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

@murphai/murph 1.2.0 → 1.2.4

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

@@ -843,157 +843,157 @@ Stretch/Mobility,ST343,Single-Leg Downward Dog,Legs & Feet,"Hamstrings, quads, c
 Stretch/Mobility,ST344,Seated Straddle Hamstring Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Static Stretch,Common,"Sit wide and hinge toward one leg, then the center and other leg.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Wide straddle setup | Adult sits tall in a wide seated straddle with heels grounded, shoulders relaxed, and callouts for chest tall, wide straddle, and heels grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db5df6e2-4693-402b-61af-89446a5ed100/public ;; Hinge toward first leg | Adult hinges from the hips toward one leg in a seated straddle with a long spine and callouts for hips back, soft knee, and knee tracks toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/388264cd-0c55-4547-663b-3ba9cb1d9800/public ;; Center hinge | Adult reaches forward between both legs in a seated straddle with callouts for reach forward, spine long, and heels grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d28943ef-6658-4969-def3-921916bb5500/public ;; Hinge toward opposite leg | Adult hinges from the hips toward the opposite leg in a seated straddle with a long spine and callouts for hips back, soft knee, and knee tracks toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/869c96c7-1ef4-46b8-2a1d-685d11bc8c00/public"
 Stretch/Mobility,ST345,Standing Wide-Leg Forward Fold,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Very common,Stand wide and fold forward with hands supported or on the floor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Wide stance setup | Gender-neutral adult stands barefoot in a wide stance with chest tall, knees softly relaxed, and feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0a9c3f04-ab5f-4d18-5750-06bf0166e500/public ;; Hip hinge support | Same adult hinges forward from a wide stance with a long spine and hands supported on the legs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7166ed78-e098-4736-e9a0-9000968f9200/public ;; Supported forward fold | Same adult holds a wide-leg forward fold with hands on the floor, feet planted, and knees softly bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/76798a07-9efe-4f12-b03b-1e653d24f600/public"
 Stretch/Mobility,ST346,Hamstring Floss,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel optional,Supine,Mobility,Common,Raise and lower a mostly straight leg slowly from a supine position.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back and extend one leg upward, on a wall, through a doorway, or into a towel as listed. 2) Keep the opposite leg bent or long in a comfortable position. 3) Straighten the raised knee only as far as you can without strain. 4) Breathe, then lower and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Towel-assisted setup | A person lies on their back with one leg raised in a towel loop and the opposite leg relaxed on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5491cd30-adc1-4eec-158c-bd92bf355d00/public ;; Gentle top range | The raised leg moves closer to vertical with a mostly straight knee while the towel supports the foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bdcaa0da-9c89-4270-2619-cd0898ae8a00/public ;; Controlled lower | The raised leg lowers smoothly at a shallow angle while the person keeps control through the towel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de08eb4d-b1ab-4eed-f28c-42753283d300/public ;; Switch sides | The person switches legs, keeping one leg long on the mat while the other leg raises with towel support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4722f1c2-bf22-4356-f91b-3a37a7865f00/public"
-Stretch/Mobility,ST347,Supine Leg Lowering Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Mobility,Variant,Hold one leg up and lower the other leg slowly to stretch and control hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Hold one leg up and lower the other leg slowly to stretch and control hips. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST348,Standing Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair optional,Standing,Static Stretch,Very common,Hold one ankle behind you and bring heel toward glute while knees stay close.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair optional before you start and make sure it will not slide or tip. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST349,Side-Lying Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Side-lying,Static Stretch,Common,Lie on side and pull the top heel toward the glute gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side or stomach as listed. 2) Bend one knee and hold the ankle, foot, or pant leg. 3) Gently draw heel toward glute while keeping pelvis from arching forward. 4) Hold, breathe, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST350,Prone Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Prone,Static Stretch,Common,Lie face down and pull one heel toward the glute with the same-side hand.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side or stomach as listed. 2) Bend one knee and hold the ankle, foot, or pant leg. 3) Gently draw heel toward glute while keeping pelvis from arching forward. 4) Hold, breathe, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST351,Kneeling Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Kneeling,Static Stretch,Common,Kneel with one foot behind and gently shift hips forward to lengthen the thigh.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST352,Couch Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,Couch or wall,Half-kneeling,Static Stretch,Very common,Place back shin against a couch or wall and kneel tall to stretch the quad.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. Set up your couch or wall before you start and make sure it will not slide or tip. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST353,Half-Kneeling Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Half-kneeling,Static Stretch,Common,"In half-kneeling, hold the back foot and gently bring heel toward glute.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST354,Standing Quad Stretch with Reach,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Hold ankle and reach the opposite arm overhead while staying tall.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST355,Dynamic Quad Pull Walk,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Walk forward and briefly pull one heel toward glute each step.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST356,Shin Box Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Seated,Static Stretch,Variant,Sit in a shin-box position and gently lean back to stretch the front thigh.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST357,Hero Pose,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Kneeling,Static Stretch,Common,Kneel with hips between heels or on support to stretch quads and ankles.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel with knees close and feet outside the hips, using a pillow or support if listed. 2) Sit back only as far as your knees and ankles feel comfortable. 3) Stay tall or recline slightly only if the prep variation allows. 4) Breathe, then come out slowly using your hands.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST358,Supported Hero Pose,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Pillow or block,Kneeling,Static Stretch,Common,Sit on support between heels and breathe while the thighs and ankles lengthen.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel with knees close and feet outside the hips, using a pillow or support if listed. 2) Sit back only as far as your knees and ankles feel comfortable. 3) Stay tall or recline slightly only if the prep variation allows. 4) Breathe, then come out slowly using your hands.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST359,Reclined Hero Prep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Advanced,Pillows optional,Kneeling/Supine,Static Stretch,Variant,Lean back from hero pose only as far as knees and back tolerate comfortably.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel with knees close and feet outside the hips, using a pillow or support if listed. 2) Sit back only as far as your knees and ankles feel comfortable. 3) Stay tall or recline slightly only if the prep variation allows. 4) Breathe, then come out slowly using your hands.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST360,Standing Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Very common,"Step one foot back, keep heel down, and lean into the wall.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST361,Bent-Knee Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Very common,Bend the back knee slightly while keeping heel down to target the soleus.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST362,Downward Dog Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Inverted,Static Stretch,Very common,Press hips back and pedal heels one at a time toward the floor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST363,Stair Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Stair,Standing,Static Stretch,Common,Stand on a stair edge and gently lower one heel below step height.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand on a stair with the ball of one foot on the edge and hold support. 2) Let the heel lower gently below the step until the calf stretches. 3) Keep the knee straight for upper calf or bent for deeper soleus emphasis. 4) Rise back up and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST364,Wall Soleus Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Common,Step one foot back and bend both knees while keeping the rear heel down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST365,Seated Calf Stretch with Towel,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Seated,Static Stretch,Common,Loop towel around the foot and pull toes toward shin with knee straight.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with one leg extended and a towel looped around the ball of that foot if listed. 2) Keep the knee straight or bent depending on the variation. 3) Gently pull the toes toward your shin until the calf stretches. 4) Breathe, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST366,Seated Bent-Knee Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Seated,Static Stretch,Variant,Loop towel around foot with knee bent and pull toes toward shin.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with one leg extended and a towel looped around the ball of that foot if listed. 2) Keep the knee straight or bent depending on the variation. 3) Gently pull the toes toward your shin until the calf stretches. 4) Breathe, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST367,Runner's Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Common,Lean into a wall with one leg long behind and heel grounded.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST368,Calf Pedals,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Inverted,Dynamic Stretch,Common,"From downward dog or standing, alternate bending knees to move through calves.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST369,Ankle Dorsiflexion Rock,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing/Half-kneeling,Mobility,Very common,Drive knee toward wall over toes while heel stays down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. Set up your wall before you start and make sure it will not slide or tip. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST370,Half-Kneeling Ankle Rock,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Mobility,Common,"From half-kneeling, shift knee forward over toes while heel stays planted.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST371,Knee-to-Wall Ankle Mobility,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Mobility,Common,"Tap knee toward the wall while keeping heel down, adjusting distance gradually.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall before you start and make sure it will not slide or tip. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST372,Ankle CAR,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated/Standing,Mobility,Very common,Circle one ankle slowly through its full comfortable range.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST373,Ankle Alphabet,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Mobility,Common,Draw the alphabet in the air with one foot to mobilize the ankle.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST374,Toe Flexor Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Kneeling,Static Stretch,Common,Tuck toes under in kneeling and sit back gently to stretch the soles.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST375,Toe Extensor Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Kneeling,Static Stretch,Common,Point toes back on the floor and gently shift weight to stretch the tops of feet.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST376,Plantar Fascia Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Static Stretch,Common,Pull toes back gently while massaging or stretching the arch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST377,Wall Toe Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Common,Place toes up a wall with ball of foot on floor and lean in gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall before you start and make sure it will not slide or tip. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST378,Big Toe Extension Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or floor,Standing/Seated,Static Stretch,Common,Gently extend the big toe against the floor or wall while heel stays down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. Set up your wall or floor before you start and make sure it will not slide or tip. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST379,Toe Spreads,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Seated,Mobility,Common,"Spread toes wide, hold briefly, then relax.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST380,Toe Yoga,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Seated,Mobility,Common,"Lift the big toe while other toes stay down, then reverse.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST381,Foot Doming,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Seated,Mobility,Common,Shorten the arch by drawing the ball of the foot toward the heel without curling toes.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST382,Seated Shin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Kneeling,Static Stretch,Common,"Sit on heels with tops of feet down, adding support if needed.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Point or position the toes as listed to expose the front of the shin. 3) Shift weight gently until you feel a mild shin or ankle stretch. 4) Hold with steady breathing. 5) Release and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST383,Standing Shin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair,Standing,Static Stretch,Common,Place the top of one foot on the floor behind you and gently press down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Point or position the toes as listed to expose the front of the shin. 3) Shift weight gently until you feel a mild shin or ankle stretch. 4) Hold with steady breathing. 5) Release and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST384,Tibialis Anterior Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Point toes behind you and gently press the top of the foot into the floor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall with feet about hip-width apart and a little space around you. 2) Point or position the toes as listed to expose the front of the shin. 3) Shift weight gently until you feel a mild shin or ankle stretch. 4) Hold with steady breathing. 5) Release and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST385,Inner Thigh Butterfly,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Static Stretch,Very common,Sit with soles together and knees relaxed outward.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST386,Standing Inner Thigh Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Very common,Shift weight to one bent knee while the other leg stays straight.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST387,Side Lunge Groin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Sink into a side lunge and keep the straight-leg foot grounded.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST388,Frog Groin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Quadruped,Static Stretch,Common,Widen knees from all fours and shift hips back gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST389,Wide-Leg Seated Groin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Static Stretch,Common,Sit with legs wide and hinge slightly forward from the hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST390,Hamstring-to-Calf Towel Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Supine,Static Stretch,Common,Raise one leg with a towel and pull toes toward shin to include the calf.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back and extend one leg upward, on a wall, through a doorway, or into a towel as listed. 2) Keep the opposite leg bent or long in a comfortable position. 3) Straighten the raised knee only as far as you can without strain. 4) Breathe, then lower and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST391,IT Band Strap Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Supine,Static Stretch,Common,Use a towel around the foot and guide the leg across the body gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your towel before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Use a towel around the foot and guide the leg across the body gently. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST392,Outer Thigh Cross-Body Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Static Stretch,Common,Cross one leg over the body in a supine twist to stretch outer thigh and hip.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Cross one leg over the body in a supine twist to stretch outer thigh and hip. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST393,Standing IT Band Reach,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Cross one foot behind the other and reach overhead away from the back leg.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Cross one foot behind the other and reach overhead away from the back leg. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST394,Kneeling Hamstring Rock,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Mobility,Common,"From half split, gently shift hips forward and back.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST395,Seated Hamstring Floss,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Mobility,Common,Sit tall and alternate straightening and bending one knee with toes pulled up.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST396,Standing Leg Cradle,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Standing,Dynamic Stretch,Common,Lift one shin across the body and gently cradle it while standing tall.