands barefoot close to a wall with both palms resting lightly against it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c4b07332-7bc3-4418-dfcd-4df06189b700/public ;; Open the chest | The woman keeps her bent right arm against a wall and turns her chest away for a gentle opener. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/89f9d464-dda5-4a2f-1cac-865a99117a00/public ;; Lengthen the lats | The woman hinges forward with both palms on a wall and hips moving back to lengthen her sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/649ac3a5-bc03-4e18-4705-e34023bee500/public ;; Open the front hip | The woman uses the wall for support in a short staggered stance with the rear heel lifted and hips moving forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c679cf15-55b4-48fc-0702-03f42a7eef00/public ;; Ground the rear heel | The woman holds a wall calf stretch with the rear leg straight and rear heel fully grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3ec55f9d-6779-46cc-a56c-cacda45c3a00/public
+Stretch/Mobility,ST741,Couch Hip-and-Chest Reset,Full-Body Mobility & Recovery,"Hip flexors, chest, shoulders",Beginner,Couch,Standing/kneeling,Flow,Common,Use a couch for a gentle hip flexor stretch and chest opener sequence.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing/kneeling position with slow breathing. 2) Use a couch for a gentle hip flexor stretch and chest opener sequence. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,"1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Set the couch-supported half-kneel | Woman in a couch-supported half-kneel with the rear knee grounded, back foot on the couch seat, and front foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/58dbbcfb-1cfd-4806-1942-f352e92ab300/public ;; Shift forward into the hip stretch | Woman gliding her hips forward in a couch-supported half-kneeling stretch while keeping ribs stacked and both support contacts fixed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3edf713b-5d89-4e23-45bf-fe2503279d00/public ;; Open the chest overhead | Woman reaching both arms overhead during a couch-supported hip stretch with the rear knee grounded and front foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3e4b4b38-62bd-43e6-8a2c-69de864a0800/public"
+Stretch/Mobility,ST742,Half-Kneeling Side-Body Flow,Full-Body Mobility & Recovery,"Hip flexors, ribs, lats",Beginner,None,Half-kneeling,Flow,Common,Move from half-kneeling hip flexor stretch into side-body reaches.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first half-kneeling position with slow breathing. 2) Move from half-kneeling hip flexor stretch into side-body reaches. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set the half-kneeling base | A woman holds a right-foot-forward half-kneeling base with her back foot untucked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4cba19c6-a72a-4dc6-7eb7-9aa2934e6000/public ;; Reach the left arm up | The half-kneeling woman reaches her back-knee-side left arm straight overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c7032c3f-7bba-4a2d-2e46-d4b1ca0d2800/public ;; Arc gently over the right side | The woman side-bends toward her front-foot side while lengthening through her raised left arm and ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/526df882-fc8e-4bc9-080d-bfda3af2fd00/public
+Stretch/Mobility,ST743,Quadruped Rock-to-Lunge Flow,Full-Body Mobility & Recovery,"Hips, ankles, spine",Beginner,None,Quadruped to lunge,Flow,Common,"Rock back on all fours, then step forward into a lunge stretch.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first quadruped to lunge position with slow breathing. 2) Rock back on all fours, then step forward into a lunge stretch. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Set tabletop | Woman in a neutral tabletop position with shoulders over wrists and hips over knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4df91ae7-2ef3-4abc-94c5-7b9938af0200/public ;; Rock hips back | Woman rocks the hips back from tabletop while both hands remain planted and arms stay long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/58eedba2-7e6f-4509-65ff-a25aecfbca00/public ;; Step into a lunge | Woman holds a low left-foot-forward lunge with the foot beside the hand and back knee down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ea03333e-6836-491d-be1a-5bbea734a200/public
+Stretch/Mobility,ST744,Down Dog to Low Lunge Flow,Full-Body Mobility & Recovery,"Hamstrings, calves, hip flexors",Intermediate,None,Floor,Flow,Common,Flow between downward dog and low lunge on each side.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first floor position with slow breathing. 2) Flow between downward dog and low lunge on each side. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Set downward dog | Woman in downward dog with hips high, spine long, and all four supports on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f4adeade-0f19-422a-161d-91bc7ef24600/public ;; Step left foot forward | Woman in a kneeling low lunge with the first foot forward and the opposite knee grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/21d0411e-2598-4fc9-2c46-90a850448c00/public ;; Return through downward dog | Woman returning to downward dog between two kneeling lunges. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c87c2e47-cfb7-4b78-3fdb-7fe15a73fc00/public ;; Step right foot forward | Woman in the opposite-side kneeling low lunge with front knee over ankle and rear knee grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/984519b5-4267-4108-77d0-14caeaf94700/public"
+Stretch/Mobility,ST745,Child's Pose to Cobra Wave,Full-Body Mobility & Recovery,"Spine, hips, chest",Beginner,None,Floor,Flow,Common,Move from child’s pose forward into a gentle cobra and back.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first floor position with slow breathing. 2) Move from child’s pose forward into a gentle cobra and back. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,Send hips toward heels | A man reaches forward in child's pose with his hips moving toward his heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ebe31e60-5315-4d30-4d6c-3b0403e7b900/public ;; Wave forward | The man moves forward through a rounded hands-and-knees position with shoulders over wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3b5a95b1-d7c9-403a-6b6b-aa9e2122f100/public ;; Lift the chest gently | The man performs a gentle low cobra with pelvis grounded and elbows bent close to his sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9644fdd-41c5-4944-a87e-d118a47e9800/public