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Lift one shin across the body and gently cradle it while standing tall. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST397,Walking Leg Cradle,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Standing,Dynamic Stretch,Common,Step forward and briefly pull one shin upward in a figure-four shape.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Step forward and briefly pull one shin upward in a figure-four shape. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST398,Walking Hamstring Scoop,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Step one heel forward and scoop hands along the leg as hips hinge back.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall and step forward with space ahead. 2) Straighten one leg or sweep the heel forward as listed. 3) Hinge or reach gently toward the toes without forcing. 4) Stand tall and repeat on the other side while walking.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST399,A-Skip Prep Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Standing,Dynamic Stretch,Variant,March with a quick knee lift and ankle dorsiflexion rhythm.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) March with a quick knee lift and ankle dorsiflexion rhythm. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST400,Heel Flick Walk,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Walk forward flicking heels toward glutes to warm quads.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Walk forward flicking heels toward glutes to warm quads. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST401,Straight-Leg March,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,March with straight-leg lifts to gently mobilize hamstrings.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall and step forward with space ahead. 2) Straighten one leg or sweep the heel forward as listed. 3) Hinge or reach gently toward the toes without forcing. 4) Stand tall and repeat on the other side while walking.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST402,Lateral Leg Swing,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair,Standing,Dynamic Stretch,Common,Swing one leg side to side in front of the body with control.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST403,Forward Leg Swing,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair,Standing,Dynamic Stretch,Common,Swing one leg forward and backward without twisting the pelvis.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST404,Standing Knee Circles,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Mobility,Common,Bend knees slightly and circle them together within a small range.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST405,Supported Knee CAR,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Chair,Seated,Mobility,Variant,"Hold thigh and slowly straighten, rotate, and bend the knee.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Hold thigh and slowly straighten, rotate, and bend the knee. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST406,Seated Knee Extension Floss,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Chair,Seated,Mobility,Common,"Sit tall and straighten one knee, then bend it smoothly.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Sit tall and straighten one knee, then bend it smoothly. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST407,Supine Quad Set Stretch Prep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Mobility,Variant,Lie with leg straight and gently tighten thigh to lengthen behind the knee.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST408,Heel Slide,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Mobility,Common,"Lie on back and slide one heel toward hips, then extend the leg again.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST409,Standing Hamstring Curl Mobility,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Chair optional,Standing,Mobility,Common,"Bend one knee to bring heel toward glute, then lower smoothly.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your chair optional before you start and make sure it will not slide or tip. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST410,Calf Wall Pulse,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Dynamic Stretch,Common,Move gently in and out of a wall calf stretch without bouncing.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Make sure the support surface is stable and positioned so you can exit easily. 6) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST411,Ankle Bounce Warm-Up,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Make small springy ankle movements with soft knees and light feet.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST412,Toe Rockers,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Mobility,Common,Rock from heels to toes and back while standing tall.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST413,Heel Drop Breathing Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Stair,Standing,Static Stretch,Variant,Lower heels off a stair and breathe slowly into the calf stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand on a stair with the ball of one foot on the edge and hold support. 2) Let the heel lower gently below the step until the calf stretches. 3) Keep the knee straight for upper calf or bent for deeper soleus emphasis. 4) Rise back up and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST414,Seated Ankle Inversion-Eversion,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Mobility,Common,Turn soles inward and outward slowly to mobilize ankles.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST415,Toe Tuck Rock Back,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Quadruped,Mobility,Common,"From all fours with toes tucked, rock hips back gently.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST416,Untucked Toe Rock Back,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Quadruped,Mobility,Common,Point toes back and rock hips toward heels to stretch the tops of feet.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST417,Standing Straddle Shift,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Stand wide and shift weight side to side to warm inner thighs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST418,Half-Kneeling Hamstring Sweep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Dynamic Stretch,Variant,"From half split, sweep hands along the front leg and return upright.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall and step forward with space ahead. 2) Straighten one leg or sweep the heel forward as listed. 3) Hinge or reach gently toward the toes without forcing. 4) Stand tall and repeat on the other side while walking.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST419,Supported Split Prep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,Chair,Standing/Half-kneeling,Static Stretch,Variant,Use a chair for balance while lengthening front hamstring and back hip flexor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Use a chair for balance while lengthening front hamstring and back hip flexor. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST420,Low Lunge Quad Grab,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Advanced,None,Lunge,Static Stretch,Variant,"From low lunge, bend back knee and hold the foot for a quad stretch.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST421,Pigeon Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Advanced,None,Seated/Prone,Static Stretch,Variant,"From pigeon, bend the back knee and gently hold the foot if comfortable.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Set up in a comfortable pigeon position with one shin forward and the other leg behind you. 2) Bend the back knee and reach for the back foot only if comfortable. 3) Gently draw the heel toward your glute while keeping the front hip supported. 4) Release slowly and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST422,Seated Calf and Hamstring Combo,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Seated,Static Stretch,Common,"Sit tall, loop towel around foot, and pull toes back with knee straight.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with one leg extended and a towel looped around the ball of that foot if listed. 2) Keep the knee straight or bent depending on the variation. 3) Gently pull the toes toward your shin until the calf stretches. 4) Breathe, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST423,Wall V-Hamstring Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Supine,Static Stretch,Common,Lie with both legs up the wall and open them into a gentle V.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back and extend one leg upward, on a wall, through a doorway, or into a towel as listed. 2) Keep the opposite leg bent or long in a comfortable position. 3) Straighten the raised knee only as far as you can without strain. 4) Breathe, then lower and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST424,Wall Single-Leg Adductor Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Supine,Static Stretch,Variant,Lie with one leg up the wall and slowly let it open to the side.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your wall before you start and make sure it will not slide or tip. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST425,Supported Standing Split Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,Wall or chair,Standing,Static Stretch,Variant,Hinge forward and lift one leg back while hands hold support.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Hinge forward and lift one leg back while hands hold support. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST426,Low Dragon Lunge,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Lunge,Static Stretch,Common,Sink into a long low lunge with hands inside the front foot.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST427,Lunge Hamstring Flow,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Mobility,Very common,Flow between low lunge and half split on the same side.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST428,Down-Dog to Lunge Flow,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Inverted/Lunge,Mobility,Common,"Move from downward dog into a low lunge and back, alternating sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start with hands on the floor and hips lifted, creating an upside-down V shape. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST429,Sun Salutation A,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing/Flow,Mobility Flow,Very common,"Flow from standing fold to plank, upward dog or cobra, downward dog, and back to stand.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and arms relaxed. 2) Inhale to reach arms overhead, then exhale to fold forward. 3) Step or move through plank, cobra/up-dog, and down dog as the version allows. 4) Step forward, fold, and rise back to standing with control.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST430,Half Sun Salutation,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Mobility Flow,Common,"Reach overhead, fold forward, half lift, fold, and return to standing.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and arms relaxed. 2) Inhale to reach arms overhead, then exhale to fold forward. 3) Step or move through plank, cobra/up-dog, and down dog as the version allows. 4) Step forward, fold, and rise back to standing with control.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST431,World's Greatest Stretch Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Lunge/Flow,Mobility Flow,Very common,"Cycle through lunge, elbow drop, hamstring shift, and thoracic rotation.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST432,Down Dog to Cobra Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Flow,Mobility Flow,Common,"Move from downward dog through plank into cobra, then back smoothly.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in a plank or downward dog. 2) Move slowly into cobra or lunge as listed. 3) Return through downward dog with knees bent if needed. 4) Repeat the flow while breathing smoothly.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST433,Cat-Cow to Child's Pose Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Quadruped/Flow,Mobility Flow,Very common,Alternate cat-cow reps with a slow rock back into child's pose.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees and place the pillow or support in front of you if using one. 2) Bring hips back toward heels and rest your torso on the support or toward the floor. 3) Reach arms forward or relax them beside you. 4) Breathe into your back, then press hands into the floor to come up.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST434,90/90 Hip Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Seated/Flow,Mobility Flow,Common,Switch between 90/90 sides and fold briefly over each front leg.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit in a 90/90 hip position. 2) Rotate or switch both knees from one side to the other with hand support. 3) Pause in each side and breathe into the hips. 4) Continue slowly for the planned time.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST435,Hip Flexor to Hamstring Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Half-kneeling/Flow,Mobility Flow,Very common,Move between low lunge hip flexor stretch and half split hamstring stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a half-kneeling lunge. 2) Shift hips forward slightly to stretch the hip flexor. 3) Shift hips back and straighten the front leg to stretch the hamstring. 4) Flow between the two positions, then switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST436,Deep Squat to Forward Fold Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Mobility Flow,Common,Alternate between a supported deep squat and a standing forward fold.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST437,Inchworm to Cobra Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing/Flow,Mobility Flow,Common,"Walk hands to plank, lower into cobra, then press back and walk feet in.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in a plank or downward dog. 2) Move slowly into cobra or lunge as listed. 3) Return through downward dog with knees bent if needed. 4) Repeat the flow while breathing smoothly.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST438,Dynamic Lunge Matrix,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing/Flow,Dynamic Stretch,Common,"Move through forward, side, and reverse lunges with gentle reach patterns.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Move through forward, side, and reverse lunges with gentle reach patterns. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST439,Standing Full-Body Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Static Stretch,Very common,Reach arms overhead and lengthen from feet through fingertips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST440,Standing Side-to-Side Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Alternate overhead reaches to each side with slow breathing.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST441,Windmill Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Mobility,Common,Hinge with wide feet and rotate one hand toward the opposite foot.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST442,Standing Windmill Arms,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Sweep one arm down and the other up as the torso rotates gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST443,Toy Soldier Walk,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Walk forward with straight-leg kicks toward the opposite hand.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Walk forward with straight-leg kicks toward the opposite hand. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST444,Walking Quad-and-Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Pull one ankle behind and reach the opposite arm overhead while walking.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST445,Walking Lunge with Rotation,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Dynamic Stretch,Common,Step into a lunge and rotate the torso toward the front leg.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Step into a lunge and rotate the torso toward the front leg. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST446,Walking Lunge with Overhead Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Dynamic Stretch,Common,Step into a lunge and reach both arms overhead to open hips and trunk.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST447,Side Lunge Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,"Shift from side to side between lateral lunges, keeping the long leg straight.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST448,Cossack Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Mobility,Common,Move slowly between side squat positions while keeping heels down if possible.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST449,Bear to Down Dog,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Quadruped/Inverted,Mobility Flow,Common,Move from bear position to downward dog and back with smooth hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start with hands on the floor and hips lifted, creating an upside-down V shape. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Move from bear position to downward dog and back with smooth hips. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST450,Beast to Crab Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Advanced,None,Quadruped/Flow,Mobility Flow,Common,"Rotate from bear position into crab reach, alternating sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST451,Scorpion Reach Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Prone/Supine,Mobility Flow,Common,Alternate prone or supine scorpion reaches through a comfortable trunk rotation.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST452,Lizard to Hamstring Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Lunge/Flow,Mobility Flow,Common,Move between lizard lunge and straight-front-leg hamstring stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST453,Pigeon to Down Dog Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Flow,Mobility Flow,Common,"Move from pigeon stretch back to downward dog, alternating sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in a plank or downward dog. 2) Move slowly into cobra or lunge as listed. 3) Return through downward dog with knees bent if needed. 4) Repeat the flow while breathing smoothly.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST454,Low Lunge to Twist Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Lunge/Flow,Mobility Flow,Common,"Step into low lunge, rotate chest open, then return and switch sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST455,Shoulder CAR Sequence,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility,Common,Perform slow shoulder circles on both sides with ribs stacked.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST456,Hip CAR Sequence,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,Chair optional,Standing,Mobility,Common,Perform slow hip circles on both sides with steady posture.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your chair optional before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST457,Ankle-Hip-Shoulder CAR Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Mobility Flow,Variant,"Move through ankle, hip, and shoulder circles in sequence.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST458,Morning Mobility Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Mobility Flow,Common,"Cycle through neck turns, shoulder rolls, cat-cow, hip circles, and calf pumps.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST459,Desk Reset Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Mobility Flow,Common,"Combine neck turns, chest opener, seated twist, and ankle circles from a chair.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST460,Post-Walk Cooldown Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Static Stretch,Common,"Move through calf, hamstring, quad, and hip flexor stretches on both sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST461,Low-Back Reset Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine/Quadruped,Recovery Flow,Common,"Combine pelvic tilts, knee-to-chest, windshield wipers, and child's pose.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST462,Hip Opener Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Seated/Flow,Mobility Flow,Common,"Combine butterfly, 90/90 switches, pigeon, and half-kneeling hip flexor stretch.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST463,Upper-Back Reset Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Quadruped/Flow,Mobility Flow,Common,"Combine thread the needle, open books, and child's pose side reaches.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST464,Shoulder Opener Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Towel optional,Standing,Mobility Flow,Common,"Move through arm circles, towel pass-throughs, and cross-body shoulder stretches.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your towel optional before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST465,Ankle Mobility Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Wall optional,Standing/Floor,Mobility Flow,Common,"Combine ankle circles, knee-to-wall rocks, calf stretch, and toe rocks.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall optional before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST466,Breathing Child's Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Kneeling,Breathing/Reset,Common,Rest in child's pose and breathe slowly into the back and sides of the ribs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees and place the pillow or support in front of you if using one. 2) Bring hips back toward heels and rest your torso on the support or toward the floor. 3) Reach arms forward or relax them beside you. 4) Breathe into your back, then press hands into the floor to come up.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST467,Crocodile Breathing Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Prone,Breathing/Reset,Common,Lie face down and breathe so the belly expands into the floor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your stomach with forehead resting on your hands. 2) Inhale gently so your belly expands into the floor. 3) Exhale slowly and soften your shoulders and hips. 4) Repeat for the planned breaths.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST468,90/90 Breathing Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair or wall,Supine,Breathing/Reset,Very common,Lie on back with legs supported and breathe slowly with ribs down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with calves on a chair or feet on a wall so hips and knees are bent. 2) Exhale slowly and feel your ribs soften down. 3) Inhale quietly into the sides and back of your ribs. 4) Repeat without forcing big breaths.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST469,Constructive Rest Breathing,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Breathing/Reset,Common,"Lie on back with knees bent and feet flat, allowing the body to settle.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST470,Legs-Up-the-Wall,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Wall,Supine,Recovery,Very common,Lie on back with legs supported on a wall and breathe slowly.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit with one hip near a wall, then roll onto your back. 2) Swing your legs up the wall and let arms rest comfortably. 3) Breathe slowly and let your back settle. 4) Bend knees and roll to one side to come out.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST471,Supported Child's Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Pillow,Kneeling,Recovery,Common,Rest torso on a pillow in child's pose for a relaxed back and hip stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees and place the pillow or support in front of you if using one. 2) Bring hips back toward heels and rest your torso on the support or toward the floor. 3) Reach arms forward or relax them beside you. 4) Breathe into your back, then press hands into the floor to come up.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST472,Supported Fish Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Pillow or rolled towel,Supine,Static Stretch,Common,Lie back over support under upper spine to open the chest gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your pillow or rolled towel before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Lie back over support under upper spine to open the chest gently. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST473,Corpse Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Recovery,Very common,Lie on back with arms and legs relaxed and breathe naturally.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST474,Seated Box Breathing Posture,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Breathing/Reset,Common,Sit tall and breathe slowly while relaxing shoulders and jaw.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST475,Supine Diaphragmatic Breathing,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Breathing/Reset,Very common,Place hands on belly and ribs and breathe slowly without forcing expansion.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST476,Rib Expansion with Side Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Seated,Breathing/Reset,Common,Reach one arm overhead and breathe into the open side of the ribs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST477,Standing Shake-Out,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Recovery,Common,Gently shake arms and legs to release tension before or after stretching.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST478,Progressive Relaxation Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Recovery,Variant,Lie down and relax one body area at a time while breathing slowly.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST479,Wall Posture Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Wall,Standing,Mobility,Common,"Stand against a wall and align head, ribs, and pelvis while breathing.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall before you start and make sure it will not slide or tip. 2) Stack head, ribs, and pelvis as comfortably as possible. 3) Let shoulders relax while the chest opens gently. 4) Take several slow breaths without forcing a rigid posture. 5) Step away or sit up and notice the new position.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST480,Seated Posture Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Mobility,Common,"Sit tall, stack ribs over pelvis, and gently lengthen the back of the neck.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Stack head, ribs, and pelvis as comfortably as possible. 3) Let shoulders relax while the chest opens gently. 4) Take several slow breaths without forcing a rigid posture. 5) Step away or sit up and notice the new position.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST481,Towel Roll Chest Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Rolled towel,Supine,Recovery,Common,Lie on a towel lengthwise along the spine and relax arms open.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your rolled towel before you start and make sure it will not slide or tip. 2) Stack head, ribs, and pelvis as comfortably as possible. 3) Let shoulders relax while the chest opens gently. 4) Take several slow breaths without forcing a rigid posture. 5) Step away or sit up and notice the new position.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST482,Full-Body Supine Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Static Stretch,Common,Lie on back and reach arms overhead while gently lengthening legs away.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with legs long or knees bent comfortably. 2) Reach arms overhead while lengthening through fingers and toes. 3) Take a slow breath into the ribs without arching hard. 4) Relax the reach and repeat.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST483,Full-Body Standing Yawn Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Static Stretch,Common,Reach overhead like a morning yawn and lengthen through the whole body.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST484,Side-Lying Fetal Breath,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Pillow optional,Side-lying,Breathing/Reset,Variant,Curl on one side and breathe slowly into the back ribs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST485,Supported Squat Breathing,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Door frame or support,Squat,Breathing/Reset,Common,Hold support in a squat and breathe into the low back and hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand with feet about shoulder-width apart, then lower into a comfortable squat depth. Set up your door frame or support before you start and make sure it will not slide or tip. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST486,Kneeling Hip and Lat Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Half-kneeling,Mobility Flow,Common,"From half-kneeling, shift hips forward and reach overhead into a side bend.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST487,Dynamic Chest and Hamstring Sweep,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Variant,Alternate opening arms wide with a gentle hamstring scoop step.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Alternate opening arms wide with a gentle hamstring scoop step. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST488,Standing Mobility Scan,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility,Variant,"Move slowly through neck, shoulders, hips, knees, and ankles to check range.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Move slowly through neck, shoulders, hips, knees, and ankles to check range. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST489,Pre-Run Dynamic Warm-Up,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Dynamic Stretch,Common,"Combine leg swings, walking knee hugs, quad pulls, and calf raises.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST490,Pre-Lift Mobility Warm-Up,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Dynamic Stretch,Common,"Combine cat-cow, hip hinges, squats, shoulder circles, and lunges.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST491,Evening Wind-Down Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Recovery Flow,Common,"Move through forward fold, figure-four, supine twist, and legs-up-the-wall.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST492,Chair Full-Body Mobility,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Mobility Flow,Common,"Do seated neck turns, shoulder rolls, twists, knee extensions, and ankle circles.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Do seated neck turns, shoulder rolls, twists, knee extensions, and ankle circles. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST493,Gentle Yoga Cooldown Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Recovery Flow,Common,"Flow through child's pose, puppy pose, pigeon or figure-four, and supine twist.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST494,Dynamic Side Reach March,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,March in place while alternating overhead side reaches.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST495,Standing Figure-Eight Arms,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility,Variant,Trace wide figure-eights with the arms to mobilize shoulders and upper back.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Trace wide figure-eights with the arms to mobilize shoulders and upper back. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST496,Cross-Crawl Mobility Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility Flow,Common,Alternate opposite elbow-to-knee taps with overhead reaches and twists.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST497,Low Lunge Rock and Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Lunge,Mobility,Common,Rock forward in a low lunge and reach one arm overhead.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST498,Half-Kneeling Windmill,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Half-kneeling,Mobility,Variant,"From half-kneeling, rotate one arm open toward the ceiling and back down.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST499,Quadruped Flow Sequence,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Quadruped,Mobility Flow,Common,"Move through cat-cow, rock backs, tail wags, and thread the needle.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",
-Stretch/Mobility,ST500,Seated Full-Body Side Stretch,Full-Body Mobility & Recovery,"Full body, side body, ribs",Beginner,Chair,Seated,Static Stretch,Common,"Sit tall, hold the chair lightly, and reach one arm overhead into a gentle side stretch.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on a chair with both feet grounded. 2) Reach one arm overhead and place the other hand on the chair or thigh. 3) Lean gently to the side until you feel the side body stretch. 4) Return to center and switch sides.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",
+Stretch/Mobility,ST347,Supine Leg Lowering Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Mobility,Variant,Hold one leg up and lower the other leg slowly to stretch and control hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Hold one leg up and lower the other leg slowly to stretch and control hips. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Both legs raised | Adult demonstrating Supine Leg Lowering Stretch at the both legs raised step: Controlled symmetric start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a907db65-6f01-4a3a-736a-209247e0ec00/public ;; Lower right leg | Adult demonstrating Supine Leg Lowering Stretch at the lower right leg step: Controlled right-leg endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6b5ae193-3701-465d-cf30-a96b2facdc00/public ;; Lower left leg | Adult demonstrating Supine Leg Lowering Stretch at the lower left leg step: Controlled left-leg endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/56aafd6c-9ad3-4576-b769-a1323789c500/public
+Stretch/Mobility,ST348,Standing Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair optional,Standing,Static Stretch,Very common,Hold one ankle behind you and bring heel toward glute while knees stay close.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair optional before you start and make sure it will not slide or tip. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Standing setup | Adult demonstrating Standing Quad Stretch at the standing setup step: No moving limbs. Both feet stay flat and hip-width; knees softly unlocked; pelvis neutral; ribs stacked over hips; shoulders relaxed. Direct front camera with anatomical right on viewer-left and anatomical left on viewer-right. Must not show a lifted foot, bent-back knee, crossed legs, prop, or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/beb78a3b-79f8-42f1-bcf0-064950765800/public ;; Right quad hold | Front view of a standing right quadriceps stretch with the right hand holding the right ankle behind the body and the left foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19aa2cf5-ae11-4184-e0b3-e6ae3ec18d00/public ;; Left quad hold | Front view of a standing left quadriceps stretch with the left hand holding the left ankle behind the body and the right foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d73ae8ea-b0a0-4735-a659-eda20451f100/public"
+Stretch/Mobility,ST349,Side-Lying Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Side-lying,Static Stretch,Common,Lie on side and pull the top heel toward the glute gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side or stomach as listed. 2) Bend one knee and hold the ankle, foot, or pant leg. 3) Gently draw heel toward glute while keeping pelvis from arching forward. 4) Hold, breathe, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Side-lying setup | Adult demonstrating Side-Lying Quad Stretch at the side-lying setup step: Long neutral side-lying base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dfeaf319-778b-4100-845d-7b5e738d1700/public ;; Top-leg stretch | Adult demonstrating Side-Lying Quad Stretch at the top-leg stretch step: Gentle heel-to-glute quad stretch with stacked hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/87eb17e4-717b-4305-62de-df8d04fd4100/public
+Stretch/Mobility,ST350,Prone Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Prone,Static Stretch,Common,Lie face down and pull one heel toward the glute with the same-side hand.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your side or stomach as listed. 2) Bend one knee and hold the ankle, foot, or pant leg. 3) Gently draw heel toward glute while keeping pelvis from arching forward. 4) Hold, breathe, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Prone setup | Adult demonstrating Prone Quad Stretch at the prone setup step: Neutral pelvis before bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2cf98123-506c-4486-09f4-09e4b5dec100/public ;; Same-side quad hold | Adult demonstrating Prone Quad Stretch at the same-side quad hold step: Same-side quad stretch without lumbar arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b0375a3d-e0e3-4380-8e21-f96c62f5c700/public
+Stretch/Mobility,ST351,Kneeling Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Kneeling,Static Stretch,Common,Kneel with one foot behind and gently shift hips forward to lengthen the thigh.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Half-kneeling setup | Adult demonstrating Kneeling Quad Stretch at the half-kneeling setup step: Stable pre-stretch base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6a4e8b00-e055-4060-ac6e-ea7885c2d400/public ;; Hold rear foot | Adult demonstrating Kneeling Quad Stretch at the hold rear foot step: Mild left-quadriceps stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f2e3ec18-84b7-4f7b-b412-4c7392908f00/public ;; Switch sides | Adult demonstrating Kneeling Quad Stretch at the switch sides step: Mild right-quadriceps stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7c6bab20-78b8-4b27-52ff-10639fb36000/public