+Stretch/Mobility,ST746,Seated Neck-Shoulder-Wrist Flow,Full-Body Mobility & Recovery,"Neck, shoulders, wrists",Beginner,Chair,Seated,Flow,Common,"Combine easy neck turns, shoulder rolls, and wrist circles while seated.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first seated position with slow breathing. 2) Combine easy neck turns, shoulder rolls, and wrist circles while seated. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.","1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.","Set a relaxed seated posture | Man sitting tall and relaxed on an armless chair with both bare feet grounded and hands resting on his thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5c83a99f-d028-403b-339d-de845be41500/public ;; Turn the head gently | Seated man gently turning his head toward viewer-right while keeping his shoulders and torso still and feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/605bc5b4-9775-4e7c-873b-6e886f44d100/public ;; Roll the shoulders back and down | Seated man rolling both shoulders back and down with symmetrical arrows while keeping his torso tall and feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/43a23885-3913-4ed3-f25b-653cff77a200/public ;; Circle both wrists | Seated man circling both wrists with open relaxed hands, elbows held quiet, torso upright, and feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e6a4e49b-c15d-4522-c8f1-3896dc621e00/public"
+Stretch/Mobility,ST747,Standing Ankles-Hips-Spine Flow,Full-Body Mobility & Recovery,"Ankles, hips, spine",Beginner,None,Standing,Flow,Common,"Move through ankle rocks, hip circles, and spinal rotations while standing.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Move through ankle rocks, hip circles, and spinal rotations while standing. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.",1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Rock through the ankles | A standing man rocks gently through both ankles while keeping both heels down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fdba77ec-4e84-471e-576c-b244a578b400/public ;; Circle the hips | The man circles his hips gently while both feet stay planted and parallel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/94989953-ae3d-4a40-ac4e-25902c1e1200/public ;; Rotate through the spine | The man rotates through his ribs with soft knees, quiet hips, and both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c80cab41-3a00-482a-5706-3b2ddd0ef900/public"
+Stretch/Mobility,ST748,Post-Sitting Reset Flow,Full-Body Mobility & Recovery,"Hips, back, chest",Beginner,Chair or wall,Standing,Flow,Common,"Use a short standing sequence to open hips, back, and chest after sitting.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in the first standing position with slow breathing. 2) Use a short standing sequence to open hips, back, and chest after sitting. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.","1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Stand tall with support | Woman stands tall beside a sturdy chair with one hand using light support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f51bec2f-2966-43f1-0f42-d39ce27e0c00/public ;; Open the hip and chest | Woman uses a chair for balance while opening the chest and front hip in a short split stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/40db2adb-3098-4aa5-1dd8-2c219e0bb900/public ;; Hinge and lengthen the back | Woman performs a chair-supported standing hip hinge with both hands planted and spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8d64d9af-a124-4872-a8a0-de68b17efe00/public
+Stretch/Mobility,ST749,Gentle Full-Body Mobility Scan,Full-Body Mobility & Recovery,Full body awareness,Beginner,None,Standing or floor,Recovery,Common,Move slowly through major joints and notice where you feel stiff or restricted.,https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in the first standing or floor position with slow breathing. 2) Move slowly through major joints and notice where you feel stiff or restricted. 3) Move through each position in order without rushing. 4) Pause briefly in any area that feels tight but not painful. 5) Return to a comfortable resting position and repeat the flow if desired.,1) Move at a pace where each position is clear and controlled. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Warm up first or do these after activity if holding a longer static stretch.,"Circle the shoulders | Woman standing tall with arms relaxed and small arrows showing backward shoulder circles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4de281e2-3939-45bf-8e47-873307ed8e00/public ;; Rotate through the trunk | Woman rotating her upper trunk with arms crossed while her hips and feet stay forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/512ae03d-6092-4399-da97-bbe3dcf0cb00/public ;; Check hips, knees, and ankles | Woman in a shallow mobility-check squat with both heels grounded and arms reaching forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/acb92c79-f584-4379-1504-2e67c59ac600/public"
+Stretch/Mobility,ST750,Seated Ankle Inversion-Eversion with Toe Spread,Legs & Feet,"Ankles, toes, shins",Beginner,Chair,Seated,Mobility,Variant,"Move the sole inward and outward, then spread the toes before relaxing.",https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall on a sturdy chair with feet flat and the working limb positioned comfortably. 2) Move the sole inward and outward, then spread the toes before relaxing. 3) Move only through a comfortable range in the toes, arch, ankle, or shin. 4) Pause briefly or breathe through a light hold. 5) Return to neutral and repeat on the other side if needed.","1) Keep the knee and foot aligned and avoid twisting into discomfort. 2) Keep the stretch gentle and slow. 3) Do not bounce or force the end range. 4) Breathe steadily and aim for a mild pull rather than pain. 5) Use only a stable surface that will not slide, tip, or open unexpectedly. 6) Warm up first or do these after activity if holding a longer static stretch.",Start in neutral | A seated woman lifts her left foot slightly with the ankle neutral while her right foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e6a6cc18-8849-41d5-06bb-ac50c4e1da00/public ;; Roll the sole inward | The seated woman gently rolls her lifted left sole inward while keeping the knee still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/69056fef-ac21-473e-5fc3-4c43af225c00/public ;; Roll the sole outward | The seated woman gently rolls her lifted left sole outward while keeping the lower leg still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f77abffe-3d22-49e8-1d0f-c611d3267300/public ;; Spread the toes | The seated woman holds her left ankle neutral and spreads all five toes apart. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/91cc0902-9f1b-4eff-43a3-787b9f470700/public