+Stretch/Mobility,ST352,Couch Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,Couch or wall,Half-kneeling,Static Stretch,Very common,Place back shin against a couch or wall and kneel tall to stretch the quad.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. Set up your couch or wall before you start and make sure it will not slide or tip. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Couch setup | Adult demonstrating Couch Quad Stretch at the couch setup step: Supported half kneel close enough to the wall for control. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1865e90b-4f6e-484c-1cfb-ed7a5b177500/public ;; Tall couch stretch | Adult demonstrating Couch Quad Stretch at the tall couch stretch step: Tall front-of-thigh stretch with small posterior pelvic tilt. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/26dd57d3-153d-4552-7ae5-e8c5409adb00/public
+Stretch/Mobility,ST353,Half-Kneeling Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Half-kneeling,Static Stretch,Common,"In half-kneeling, hold the back foot and gently bring heel toward glute.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Half-kneeling setup | Adult demonstrating Half-Kneeling Quad Stretch at the half-kneeling setup step: Balanced lunge setup. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d789ac2-89f3-499c-3134-ae8e55219600/public ;; Back-foot quad hold | Adult demonstrating Half-Kneeling Quad Stretch at the back-foot quad hold step: Half-kneeling quad stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ff628f6-7790-4edf-2fd2-637aa0cedc00/public
+Stretch/Mobility,ST354,Standing Quad Stretch with Reach,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Hold ankle and reach the opposite arm overhead while staying tall.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Standing setup | Adult demonstrating Standing Quad Stretch with Reach at the standing setup step: Balanced neutral start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/40575404-467b-4e54-7ae0-117ac2706d00/public ;; Right quad with reach | Adult demonstrating Standing Quad Stretch with Reach at the right quad with reach step: Right-quadriceps stretch with opposite reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/28226bf1-e384-44d2-9623-44d5717c6800/public ;; Left quad with reach | Adult demonstrating Standing Quad Stretch with Reach at the left quad with reach step: Left-quadriceps stretch with opposite reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8c920872-93ef-41fe-0c1f-0baed4ed9c00/public
+Stretch/Mobility,ST355,Dynamic Quad Pull Walk,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Walk forward and briefly pull one heel toward glute each step.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Right quad pull | Walking quadriceps stretch with the right knee bent behind and the right hand holding the right shoe while the left leg supports. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93a4f050-a052-419e-3c50-e52c69a56300/public ;; Left quad pull | Walking quadriceps stretch with the left knee bent behind and the left hand holding the left shoe while the right leg supports. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd44283f-817f-4f0f-1f32-38a776257000/public
+Stretch/Mobility,ST356,Shin Box Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Seated,Static Stretch,Variant,Sit in a shin-box position and gently lean back to stretch the front thigh.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",First-side shin-box setup | Adult seated upright in a first-side 90/90 shin-box position with both knees bent and feet relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cba7265f-0d89-4a31-2171-d15e96907400/public ;; First-side supported lean | Adult maintaining the first-side shin-box legs while leaning gently backward onto the hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/22c65b96-cdeb-490e-9aaf-24da837e6600/public ;; Opposite-side shin-box setup | Adult seated upright in the mirrored 90/90 shin-box position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a0f14e24-f590-40b9-11f3-0b5252900d00/public ;; Opposite-side supported lean | Adult maintaining the mirrored shin-box legs while leaning gently backward onto the hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/53c6e66e-ad54-410c-b898-4366ef27b600/public
+Stretch/Mobility,ST357,Hero Pose,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Kneeling,Static Stretch,Common,Kneel with hips between heels or on support to stretch quads and ankles.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel with knees close and feet outside the hips, using a pillow or support if listed. 2) Sit back only as far as your knees and ankles feel comfortable. 3) Stay tall or recline slightly only if the prep variation allows. 4) Breathe, then come out slowly using your hands.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Kneeling setup | Adult demonstrating Hero Pose at the kneeling setup step: hips remain slightly lifted with space between the heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dcac08c3-a6a5-4616-d3bb-9625dd913e00/public ;; Hero pose | Adult demonstrating Hero Pose at the hero pose step: sitting bones settle between feet while spine stays tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0aa784c4-b0df-4b5b-dfd0-a9b337ccfc00/public
+Stretch/Mobility,ST358,Supported Hero Pose,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Pillow or block,Kneeling,Static Stretch,Common,Sit on support between heels and breathe while the thighs and ankles lengthen.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel with knees close and feet outside the hips, using a pillow or support if listed. 2) Sit back only as far as your knees and ankles feel comfortable. 3) Stay tall or recline slightly only if the prep variation allows. 4) Breathe, then come out slowly using your hands.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Kneeling setup | Adult demonstrating Supported Hero Pose at the kneeling setup step: upright high-kneeling setup ready to lower. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/53864f80-2a68-4a2c-4976-11f0e99e4c00/public ;; Supported hold | Adult demonstrating Supported Hero Pose at the supported hold step: comfortable upright supported hero hold without forcing knees or ankles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/94e91bd7-ee92-4cb9-b95b-d56de54e4e00/public
+Stretch/Mobility,ST359,Reclined Hero Prep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Advanced,Pillows optional,Kneeling/Supine,Static Stretch,Variant,Lean back from hero pose only as far as knees and back tolerate comfortably.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel with knees close and feet outside the hips, using a pillow or support if listed. 2) Sit back only as far as your knees and ankles feel comfortable. 3) Stay tall or recline slightly only if the prep variation allows. 4) Breathe, then come out slowly using your hands.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set supported hero | Athlete sits in supported hero prep with both soles visibly facing upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/791b8b73-f6b9-474d-a458-6914d21c6d00/public ;; Recline a little | Athlete makes a small supported recline while both soles remain facing upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/49be8f90-76a9-4026-f5a5-e924ca6f1a00/public
+Stretch/Mobility,ST360,Standing Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Very common,"Step one foot back, keep heel down, and lean into the wall.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Left leg front | Adult demonstrating Standing Calf Stretch at the left leg front step: long straight line from rear RIGHT hip through rear RIGHT knee to the fully grounded rear RIGHT heel; hips and shoulders square toward wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4aa88661-d1f6-44e2-dadb-e26b43c46800/public ;; Right leg front | Adult demonstrating Standing Calf Stretch at the right leg front step: long straight line from rear LEFT hip through rear LEFT knee to the fully grounded rear LEFT heel; hips and shoulders square toward wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7677514f-09a1-4867-6141-5ae2d6fc3c00/public
+Stretch/Mobility,ST361,Bent-Knee Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Very common,Bend the back knee slightly while keeping heel down to target the soleus.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Staggered setup | Adult demonstrating Bent-Knee Calf Stretch at the staggered setup step: rear heel grounded, rear knee softly unlocked, both feet pointing generally toward the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a225f3b7-6fbb-46ca-fc6c-cb579d5b0200/public ;; Bent-knee hold | Adult demonstrating Bent-Knee Calf Stretch at the bent-knee hold step: rear knee tracks the same foot and the heel has full contact. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3a435ded-8077-4837-9639-219aba0ebe00/public"
+Stretch/Mobility,ST362,Downward Dog Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Inverted,Static Stretch,Very common,Press hips back and pedal heels one at a time toward the floor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Right heel press | Adult demonstrating Downward Dog Calf Stretch at the right heel press step: Anatomical right near/foreground leg stays straight and its entire foot, including heel, contacts the mat; anatomical left far/background knee bends and left heel lifts with forefoot planted. Both arms stable, hips high, spine long. Right-rear oblique camera with hands image-left and feet image-right. Must not show the near heel raised, both heels raised/down, switched knee roles, crossed feet, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/816bac20-8912-48a6-f376-4340eafd6c00/public ;; Left heel press | Adult demonstrating Downward Dog Calf Stretch at the left heel press step: Anatomical left far/background leg stays straight and its entire foot, including heel, contacts mat; anatomical right near/foreground knee bends and right heel lifts with forefoot planted. Both arms stable, hips high, spine long. Right-rear oblique camera with hands image-left and feet image-right. Must not show the far heel raised, both heels raised/down, switched knee roles, crossed feet, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8f66287d-a44e-4ac4-d46d-45abbe484200/public"
+Stretch/Mobility,ST363,Stair Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Stair,Standing,Static Stretch,Common,Stand on a stair edge and gently lower one heel below step height.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand on a stair with the ball of one foot on the edge and hold support. 2) Let the heel lower gently below the step until the calf stretches. 3) Keep the knee straight for upper calf or bent for deeper soleus emphasis. 4) Rise back up and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Forefoot-edge setup | Adult demonstrating Stair Calf Stretch at the forefoot-edge setup step: safe forefoot contact before lowering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b9792e13-977f-4af7-493b-70bed4464b00/public ;; Heel below tread | Adult demonstrating Stair Calf Stretch at the heel below tread step: controlled dorsiflexion and mild calf stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0034a0b5-c509-403c-776e-ffdad3413300/public
+Stretch/Mobility,ST364,Wall Soleus Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Common,Step one foot back and bend both knees while keeping the rear heel down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Wall setup | Adult demonstrating Wall Soleus Stretch at the wall setup step: back heel down and feet separated. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3cbf1fa0-57d1-4413-01df-a8d21ef40000/public ;; Bent-knee hold | Adult demonstrating Wall Soleus Stretch at the bent-knee hold step: back knee visibly bent more than setup with heel heavy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7a29fff-fcd5-4f0b-9b0f-3272bfbee300/public
+Stretch/Mobility,ST365,Seated Calf Stretch with Towel,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Seated,Static Stretch,Common,Loop towel around the foot and pull toes toward shin with knee straight.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with one leg extended and a towel looped around the ball of that foot if listed. 2) Keep the knee straight or bent depending on the variation. 3) Gently pull the toes toward your shin until the calf stretches. 4) Breathe, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Towel setup | Adult demonstrating Seated Calf Stretch with Towel at the towel setup step: RIGHT knee straight; heel supported; towel centered around forefoot/ball, not toes or ankle; spine tall; no pull yet. Must not show bent target knee, towel behind heel, towel around toes only, rounded collapse, standing, shoe, missing towel end. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c1c8e3fa-4f05-49cd-45a1-80c34e7d1400/public ;; Calf stretch | Adult demonstrating Seated Calf Stretch with Towel at the calf stretch step: Towel tension draws forefoot toward shin; RIGHT knee remains straight; heel stays planted; ankle dorsiflexes without rolling inward; torso remains tall. Must not show knee bending, heel lifting, towel around toes only, ankle twisting, yanking, rounded back, pointed toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/10dbf2b1-9ccd-4622-130e-402b02673600/public"
+Stretch/Mobility,ST366,Seated Bent-Knee Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Seated,Static Stretch,Variant,Loop towel around foot with knee bent and pull toes toward shin.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with one leg extended and a towel looped around the ball of that foot if listed. 2) Keep the knee straight or bent depending on the variation. 3) Gently pull the toes toward your shin until the calf stretches. 4) Breathe, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set the seated position | The exerciser sits tall with one softly bent leg extended and the towel held ready before the forefoot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/02661808-f76f-4196-5401-55e67a760600/public ;; Loop the towel | The seated exerciser loops the towel securely around the first working forefoot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/777b3cc3-0784-491d-c2f3-c2d165774d00/public ;; Draw the toes toward the shin | The exerciser pulls the towel toward the torso to stretch the first bent-knee calf. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9296c6ad-778a-4c10-d896-1464a1eb6a00/public ;; Stretch the other forefoot | The exerciser visibly switches legs and repeats the towel-assisted bent-knee calf stretch on the other forefoot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7bc71bfe-d89b-4721-b0e8-d3c54f353100/public
+Stretch/Mobility,ST367,Runner's Calf Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Common,Lean into a wall with one leg long behind and heel grounded.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Grounded-heel split setup | Adult demonstrating Runner's Calf Stretch at the grounded-heel split setup step: both feet point toward the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/48544316-e5b5-4284-8447-b83c56287e00/public ;; Forward-lean endpoint | Adult demonstrating Runner's Calf Stretch at the forward-lean endpoint step: long straight rear leg and mild calf tension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc4d0431-7132-43ca-ff83-5910e1e16500/public
+Stretch/Mobility,ST368,Calf Pedals,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Inverted,Dynamic Stretch,Common,"From downward dog or standing, alternate bending knees to move through calves.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",downward-dog-setup | Adult demonstrating Calf Pedals at the downward-dog-setup step: both heels reach toward mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cd320c91-6001-4854-3621-7dc6e0ca9a00/public ;; calf-pedal | Adult demonstrating Calf Pedals at the calf-pedal step: opposite heel presses down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4e7cd098-440b-4069-24ad-1f3ad577e600/public
+Stretch/Mobility,ST369,Ankle Dorsiflexion Rock,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing/Half-kneeling,Mobility,Very common,Drive knee toward wall over toes while heel stays down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. Set up your wall before you start and make sure it will not slide or tip. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Half-kneeling setup | Adult demonstrating Ankle Dorsiflexion Rock at the half-kneeling setup step: right knee begins over ankle, right heel fully planted, right toes point straight toward wall, torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/452c25ba-e7d2-42a0-1322-e7d7e78ead00/public ;; Forward rock | Adult demonstrating Ankle Dorsiflexion Rock at the forward rock step: visible ankle dorsiflexion with shin angled forward and no heel lift; torso inclines only slightly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b736dd86-38ae-418e-4d42-d175f5fb1e00/public"
+Stretch/Mobility,ST370,Half-Kneeling Ankle Rock,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Mobility,Common,"From half-kneeling, shift knee forward over toes while heel stays planted.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",half-kneeling-setup | Adult demonstrating Half-Kneeling Ankle Rock at the half-kneeling-setup step: heel planted and torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80638e06-cb9e-4463-825f-036f22f5d200/public ;; forward-rock | Adult demonstrating Half-Kneeling Ankle Rock at the forward-rock step: gentle forward shift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/99a0157d-997d-498a-06f0-1e4d5c53e400/public
+Stretch/Mobility,ST371,Knee-to-Wall Ankle Mobility,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Mobility,Common,"Tap knee toward the wall while keeping heel down, adjusting distance gradually.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall before you start and make sure it will not slide or tip. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",wall-setup | Adult demonstrating Knee-to-Wall Ankle Mobility at the wall-setup step: right heel planted and knee over ankle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a12fec15-4281-4585-1ed1-dd2eb89a7a00/public ;; knee-tap | Adult demonstrating Knee-to-Wall Ankle Mobility at the knee-tap step: knee tracks over toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ac0ed029-c6a9-4e94-4951-a806367a9200/public
+Stretch/Mobility,ST372,Ankle CAR,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated/Standing,Mobility,Very common,Circle one ankle slowly through its full comfortable range.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Seated setup | Adult demonstrating Ankle CAR at the seated setup step: working foot clear with relaxed toes and quiet knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1ed09a18-7c8b-4c14-61ad-3c1fce9fa600/public ;; Ankle circle | Adult demonstrating Ankle CAR at the ankle circle step: motion originates at ankle while the knee stays forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/37549af5-c358-4f37-2326-ef08efcfb000/public
+Stretch/Mobility,ST373,Ankle Alphabet,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Mobility,Common,Draw the alphabet in the air with one foot to mobilize the ankle.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",foot-lifted | Adult demonstrating Ankle Alphabet at the foot-lifted step: Sit tall; left foot flat; right knee slightly extended so right foot hovers; ankle neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9ba71ffa-7d5c-403b-1ff6-f46a19491a00/public ;; trace-alphabet | Adult demonstrating Ankle Alphabet at the trace-alphabet step: Left foot stays flat; right leg remains lifted while ankle traces a small A-shaped path with foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4126dc29-3a5c-4b37-de0b-e2e69d681400/public
+Stretch/Mobility,ST374,Toe Flexor Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Kneeling,Static Stretch,Common,Tuck toes under in kneeling and sit back gently to stretch the soles.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",toes-tucked | Adult demonstrating Toe Flexor Stretch at the toes-tucked step: all toes tucked symmetrically with heels pointing up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0639e1f5-b697-4df1-4d0e-805cd9edf900/public ;; sit-back-gently | Adult demonstrating Toe Flexor Stretch at the sit-back-gently step: controlled sit-back creating mild sole tension while toes stay tucked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/356bf212-2ea2-4dee-0632-04dac66ac200/public
+Stretch/Mobility,ST375,Toe Extensor Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Kneeling,Static Stretch,Common,Point toes back on the floor and gently shift weight to stretch the tops of feet.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",tall-kneeling-setup | Adult demonstrating Toe Extensor Stretch at the tall-kneeling-setup step: tall torso and untucked toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/013f9a7e-4bc8-4ac7-3398-b25bd4e8d500/public ;; weight-shift | Adult demonstrating Toe Extensor Stretch at the weight-shift step: gentle controlled load across tops of feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/16847701-21dc-4de6-261a-878d448db600/public
+Stretch/Mobility,ST376,Plantar Fascia Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Static Stretch,Common,Pull toes back gently while massaging or stretching the arch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",seated-setup | Adult demonstrating Plantar Fascia Stretch at the seated-setup step: Sit tall near chair edge; left foot flat; right ankle crossed over left thigh; shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6c5e2dd3-6474-49ff-26bf-0a1d38251b00/public ;; toes-back | Adult demonstrating Plantar Fascia Stretch at the toes-back step: Right ankle remains crossed; left hand supports heel while right hand gently pulls all toes toward shin to stretch the arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ea502dee-5164-4ebb-20cc-74eefe292e00/public
+Stretch/Mobility,ST377,Wall Toe Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Static Stretch,Common,Place toes up a wall with ball of foot on floor and lean in gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall before you start and make sure it will not slide or tip. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",wall-toe-setup | Adult demonstrating Wall Toe Stretch at the wall-toe-setup step: stand close enough to control the toe extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e7356180-b0a3-478f-4213-77fe7871a500/public ;; gentle-lean | Adult demonstrating Wall Toe Stretch at the gentle-lean step: modest supported lean without forcing the foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af0154b1-df0a-4b31-b579-dedc291e0f00/public
+Stretch/Mobility,ST378,Big Toe Extension Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or floor,Standing/Seated,Static Stretch,Common,Gently extend the big toe against the floor or wall while heel stays down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. Set up your wall or floor before you start and make sure it will not slide or tip. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",wall-setup | Adult demonstrating Big Toe Extension Stretch at the wall-setup step: neutral toe before stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8e9bb271-84ba-4178-8963-b4a36d27f800/public ;; big-toe-extension | Adult demonstrating Big Toe Extension Stretch at the big-toe-extension step: gentle big-toe extension without heel lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b71a5d91-9de8-4d5c-0e0b-af8f17ab0500/public
+Stretch/Mobility,ST379,Toe Spreads,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Seated,Mobility,Common,"Spread toes wide, hold briefly, then relax.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",relaxed | Adult demonstrating Toe Spreads at the relaxed step: Sit tall; knees and toes face forward; both feet flat and parallel; toes relaxed without gripping. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1111a6a9-2896-4f66-4b11-76a43839fa00/public ;; spread | Adult demonstrating Toe Spreads at the spread step: Feet stay flat and parallel; all five toes on each foot fan apart while heels remain down and arches gently lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1f6998c6-0add-40e0-1c34-2953caabd100/public
+Stretch/Mobility,ST380,Toe Yoga,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Seated,Mobility,Common,"Lift the big toe while other toes stay down, then reverse.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",big-toe-lift | Adult demonstrating Toe Yoga at the big-toe-lift step: isolated big-toe extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c0786ec6-503c-4acb-649b-59303ed3d300/public ;; four-toe-lift | Adult demonstrating Toe Yoga at the four-toe-lift step: clearly separated four-toe lift with big toe pinned to floor marker. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c2eb4ed2-e08a-4fa0-9090-ff233c077400/public
+Stretch/Mobility,ST381,Foot Doming,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing/Seated,Mobility,Common,Shorten the arch by drawing the ball of the foot toward the heel without curling toes.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start seated or standing as the movement requires, keeping your spine tall and feet grounded. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",tripod-setup | Adult demonstrating Foot Doming at the tripod-setup step: neutral arch with three points of contact. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fec2d854-d7b9-4f9a-90c2-e6eb03cbb400/public ;; arch-dome | Adult demonstrating Foot Doming at the arch-dome step: gentle arch lift without toe clawing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c51bec8f-6f83-4d18-1b9e-ff693b013400/public
+Stretch/Mobility,ST382,Seated Shin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Kneeling,Static Stretch,Common,"Sit on heels with tops of feet down, adding support if needed.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Kneel on a comfortable surface with your torso tall and ribs stacked over hips. 2) Point or position the toes as listed to expose the front of the shin. 3) Shift weight gently until you feel a mild shin or ankle stretch. 4) Hold with steady breathing. 5) Release and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Set the feet and sit upright | Adult sits upright toward the heels with both shins and the tops of both feet resting flat on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe430323-4f55-405d-72ee-575bfc9cc200/public ;; Lower weight slowly | Adult shifts the hips gently back while keeping both tops of the feet flat and the torso controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa558116-7c1e-45e6-ceb9-39b9af0d8b00/public ;; Sit and breathe | Adult sits lightly on the heels with a tall torso and both tops of the feet grounded for a mild front-shin stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d1a1105b-70cc-42dd-389b-b1b06cfff400/public ;; Use support if needed | Adult sits upright with a folded cushion between the sitting bones and heels while both feet remain pointed back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/837cb29e-4b22-4329-f5c9-283c121aea00/public"
+Stretch/Mobility,ST383,Standing Shin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair,Standing,Static Stretch,Common,Place the top of one foot on the floor behind you and gently press down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Point or position the toes as listed to expose the front of the shin. 3) Shift weight gently until you feel a mild shin or ankle stretch. 4) Hold with steady breathing. 5) Release and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Stand with support | Athlete stands tall beside a chair with both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d331e733-9c52-4ddb-8bb2-b0cd1c071300/public ;; Stretch the first shin | Athlete reaches one leg behind with the top of the shoe toward the floor while holding a chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a63938d8-5573-4a2e-76f7-949d591ad800/public ;; Return to center | Athlete returns both feet to a balanced standing position beside the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/799737a7-81b3-487e-50ab-a0993e21d800/public ;; Stretch the other shin | Athlete switches legs for the standing shin stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d8264409-8070-4a37-530a-b1d292d11700/public
+Stretch/Mobility,ST384,Tibialis Anterior Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Point toes behind you and gently press the top of the foot into the floor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall with feet about hip-width apart and a little space around you. 2) Point or position the toes as listed to expose the front of the shin. 3) Shift weight gently until you feel a mild shin or ankle stretch. 4) Hold with steady breathing. 5) Release and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Stand in a balanced setup | Man stands tall with both feet hip-width before a tibialis anterior stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5566667a-2ee5-43bd-17b2-9bf3b3673800/public ;; Stretch the right shin | Man points the right foot behind and gently presses its top toward the floor for a front-shin stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cdf91b48-762f-4916-4058-c24fd9d23a00/public ;; Return to center | Man returns both feet to a centered standing stance between shin-stretch sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/02f79185-13ba-43a7-3b95-ff35b69de600/public ;; Stretch the left shin | Man points the left foot behind and gently presses its top toward the floor for the opposite front-shin stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/28600577-5d49-436e-f5fa-3aee24285f00/public
+Stretch/Mobility,ST385,Inner Thigh Butterfly,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Static Stretch,Very common,Sit with soles together and knees relaxed outward.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Butterfly setup | Adult demonstrating Inner Thigh Butterfly at the butterfly setup step: Pelvis grounded evenly, torso upright, both hips externally rotated symmetrically, knees bent outward but moderately raised. Soles meet fully at image-bottom-center; hands gently hold ankles. Front oblique camera. Must not show crossed/separated feet, one straight leg, hands pressing knees, rounded collapse, forced range, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/691d074f-c3cd-4c3d-5cb9-286aa596db00/public ;; Butterfly hold | Adult demonstrating Inner Thigh Butterfly at the butterfly hold step: Pelvis remains grounded, soles together, hands gently holding ankles, spine tall and shoulders relaxed. Both knees relax outward symmetrically with no hand pressure. Front oblique camera unchanged. Must not show one knee forced lower, bouncing, separated/crossed feet, rounded collapse, straight legs, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f3704ec6-2109-4c6d-b841-e6299b65e800/public"
+Stretch/Mobility,ST386,Standing Inner Thigh Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Very common,Shift weight to one bent knee while the other leg stays straight.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Wide stance | Front view of a wide standing stance with both feet parallel, legs long, hips level, and hands resting at the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f2cedbe5-e952-4c5f-6134-d09a84426200/public ;; Lateral shift | Front view of a lateral inner-thigh stretch with weight shifted over the bent left knee while the right leg stays straight and both heels stay down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/78f916d2-fef1-4d3c-1cce-323c58132900/public"
+Stretch/Mobility,ST387,Side Lunge Groin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Sink into a side lunge and keep the straight-leg foot grounded.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Take a wide stance | Athlete stands centered in a wide stance before a side lunge stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9e687553-9765-407e-ab39-0b4d6ce64f00/public ;; Lunge to one side | Athlete shifts into a viewer-left side lunge with the other leg straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/79753d55-6ba1-4946-b731-29ba1948b900/public ;; Return to center | Athlete returns to a centered wide stance between side lunges. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff9f8a2f-c512-4344-531d-69aefe604f00/public ;; Switch sides | Athlete shifts into the opposite viewer-right side lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f1feb29-5401-4878-f48d-1c6826575b00/public
+Stretch/Mobility,ST388,Frog Groin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Quadruped,Static Stretch,Common,Widen knees from all fours and shift hips back gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Start on all fours | The athlete starts the frog stretch in a neutral quadruped position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7d461924-0f88-44d6-8334-fa8bbadd0a00/public ;; Widen the knees | The athlete widens both knees from quadruped to begin a frog stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b70e1d33-5518-4717-7feb-c341a6413000/public ;; Shift back gently | The athlete shifts the hips back gently in a wide-knee frog stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0cc3b196-cb4a-439f-c25e-0479c1a74400/public ;; Settle on forearms | The athlete holds a wide-knee frog stretch supported on both forearms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3c1fb455-2480-493b-1b04-d50cbfb27500/public
+Stretch/Mobility,ST389,Wide-Leg Seated Groin Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Static Stretch,Common,Sit with legs wide and hinge slightly forward from the hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Sit tall and wide | The exerciser sits upright with both legs extended in a wide V. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/633bebeb-f500-4ee0-d6bc-64b4c9d44700/public ;; Hinge from the hips | The exerciser begins a forward hip hinge in a wide-leg seated position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4221948d-02ef-4611-8a17-2e0ca6f01d00/public ;; Hold the stretch | The exerciser holds the controlled endpoint of a wide-leg seated groin stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/90b6cf50-54f5-4f0c-9e63-081c2530c900/public ;; Return upright | The exerciser returns upright after the wide-leg seated groin stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/054d1c41-b4d0-4794-c44c-bd5271fa4e00/public
+Stretch/Mobility,ST390,Hamstring-to-Calf Towel Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Supine,Static Stretch,Common,Raise one leg with a towel and pull toes toward shin to include the calf.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back and extend one leg upward, on a wall, through a doorway, or into a towel as listed. 2) Keep the opposite leg bent or long in a comfortable position. 3) Straighten the raised knee only as far as you can without strain. 4) Breathe, then lower and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Loop the towel | Athlete lies on a mat and loops a towel around one foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ec92e96d-430a-4efe-3888-09db365e7e00/public ;; Straighten the first leg | Athlete raises one towel-supported leg while the opposite foot stays down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/facf3808-1810-4b08-44f6-43002e48b200/public ;; Reset both feet | Athlete lowers the leg and resets both feet on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2543a17d-e603-4997-1cb1-603e9a3a4e00/public ;; Stretch the other leg | Athlete switches the towel to the opposite raised leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e0e96ac7-ac88-4902-2866-4371d3560c00/public
+Stretch/Mobility,ST391,IT Band Strap Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Supine,Static Stretch,Common,Use a towel around the foot and guide the leg across the body gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your towel before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Use a towel around the foot and guide the leg across the body gently. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set the towel and center the leg | Woman lies supine with a towel around one raised forefoot and the opposite leg extended on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/276d133d-86fc-447f-3769-1f3ec6cfc500/public ;; Guide the first leg across | Woman guides the first straight raised leg across her body with a towel while the opposite leg stays long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ee1fa51d-503c-4a8d-a93c-dbde1c220600/public ;; Return the leg to center | Woman returns the towel-supported straight leg to center over the hip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aec8c68a-58c8-4fbc-37ee-f017f0920b00/public ;; Guide the other leg across | Woman guides the opposite straight leg across her body with a towel while the first leg remains extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/91376acd-a456-4393-75ff-7f0fcc657a00/public
+Stretch/Mobility,ST392,Outer Thigh Cross-Body Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Static Stretch,Common,Cross one leg over the body in a supine twist to stretch outer thigh and hip.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Cross one leg over the body in a supine twist to stretch outer thigh and hip. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Start centered | Athlete lies centered with arms open and both legs extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ec2ee506-6810-4596-c2ec-bec14e619a00/public ;; Cross the right leg | Athlete crosses the right leg over the body while keeping the shoulder grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a69d674e-b797-4a99-3dff-678c86cd6e00/public ;; Return to center | Athlete returns both legs to the center between sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dcb45087-67ad-4535-51b9-815d3120d900/public ;; Cross the left leg | Athlete crosses the left leg over the body in the opposite direction. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c1d09e9a-5de6-46d8-0e90-b81eb467d400/public
+Stretch/Mobility,ST393,Standing IT Band Reach,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Static Stretch,Common,Cross one foot behind the other and reach overhead away from the back leg.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Cross one foot behind the other and reach overhead away from the back leg. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Stand tall | The athlete stands tall with feet parallel before an IT band reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5b5a81eb-adab-4e74-d94d-a62067452100/public ;; Cross one foot behind | The athlete crosses one foot behind the other while standing tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/598c9206-6936-4006-f1b5-23f13d4a0800/public ;; Reach away | The athlete reaches overhead away from the crossed back leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c2761dc1-5f3c-472f-9ca1-59e6851ac000/public ;; Switch and reach | The athlete performs the standing IT band reach on the opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5ea4073f-e6e2-4c69-4cfa-960160a5bd00/public
+Stretch/Mobility,ST394,Kneeling Hamstring Rock,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Mobility,Common,"From half split, gently shift hips forward and back.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Set half kneeling | The exerciser starts half kneeling with the front heel planted for a hamstring rock. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a2548085-e942-412a-04b4-bcb8ad7cd100/public ;; Rock the hips back | The exerciser rocks the hips back to stretch the front-leg hamstring. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/34ffc492-4bde-4761-4129-778510796100/public ;; Set the opposite side | The exerciser visibly reverses the half-kneeling stance to set up the opposite leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4f26c874-8ed9-444e-9531-4589ff45ae00/public ;; Rock the opposite side | Facing the opposite direction, the exerciser rocks back to stretch the other front-leg hamstring. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/57d62629-e123-4447-185a-072207e2b600/public"
+Stretch/Mobility,ST395,Seated Hamstring Floss,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Mobility,Common,Sit tall and alternate straightening and bending one knee with toes pulled up.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Sit tall | Athlete sits tall with both feet grounded before a hamstring floss. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a9c7be97-c3e5-41ec-4b67-207547c52e00/public ;; Extend the first heel | Athlete hinges forward with one heel extended and toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ebc1bdf1-8f2b-4434-3fe1-b1e258680d00/public ;; Return upright | Athlete returns upright with both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3483efda-1db8-4bac-d227-8ce338888300/public ;; Extend the other heel | Athlete switches sides and extends the opposite heel with toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/17c85dd1-0380-46da-f675-1d1204304b00/public
+Stretch/Mobility,ST396,Standing Leg Cradle,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Standing,Dynamic Stretch,Common,Lift one shin across the body and gently cradle it while standing tall.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Lift one shin across the body and gently cradle it while standing tall. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Standing setup | Standing Leg Cradle setup with both feet grounded, soft knees, and an upright torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/545313bd-1175-497e-fc82-46bb6697da00/public ;; Cradle right leg | Standing Leg Cradle on the right with the right shin held across the torso while the left foot stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4201b904-6cbd-4687-79ad-2974a5756300/public ;; Reset tall | Standing Leg Cradle reset with both feet grounded before switching sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1d26aa95-8418-4947-3563-8c536b550900/public ;; Cradle left leg | Standing Leg Cradle on the left with the left shin held across the torso while the right foot stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ec46b61a-cb49-4611-f0f5-f705b460e400/public"
+Stretch/Mobility,ST397,Walking Leg Cradle,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Standing,Dynamic Stretch,Common,Step forward and briefly pull one shin upward in a figure-four shape.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Step forward and briefly pull one shin upward in a figure-four shape. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Stand tall and prepare to step | Woman stands tall on a walking lane preparing for a controlled leg-cradle step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/157ee0da-922d-427c-847e-347e179d6a00/public ;; Cradle the right shin | Woman balances on the left foot while cradling the right shin in a figure-four position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86a5ce8f-180e-4492-c2db-52f2f7015600/public ;; Release and step forward | Woman releases the first leg cradle and takes a controlled forward step before switching sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/03ad52f3-3fb6-4c98-bd4d-b56988331f00/public ;; Cradle the left shin | Woman balances on the right foot while cradling the left shin in a figure-four position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc3b19b3-2da6-4556-608f-a274f4d2e300/public
+Stretch/Mobility,ST398,Walking Hamstring Scoop,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Step one heel forward and scoop hands along the leg as hips hinge back.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall and step forward with space ahead. 2) Straighten one leg or sweep the heel forward as listed. 3) Hinge or reach gently toward the toes without forcing. 4) Stand tall and repeat on the other side while walking.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Heel-forward setup | Walking Hamstring Scoop setup with the right heel stepped forward, toes lifted, and torso upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cf3e0038-eac4-473d-5003-b09577f7b100/public ;; Hinge and scoop | Walking Hamstring Scoop endpoint with hips hinged back and both hands sweeping toward the lifted toes of the forward leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/88546e94-424e-415c-e4ef-4b1aa8267900/public"
+Stretch/Mobility,ST399,A-Skip Prep Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Standing,Dynamic Stretch,Variant,March with a quick knee lift and ankle dorsiflexion rhythm.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) March with a quick knee lift and ankle dorsiflexion rhythm. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set the ready stance | Athlete stands in a tall ready stance for A-skip preparation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc268829-9643-47d7-b26e-15cb219cfa00/public ;; Drive the right knee | Athlete drives the right knee to hip height with the raised toes up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66cf457f-f530-49cc-2b48-ee34bdaa3c00/public ;; Reset lightly | Athlete resets with both feet grounded between knee drives. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3b301f10-c84f-4330-48dc-d49558364400/public ;; Drive the left knee | Athlete drives the left knee to hip height with the raised toes up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7149c161-bd88-454f-06a1-943a1aaf1300/public
+Stretch/Mobility,ST400,Heel Flick Walk,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Walk forward flicking heels toward glutes to warm quads.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Walk forward flicking heels toward glutes to warm quads. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Walk tall | The athlete walks forward with tall posture before a heel flick. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/60540d9f-794d-4250-4d03-e02b7064f700/public ;; Flick the first heel | The athlete flicks one heel toward the glute while walking upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/84f9e372-ab02-4483-f716-9187ab783f00/public ;; Step through | The athlete steps through smoothly between heel flicks. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4a6550a7-cf39-4ba4-9e8f-16a3dce06f00/public ;; Flick the other heel | The athlete alternates to the other heel while continuing forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ae932cfb-a9ac-4e1b-c72e-c5148d35d400/public
+Stretch/Mobility,ST401,Straight-Leg March,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,March with straight-leg lifts to gently mobilize hamstrings.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall and step forward with space ahead. 2) Straighten one leg or sweep the heel forward as listed. 3) Hinge or reach gently toward the toes without forcing. 4) Stand tall and repeat on the other side while walking.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Forward-step setup | Straight-Leg March setup in a short forward stance with both feet grounded and torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7f6be387-9e6c-4dd3-adba-7e332b7c9f00/public ;; Straight-leg lift | Straight-Leg March endpoint balancing on the left foot with the right leg lifted straight forward and toes pulled up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/204ed60e-24c8-478c-c039-b9e29b3b5e00/public
+Stretch/Mobility,ST402,Lateral Leg Swing,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair,Standing,Dynamic Stretch,Common,Swing one leg side to side in front of the body with control.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set the support | The exerciser stands front-facing with one hand on a chair and the moving foot hovering at center. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3245f8d5-7cf1-48c7-da92-9c0361e53a00/public ;; Swing across | The exerciser swings the moving leg across the body while holding the chair lightly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/941b3f5e-b0b3-47a9-c635-1ea6f3dc9e00/public ;; Swing out | The exerciser swings the same moving leg outward with the opposite foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/10a58e50-9d6c-4dd7-d4a9-b495af216000/public ;; Return through center | The exerciser controls the moving leg through center at the end of a lateral leg swing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af064adc-6513-47bd-f45e-4401226c5300/public
+Stretch/Mobility,ST403,Forward Leg Swing,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall or chair,Standing,Dynamic Stretch,Common,Swing one leg forward and backward without twisting the pelvis.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Supported side-view setup | Forward Leg Swing setup in side view with both feet grounded and one hand lightly supporting on a chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9de489e-d18b-4c16-95b7-675e92599100/public ;; Swing forward | Forward Leg Swing forward phase with the working leg lifted ahead while the support foot stays flat and torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/640b55cc-03ca-49dd-4935-3bfa2c397000/public ;; Swing backward | Forward Leg Swing backward phase with the same working leg reaching behind without arching the lower back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c87d7f9a-1e60-41a9-8e15-856d5c652300/public ;; Switch-side reset | Forward Leg Swing reset beside the chair with both feet grounded before switching working legs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b4553157-7f59-45a6-8013-00e43052ec00/public
+Stretch/Mobility,ST404,Standing Knee Circles,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Mobility,Common,Bend knees slightly and circle them together within a small range.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Soft-knee setup | Standing Knee Circles setup with feet together, knees softly bent, and hands resting lightly above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6facf83b-9a4d-42f4-660b-6086a95e0000/public ;; Circle knees right | Standing Knee Circles rightward phase with both knees moving together in a small range while both feet stay flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/864f827e-881c-4e39-f33f-21afb2138c00/public ;; Sweep knees back | Standing Knee Circles back phase with both knees tracing a small arc toward center while the feet remain grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/81e892bc-af99-4b8e-b6a0-a0789157ca00/public ;; Circle knees left | Standing Knee Circles leftward phase with both knees moving together in a small smooth range while both feet stay flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/949e10d7-ce71-42c8-8ee3-48f9b69cff00/public"
+Stretch/Mobility,ST405,Supported Knee CAR,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Chair,Seated,Mobility,Variant,"Hold thigh and slowly straighten, rotate, and bend the knee.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Hold thigh and slowly straighten, rotate, and bend the knee. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Support the thigh | Supported Knee CAR setup seated tall with both hands supporting the right thigh and the knee bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/01bfa368-2c70-4abd-8738-e996a8a94300/public ;; Straighten the knee | Supported Knee CAR extension phase with the right lower leg reaching forward while the thigh stays supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/835886c4-1325-45f3-71c8-85ea8fbc7000/public ;; Rotate gently | Supported Knee CAR rotation phase with the extended lower leg turning through a small controlled range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d2fefd07-e3c5-481c-f793-25793ddd1a00/public ;; Bend and return | Supported Knee CAR return phase with the right knee bending back under the supported thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fd45475b-e521-43bc-06a5-2e5d76b3c700/public
+Stretch/Mobility,ST406,Seated Knee Extension Floss,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Chair,Seated,Mobility,Common,"Sit tall and straighten one knee, then bend it smoothly.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Sit tall and straighten one knee, then bend it smoothly. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Sit tall | Athlete sits tall on a chair with both knees bent and feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/072fd435-e9a6-46e5-535d-6c3727417e00/public ;; Extend the right knee | Athlete extends the right heel forward while the left foot stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/413aae20-e431-41b4-bddc-580ef6748500/public ;; Reset both feet | Athlete bends the knee and resets both feet beneath the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b469475f-94ca-4e68-d74a-78e2aa163e00/public ;; Extend the left knee | Athlete switches sides and extends the left heel while the right foot stays grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6ba5f03e-2ed5-460a-df5d-ecd86da84700/public
+Stretch/Mobility,ST407,Supine Quad Set Stretch Prep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Mobility,Variant,Lie with leg straight and gently tighten thigh to lengthen behind the knee.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Supine straight-leg setup | Supine Quad Set Stretch Prep with the right leg straight, heel grounded, and the opposite knee bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/08940159-1b5a-49c6-bac3-f030de8e7000/public ;; Tighten the thigh | Supine Quad Set right-side contraction pressing the back of the straight knee gently toward the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4c403771-cfc5-43fd-bb31-2e83192a9500/public ;; Release and breathe | Supine Quad Set release phase with the straight leg relaxed and breathing steady. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5dfb5d80-8343-49a4-d02c-e85a26035c00/public ;; Switch-side setup | Supine Quad Set opposite-side setup with the left leg straight and the right knee bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9580eead-584d-484f-2aaa-4271c7a95100/public"
+Stretch/Mobility,ST408,Heel Slide,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Supine,Mobility,Common,"Lie on back and slide one heel toward hips, then extend the leg again.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Use a wall, chair, or floor for balance if listed. 3) Move the leg or knee through the listed swing, circle, slide, or curl pattern. 4) Stay within a smooth range instead of forcing height. 5) Repeat and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Start with both legs long | Man lies on his back with both legs long and heels resting on the mat before heel slides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/38e834aa-f838-4f87-70b3-cffae097fc00/public ;; Slide the right heel in | Man slides the near right heel toward the hip while the far left leg remains extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/071837d4-44f9-474d-386e-44ac50712d00/public ;; Extend the right leg | Man extends the right leg long again by sliding the heel away along the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d3316895-5e3b-49cf-5b32-cda5e9dce100/public ;; Slide the left heel in | Man slides the far left heel toward the hip while the near right leg remains extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/741f3b4f-ab32-458b-1f9a-2587f247e700/public
+Stretch/Mobility,ST409,Standing Hamstring Curl Mobility,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Chair optional,Standing,Mobility,Common,"Bend one knee to bring heel toward glute, then lower smoothly.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your chair optional before you start and make sure it will not slide or tip. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Supported standing setup | Standing Hamstring Curl Mobility setup standing tall with both feet grounded and light chair support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff450105-7e6f-4563-1964-1f1260417f00/public ;; Curl right heel | Standing Hamstring Curl right-side phase with one heel moving toward the glute while the opposite foot remains grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/113fd316-a467-4e7f-d181-fcb2c52da300/public ;; Lower right foot | Standing Hamstring Curl return phase with the working foot lowered smoothly back beside the support foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/044e89fb-c92a-48e3-1c64-946de8fa0600/public ;; Curl left heel | Standing Hamstring Curl opposite-side phase with the other heel moving toward the glute and the support foot grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d64f2c9d-4680-4446-369c-4929579fe200/public
+Stretch/Mobility,ST410,Calf Wall Pulse,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Standing,Dynamic Stretch,Common,Move gently in and out of a wall calf stretch without bouncing.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand facing a wall or set up in downward dog as listed. 2) Place one foot back with heel reaching toward the floor. 3) Keep the back knee straight or bent depending on the variation. 4) Breathe into the calf, then switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Make sure the support surface is stable and positioned so you can exit easily. 6) A good stretch feels like mild to moderate tension, not sharp pain.",Wall split-stance setup | Calf Wall Pulse setup in a split stance with both hands on the wall and the back heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f6979b03-c28c-4e45-1ce3-582fb0451500/public ;; Pulse forward | Calf Wall Pulse forward phase shifting gently toward the wall while keeping the rear heel down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6897326e-330d-43a8-03e8-e7da024c4000/public ;; Ease back | Calf Wall Pulse return phase easing away from the wall without lifting the rear heel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d85b5db1-4438-4246-9314-acd943874400/public ;; Reset before switching | Calf Wall Pulse reset with both hands on the wall and the rear heel re-grounded before changing sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f8781d69-5a55-4fb6-fb33-e996a2f26600/public
+Stretch/Mobility,ST411,Ankle Bounce Warm-Up,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Make small springy ankle movements with soft knees and light feet.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Soft-knee setup | Ankle Bounce Warm-Up setup standing with feet hip-width, heels grounded, and knees soft. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b46aed01-8520-4812-dcd2-69f02f00b300/public ;; Lift heels lightly | Ankle Bounce Warm-Up rise phase with both heels lifting slightly while toes stay on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2d55d274-0d59-44f0-851e-a2a8f8d13000/public ;; Lower heels softly | Ankle Bounce Warm-Up return phase with both heels landing softly and knees absorbing the small motion. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6cf852cb-40ba-48b9-c5e1-5b796ff6fb00/public"
+Stretch/Mobility,ST412,Toe Rockers,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Mobility,Common,Rock from heels to toes and back while standing tall.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Stand tall | Woman standing tall with both feet flat on a sand mat before toe rockers. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ab15fad6-f023-462d-214e-34fdd9d95700/public ;; Rock onto heels | Woman rocking onto both heels with both sets of toes lifted from the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7742110c-2ac2-42a1-e27a-e3b3eb253700/public ;; Rock onto forefeet | Woman rocking onto both forefeet with both heels lifted from the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7638e720-11a9-4830-4727-4de01b46c800/public
+Stretch/Mobility,ST413,Heel Drop Breathing Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Stair,Standing,Static Stretch,Variant,Lower heels off a stair and breathe slowly into the calf stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand on a stair with the ball of one foot on the edge and hold support. 2) Let the heel lower gently below the step until the calf stretches. 3) Keep the knee straight for upper calf or bent for deeper soleus emphasis. 4) Rise back up and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set the first heel level | Side view of a woman setting the first forefoot on a stair edge with the heel level and unsupported over open air. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/20637dd2-fd52-4982-3e3a-07318258c900/public ;; Lower the first heel | Side view of the same woman lowering the first heel below the stair while the forefoot remains fixed on the edge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3620b97b-60b3-4b9e-9123-818de0ebf700/public ;; Set the opposite heel level | Mirrored side view of the woman setting the opposite forefoot on the stair edge with the heel level and unsupported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4bf1e2d4-1696-41ea-a26b-43ff1b846000/public ;; Lower the opposite heel | Mirrored side view of the woman lowering the opposite heel below the stair with the forefoot fixed on the edge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff878895-a238-4de7-617a-ca8ee4fba100/public
+Stretch/Mobility,ST414,Seated Ankle Inversion-Eversion,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Seated,Mobility,Common,Turn soles inward and outward slowly to mobilize ankles.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Keep the working foot flat and heel grounded if the drill calls for it. 3) Drive the knee or ankle through the listed rock, circle, alphabet, or inversion/eversion pattern. 4) Move slowly through the comfortable range. 5) Repeat on the other side.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Seated ankle setup | Seated Ankle Inversion-Eversion setup sitting tall with both feet flat and pointing forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/06f0de44-3bbc-48fb-6d2d-e167c6a32300/public ;; Turn soles inward | Seated ankle inversion phase turning the soles slightly inward while both heels remain grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1402739b-fb09-4097-29d5-10cc860f7100/public ;; Turn soles outward | Seated ankle eversion phase turning the soles slightly outward while both heels remain grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b05693e0-5e4e-4422-9fd0-f6eb25590d00/public"
+Stretch/Mobility,ST415,Toe Tuck Rock Back,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Quadruped,Mobility,Common,"From all fours with toes tucked, rock hips back gently.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Quadruped toe-tuck setup | Toe Tuck Rock Back setup on hands and knees with all toes tucked under. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e9e4f2fe-6160-4fbe-bee9-f7f3caec0200/public ;; Rock hips backward | Toe Tuck Rock Back transition shifting the hips halfway toward the heels while toes stay tucked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/640ed1e4-e04a-4b6a-429f-ad3aacc0cf00/public ;; Pause near heels | Toe Tuck Rock Back endpoint with hips closer to the heels and toes remaining tucked for a mild foot stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e6f894fb-5042-4c48-61b2-e09e717d4b00/public"
+Stretch/Mobility,ST416,Untucked Toe Rock Back,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Quadruped,Mobility,Common,Point toes back and rock hips toward heels to stretch the tops of feet.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Position the toes, arch, or sole as listed. 3) Gently spread, lift, curl, press, or stretch the toes/foot. 4) Pause where you feel mild tension or foot muscle work. 5) Release and repeat or switch feet.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Quadruped untucked setup | Untucked Toe Rock Back setup on hands and knees with toes pointed back and tops of both feet on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/58840251-b5b1-4327-d8b9-e28372faf100/public ;; Rock hips backward | Untucked Toe Rock Back transition shifting the hips halfway toward the heels while the tops of the feet remain grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6f6d4c93-240b-4d4c-81f6-e515c48a3300/public ;; Pause near heels | Untucked Toe Rock Back endpoint with hips closer to the heels and the tops of both feet gently stretched. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/663a6fc3-14f1-46e5-cd68-135d07a34800/public"
+Stretch/Mobility,ST417,Standing Straddle Shift,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Standing,Dynamic Stretch,Common,Stand wide and shift weight side to side to warm inner thighs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Stand in a wide setup | Woman stands tall in a wide straddle stance with both feet flat before shifting side to side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d404a20f-1009-47f8-74f1-77e612578800/public ;; Shift into the right leg | Woman shifts into her right leg while the opposite leg stays straight with the foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dcfeab5d-adac-4a19-ce5b-8ae1bf27aa00/public ;; Return to center | Woman returns to a centered wide stance between side shifts. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe76e67c-3dab-4804-2d6e-aa94736dda00/public ;; Shift into the left leg | Woman shifts into her left leg while the opposite leg stays straight with the foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3217ea7a-8673-41f5-a6d6-c488c838f000/public
+Stretch/Mobility,ST418,Half-Kneeling Hamstring Sweep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Dynamic Stretch,Variant,"From half split, sweep hands along the front leg and return upright.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Stand tall and step forward with space ahead. 2) Straighten one leg or sweep the heel forward as listed. 3) Hinge or reach gently toward the toes without forcing. 4) Stand tall and repeat on the other side while walking.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Half-split setup | Half-Kneeling Hamstring Sweep setup with the right heel forward, toes lifted, rear knee grounded, and hips square. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/469377d5-e3b1-448f-ff77-e4affc71dc00/public ;; Hinge and sweep | Half-Kneeling Hamstring Sweep endpoint hinging back with a long spine as both hands sweep toward the front toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da70e6a3-aef9-42e0-08e6-2be7717def00/public"
+Stretch/Mobility,ST419,Supported Split Prep,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,Chair,Standing/Half-kneeling,Static Stretch,Variant,Use a chair for balance while lengthening front hamstring and back hip flexor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Use a chair for balance while lengthening front hamstring and back hip flexor. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set up the first side | Woman uses a chair for light support in a right-facing half-kneeling split-prep setup. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b913df91-b52c-4b16-2583-ef0ef0ee4300/public ;; Lengthen the first front leg | Woman shifts her hips back to lengthen the front hamstring while the back knee stays padded and her hands remain on the chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/65a0da3c-3943-4ec6-44ce-beaa20f19a00/public ;; Set up the other side | The same woman switches sides into a mirrored left-facing supported half-kneeling setup. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1b426716-dcc8-45be-350a-331628748400/public ;; Lengthen the other front leg | The same woman completes the mirrored supported hamstring endpoint with a long spine and grounded front heel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66650501-df42-47fd-58a4-dbc26efe9200/public
+Stretch/Mobility,ST420,Low Lunge Quad Grab,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Advanced,None,Lunge,Static Stretch,Variant,"From low lunge, bend back knee and hold the foot for a quad stretch.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Bend one knee and hold the foot, ankle, or place the shin against the wall/couch as listed. 3) Tuck your pelvis slightly and keep knees reasonably close. 4) Hold the front-of-thigh stretch, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Set up right side | Low Lunge Quad Grab right-side setup with the right foot forward, left knee and shin grounded, torso upright, and hands supported on the front thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7ba51802-d326-420f-8842-425c0f4c6500/public ;; Grab rear foot on right-forward side | Low Lunge Quad Grab with the right leg forward, left knee grounded, and the left hand holding the bent rear foot for a controlled quad stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc17fce0-7be8-454a-0582-78a16cb4d600/public ;; Set up left side | Low Lunge Quad Grab left-side setup with the left foot forward, right knee and shin grounded, torso upright, and hands supported on the front thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/96e654d4-186c-42cc-4a2c-493613360500/public ;; Grab rear foot on left-forward side | Low Lunge Quad Grab with the left leg forward, right knee grounded, and the right hand holding the bent rear foot for a controlled quad stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/38cb69fe-d17e-4909-b5d9-8e99e4d40300/public"
+Stretch/Mobility,ST421,Pigeon Quad Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Advanced,None,Seated/Prone,Static Stretch,Variant,"From pigeon, bend the back knee and gently hold the foot if comfortable.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Set up in a comfortable pigeon position with one shin forward and the other leg behind you. 2) Bend the back knee and reach for the back foot only if comfortable. 3) Gently draw the heel toward your glute while keeping the front hip supported. 4) Release slowly and switch sides.,"1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set up the first side | Woman holds a supported pigeon setup with one shin angled forward and the opposite leg extended behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5c683880-30d1-4f71-9e18-0a78fbf3c400/public ;; Hold the first rear foot | Woman bends the rear knee in pigeon and gently holds that foot with the same-side hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7e341f97-2692-4668-1a5e-9e6dac97e200/public ;; Switch to the other side | The same woman switches sides into a mirrored supported pigeon setup. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/70cd0ce8-f7aa-467a-0def-0e2ed4a8a100/public ;; Hold the other rear foot | The same woman completes the mirrored pigeon quad hold on the other side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/598a5ef9-da76-46fe-0ed5-275e17112000/public
+Stretch/Mobility,ST422,Seated Calf and Hamstring Combo,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Towel,Seated,Static Stretch,Common,"Sit tall, loop towel around foot, and pull toes back with knee straight.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with one leg extended and a towel looped around the ball of that foot if listed. 2) Keep the knee straight or bent depending on the variation. 3) Gently pull the toes toward your shin until the calf stretches. 4) Breathe, then release and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Loop the first forefoot | Woman sits tall with a towel looped around the ball of one extended foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b319dc7f-2067-45ca-0d8c-ee52c742df00/public ;; Pull the first toes back | Woman gently uses a towel to draw the toes of her extended foot toward her shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/358f5547-aac7-4e9e-b030-11fa3c288e00/public ;; Switch to the other leg | The same woman switches legs and loops the towel around the ball of the opposite extended foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6e63397e-dd62-4999-35b5-fa116bddd800/public ;; Pull the other toes back | The same woman completes the mirrored seated calf and hamstring towel stretch on the other leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fd49cebf-cd6d-4c22-cfa5-aceebc96f300/public
+Stretch/Mobility,ST423,Wall V-Hamstring Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Supine,Static Stretch,Common,Lie with both legs up the wall and open them into a gentle V.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back and extend one leg upward, on a wall, through a doorway, or into a towel as listed. 2) Keep the opposite leg bent or long in a comfortable position. 3) Straighten the raised knee only as far as you can without strain. 4) Breathe, then lower and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set up with legs together | Woman lies on a mat with her hips close to a wall and both legs extended together upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa05b8a5-4f34-4ee1-755d-e18910150900/public ;; Open into a gentle V | Woman opens both wall-supported legs symmetrically into a gentle V while lying on her back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da119204-12bc-4daa-9b4e-3db7255be900/public ;; Breathe in the hold | The same woman holds the gentle wall V with one hand on her lower ribs for a calm breathing cue. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/581332a3-3d23-434b-ae89-0f6cc8059600/public ;; Bend both knees to exit | Woman bends both knees symmetrically with both feet on the wall to exit the stretch slowly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/baff73ea-941b-4fbe-a595-bb36e6c62900/public
+Stretch/Mobility,ST424,Wall Single-Leg Adductor Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,Wall,Supine,Static Stretch,Variant,Lie with one leg up the wall and slowly let it open to the side.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your wall before you start and make sure it will not slide or tip. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Start centered at the wall | Man lies on a mat with hips close to the wall and both straight legs centered vertically against it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e29623fa-0a7c-49d9-7009-f58a77444e00/public ;; Open the first leg | The leg on viewer-left opens along the wall while the opposite leg stays centered and the pelvis remains level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c1dd1ae9-1c42-4d9d-709e-e14827520400/public ;; Return to center and switch | Both legs return to a parallel centered position against the wall before the other leg opens. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cfb4ad43-9339-4129-d860-69e841fc8200/public ;; Open the other leg | The leg on viewer-right opens along the wall while the opposite leg stays centered and the pelvis remains level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b6968d22-a199-4e11-264a-a1a5e2ce4900/public
+Stretch/Mobility,ST425,Supported Standing Split Stretch,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,Wall or chair,Standing,Static Stretch,Variant,Hinge forward and lift one leg back while hands hold support.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall or chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Hinge forward and lift one leg back while hands hold support. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set up the supported hinge | Woman faces right in a supported standing hip hinge with both feet grounded and hands on a chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7c272a02-70f2-423e-5c0a-21d090cbdf00/public ;; Lift the first back leg | Woman supports herself on a chair while one straight leg lifts behind to hip height and the standing foot remains flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c6fceb73-fbc7-4139-431b-324e6ceee600/public ;; Reset and switch sides | The same woman switches sides into a mirrored left-facing supported hinge with both feet down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9106fa75-50d7-40fc-fc36-186c6db48e00/public ;; Lift the other back leg | The same woman completes the mirrored supported standing-split endpoint with the other leg lifted behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a4a5f21e-0961-4fea-c03c-bd816484e400/public
+Stretch/Mobility,ST426,Low Dragon Lunge,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Lunge,Static Stretch,Common,Sink into a long low lunge with hands inside the front foot.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set side A | An athlete stands barefoot in a split stance before a low dragon lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ec9d7e0-17e9-4ff5-bd39-6f16959c4300/public ;; Lunge side A | An athlete holds a low lunge with hands planted inside the forward foot and the back leg long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/48f1c38f-2361-4b9f-2505-0c19f1707e00/public ;; Switch legs | The athlete turns to the opposite direction and switches the leading leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e3e5d7da-2155-49ef-4932-4ed008afc600/public ;; Lunge side B | The athlete holds the low dragon lunge on the opposite side with both hands inside the foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9ffcd125-7a0a-4305-0409-2f76ccb21500/public
+Stretch/Mobility,ST427,Lunge Hamstring Flow,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Beginner,None,Half-kneeling,Mobility,Very common,Flow between low lunge and half split on the same side.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Hinge forward from your hips toward the straight or front leg. 3) Keep the knee softly bent if needed and spine long. 4) Hold or floss gently, then return and switch sides.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Low lunge | Adult demonstrating Lunge Hamstring Flow at the low lunge step: front heel grounded, back knee supported, spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2168df65-68b7-4390-ac93-799b197f6400/public ;; Half split | Adult demonstrating Lunge Hamstring Flow at the half split step: hip hinge with long spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/afa023cb-bbb1-4ad8-9068-2ca08a2b9100/public"
+Stretch/Mobility,ST428,Down-Dog to Lunge Flow,Legs & Feet,"Hamstrings, quads, calves, ankles, feet",Intermediate,None,Inverted/Lunge,Mobility,Common,"Move from downward dog into a low lunge and back, alternating sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start with hands on the floor and hips lifted, creating an upside-down V shape. 2) Open or step the legs into the listed wide stance, lunge, frog, or wall position. 3) Shift hips until the inner thigh feels a mild stretch. 4) Keep the knee and foot aligned on the bent-leg side. 5) Breathe, then return slowly and switch sides if needed.","1) Keep knee and toes pointing in the same general direction. 2) Use a soft bend in the knee when a straight-leg stretch feels too intense. 3) Ease in gradually; do not bounce into hamstring, calf, or groin stretches. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Start in down dog | An athlete holds downward-facing dog with a long spine and lifted hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/74fbe4cc-a549-47f1-5b50-ec45365dac00/public ;; Step side A through | The athlete steps one foot between the hands into a low lunge from downward dog. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80e400a0-5e51-402d-28ba-4cdcb5385d00/public ;; Press back | The athlete presses back to downward-facing dog between lunge sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b400f5e1-eb0c-47c3-8898-8b213ef35e00/public ;; Step side B through | The athlete performs the low lunge on the visibly mirrored opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c845dbaf-f0de-4614-38a0-3b7f50146f00/public
+Stretch/Mobility,ST429,Sun Salutation A,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing/Flow,Mobility Flow,Very common,"Flow from standing fold to plank, upward dog or cobra, downward dog, and back to stand.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and arms relaxed. 2) Inhale to reach arms overhead, then exhale to fold forward. 3) Step or move through plank, cobra/up-dog, and down dog as the version allows. 4) Step forward, fold, and rise back to standing with control.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Overhead reach | Adult demonstrating Sun Salutation A at the overhead reach step: Ribs controlled with arms reaching up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/67d9f379-1be7-4d8a-93aa-8c347d088100/public ;; Forward fold | Adult demonstrating Sun Salutation A at the forward fold step: Relaxed forward fold without locked knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/184099e9-7189-456e-10b1-229a016a2800/public ;; High plank | Adult demonstrating Sun Salutation A at the high plank step: Long high plank with hips level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8d1f54bb-2441-4d27-82c4-dd882be21700/public ;; Gentle cobra | Adult demonstrating Sun Salutation A at the gentle cobra step: Gentle cobra with shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/acd2aec4-2c42-469f-17d8-9be2e491eb00/public ;; Downward dog and return | Adult demonstrating Sun Salutation A at the downward dog and return step: Downward dog followed by step-forward and rise cue. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f0712cfe-8009-4579-2667-eebcd0f16d00/public
+Stretch/Mobility,ST430,Half Sun Salutation,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Mobility Flow,Common,"Reach overhead, fold forward, half lift, fold, and return to standing.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet grounded and arms relaxed. 2) Inhale to reach arms overhead, then exhale to fold forward. 3) Step or move through plank, cobra/up-dog, and down dog as the version allows. 4) Step forward, fold, and rise back to standing with control.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Overhead reach | Adult demonstrating Half Sun Salutation at the overhead reach step: Tall inhale reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c9153cc2-c514-4fa7-d0e5-e5249e79a200/public ;; Forward fold | Adult demonstrating Half Sun Salutation at the forward fold step: Exhale fold without forcing range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11d0ac37-4fae-4e22-1587-a7f0aec8eb00/public ;; Half lift | Adult demonstrating Half Sun Salutation at the half lift step: Flat-back inhale half lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/82da475e-7ce7-49c9-b611-80cc72322500/public ;; Return to standing | Adult demonstrating Half Sun Salutation at the return to standing step: Controlled standing return. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3714fa5e-f81a-4ce4-c42d-093944380500/public
+Stretch/Mobility,ST431,World's Greatest Stretch Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Lunge/Flow,Mobility Flow,Very common,"Cycle through lunge, elbow drop, hamstring shift, and thoracic rotation.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Low-lunge setup | Adult demonstrating World's Greatest Stretch Flow at the low-lunge setup step: Stable runner's-lunge base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11d87fc5-6f3a-43de-3eca-3f9cb907d000/public ;; Elbow to instep | Adult demonstrating World's Greatest Stretch Flow at the elbow to instep step: Mild hip-and-groin stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/268eea52-1a3a-4f21-9cdd-a974626a8e00/public ;; Thoracic sky reach | Adult demonstrating World's Greatest Stretch Flow at the thoracic sky reach step: Upper-back rotation over stable hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c42fa4f2-9bfa-4a6f-c989-532568aca700/public ;; Half-split fold | Adult demonstrating World's Greatest Stretch Flow at the half-split fold step: Gentle front-leg hamstring endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c333ea5a-296c-4331-d653-e38030058800/public
+Stretch/Mobility,ST432,Down Dog to Cobra Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Flow,Mobility Flow,Common,"Move from downward dog through plank into cobra, then back smoothly.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in a plank or downward dog. 2) Move slowly into cobra or lunge as listed. 3) Return through downward dog with knees bent if needed. 4) Repeat the flow while breathing smoothly.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Downward dog | Adult demonstrating Down Dog to Cobra Flow at the downward dog step: Hips high, long spine, inverted V. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/87be3e3b-dbf5-4ac9-34ca-437d5d892300/public ;; High plank | Adult demonstrating Down Dog to Cobra Flow at the high plank step: Head-to-heels long line. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b76acb24-948d-45d1-8956-250669a92500/public ;; Gentle cobra and return | Adult demonstrating Down Dog to Cobra Flow at the gentle cobra and return step: Modest cobra with explicit return-to-dog cue. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/74f08b35-d920-4533-c347-7a226a82bd00/public"
+Stretch/Mobility,ST433,Cat-Cow to Child's Pose Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Quadruped/Flow,Mobility Flow,Very common,Alternate cat-cow reps with a slow rock back into child's pose.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees and place the pillow or support in front of you if using one. 2) Bring hips back toward heels and rest your torso on the support or toward the floor. 3) Reach arms forward or relax them beside you. 4) Breathe into your back, then press hands into the floor to come up.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Cow position | Adult demonstrating Cat-Cow to Child's Pose Flow at the cow position step: Gentle cow without neck compression. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3c9ee472-2f8b-416c-9633-c3ba95d8ce00/public ;; Cat position | Adult demonstrating Cat-Cow to Child's Pose Flow at the cat position step: Full exhale cat shape. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fac1a06a-4602-4ebf-7f12-4d0fd4674000/public ;; Child's pose rock-back | Adult demonstrating Cat-Cow to Child's Pose Flow at the child's pose rock-back step: Slow flow endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/95747490-79cc-4a7d-cb63-b7f73fcecd00/public
+Stretch/Mobility,ST434,90/90 Hip Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Seated/Flow,Mobility Flow,Common,Switch between 90/90 sides and fold briefly over each front leg.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit in a 90/90 hip position. 2) Rotate or switch both knees from one side to the other with hand support. 3) Pause in each side and breathe into the hips. 4) Continue slowly for the planned time.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Left 90/90 | Adult demonstrating 90/90 Hip Flow at the left 90/90 step: Supported first hip endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d74d174f-cc94-4c8e-91db-7c0fb04dc700/public ;; Supported center switch | Adult demonstrating 90/90 Hip Flow at the supported center switch step: Slow supported midpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fbd5ad56-7745-45d9-3ef3-631202f51f00/public ;; Right 90/90 | Adult demonstrating 90/90 Hip Flow at the right 90/90 step: Supported mirrored hip endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b9e148f5-2828-4597-055d-cde81fc99200/public
+Stretch/Mobility,ST435,Hip Flexor to Hamstring Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Half-kneeling/Flow,Mobility Flow,Very common,Move between low lunge hip flexor stretch and half split hamstring stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a half-kneeling lunge. 2) Shift hips forward slightly to stretch the hip flexor. 3) Shift hips back and straighten the front leg to stretch the hamstring. 4) Flow between the two positions, then switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Half-kneeling setup | Adult demonstrating Hip Flexor to Hamstring Flow at the half-kneeling setup step: Tall half-kneeling lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8c577678-c1e5-4d4b-cbce-9c1efeb3b900/public ;; Hip-flexor shift | Adult demonstrating Hip Flexor to Hamstring Flow at the hip-flexor shift step: Posterior pelvic tuck with gentle front-hip stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6d9e5852-04e4-4bca-5a8a-9d84276cbd00/public ;; Hamstring shift | Adult demonstrating Hip Flexor to Hamstring Flow at the hamstring shift step: Half-split hamstring endpoint. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c61fa838-c131-4c50-c46b-67198be21200/public
+Stretch/Mobility,ST436,Deep Squat to Forward Fold Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Mobility Flow,Common,Alternate between a supported deep squat and a standing forward fold.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Deep squat | Adult demonstrating Deep Squat to Forward Fold Flow at the deep squat step: Both bare feet stay flat slightly wider than hips with toes gently turned out; hips lower between heels, knees follow toes, palms meet at chest, and elbows support the inner knees. Camera: locked side profile facing image-right. Must not show raised heels, inward-collapsing knees, floor-seated hips, forward fold, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1b5c8d31-6b37-4fba-ac29-04c3c2f2c500/public ;; Forward fold | Adult demonstrating Deep Squat to Forward Fold Flow at the forward fold step: From the squat, hips lift high while both feet remain flat and slightly wide; knees stay softly bent, torso drapes toward thighs, head relaxes, and both hands rest on the mat just in front of the feet. Camera: unchanged side profile facing image-right. Must not show locked knees, lifted heels, squat, flat-back hinge, cropped or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1e9baa7b-c815-4367-cd66-01a789b10500/public"
+Stretch/Mobility,ST437,Inchworm to Cobra Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing/Flow,Mobility Flow,Common,"Walk hands to plank, lower into cobra, then press back and walk feet in.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in a plank or downward dog. 2) Move slowly into cobra or lunge as listed. 3) Return through downward dog with knees bent if needed. 4) Repeat the flow while breathing smoothly.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","High plank | Adult demonstrating Inchworm to Cobra Flow at the high plank step: controlled high plank before lowering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/29547acd-097f-4c5d-65b2-497a221ee800/public ;; Low cobra | Adult demonstrating Inchworm to Cobra Flow at the low cobra step: low gentle chest lift led by upper back, not arm force. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e3d3254d-8fca-485e-3c1f-a6c865931100/public ;; Walk feet in | Adult demonstrating Inchworm to Cobra Flow at the walk feet in step: inverted-V with bent knees and long spine, showing the return pathway toward standing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a1ea51b3-3130-44b9-9590-347ff5f9f300/public"
+Stretch/Mobility,ST438,Dynamic Lunge Matrix,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing/Flow,Dynamic Stretch,Common,"Move through forward, side, and reverse lunges with gentle reach patterns.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Move through forward, side, and reverse lunges with gentle reach patterns. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Forward lunge | Adult demonstrating Dynamic Lunge Matrix at the forward lunge step: Moving limb: near-side foot steps toward the lower-left foreground into a forward lunge. Stable limb: rear leg stays long with heel lifted; both arms reach forward. Camera: elevated front three-quarter. Viewer-side check: front knee stacks over front ankle and rear foot remains distinct behind. Must not show side/reverse step, collapsed knee, back knee down, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/89781df1-9659-4338-3148-ad7a7468d000/public ;; Lateral lunge | Adult demonstrating Dynamic Lunge Matrix at the lateral lunge step: Moving limb: near-side foot steps wide toward image-left and that knee bends while hip sits back. Stable limb: opposite leg remains long toward image-right with whole foot grounded; arms reach forward. Camera: same elevated front three-quarter. Viewer-side check: two shoes are wide and distinct, bent knee tracks the stepped foot, opposite knee stays long. Must not show forward/reverse stance, both knees deeply bent, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a7fc0e8b-361d-4bd1-c7a3-70fa8d903400/public ;; Reverse lunge | Elevated three-quarter view of a reverse lunge with the rear knee hovering above the floor and the front foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d253b6df-5148-4e5f-e601-a38a2c0cd300/public"
+Stretch/Mobility,ST439,Standing Full-Body Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Static Stretch,Very common,Reach arms overhead and lengthen from feet through fingertips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Standing setup | Adult demonstrating Standing Full-Body Reach at the standing setup step: Both bare feet flat and hip-width, weight even, knees soft, pelvis neutral, ribs stacked, shoulders relaxed. Arms rest beside thighs. Direct front camera with symmetric body. Must not show raised arms, tiptoes, locked knees, arched back, crossed feet, or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b6217679-ec19-41a5-20ff-4e74f7e7d500/public ;; Overhead reach | Adult demonstrating Standing Full-Body Reach at the overhead reach step: Both feet stay flat hip-width. Both arms reach symmetrically overhead, elbows straight-soft, upper arms beside ears, palms inward, fingers extended. Torso lengthens without lean or low-back arch; ribs controlled. Direct front camera. Must not show unequal arms, side bend, tiptoes, flared ribs, bent elbows, clasped hands, or malformed limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/90484196-6359-4dd2-d721-67c07d1a3500/public"
+Stretch/Mobility,ST440,Standing Side-to-Side Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Alternate overhead reaches to each side with slow breathing.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Bend left | Adult demonstrating Standing Side-to-Side Flow at the bend left step: smooth lateral curve without forward rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6ef55948-0415-4752-403b-1f2e51012e00/public ;; Bend right | Adult demonstrating Standing Side-to-Side Flow at the bend right step: exact opposite-direction endpoint of slide 1 without forward rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f6f6b540-33d6-49e4-0c52-b665b48ec400/public
+Stretch/Mobility,ST441,Windmill Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Mobility,Common,Hinge with wide feet and rotate one hand toward the opposite foot.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Wide setup | Adult demonstrating Windmill Reach at the wide setup step: No movement; feet wide, knees soft, arms form a straight T, pelvis level. Must not show hinge, overhead arms, narrow stance, crossed feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9bb373e9-3e06-4781-59cf-65497aaf4f00/public ;; Opposite reach | Adult demonstrating Windmill Reach at the opposite reach step: RIGHT/image-left arm crosses down to LEFT/image-right foot; LEFT/image-right arm reaches up; torso hinges and rotates; both feet remain planted. Viewer check: opposite hand and foot, not same-side. Must not show right hand to right foot, both hands down, bent raised elbow, feet moving, rounded collapse. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/267c3c98-65d1-4994-72c0-5048638ed800/public"
+Stretch/Mobility,ST442,Standing Windmill Arms,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Sweep one arm down and the other up as the torso rotates gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Centered T-shape start | Adult demonstrating Standing Windmill Arms at the centered t-shape start step: upright ribs over pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/90a1368d-a03f-4009-afd9-d7e4c3f05b00/public ;; Opposite arm sweep | Adult demonstrating Standing Windmill Arms at the opposite arm sweep step: slow coordinated opposite-arm sweep without forcing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c4ffc290-3ada-46b9-b14e-f5b83409c100/public
+Stretch/Mobility,ST443,Toy Soldier Walk,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Walk forward with straight-leg kicks toward the opposite hand.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Walk forward with straight-leg kicks toward the opposite hand. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Walking setup | Adult demonstrating Toy Soldier Walk at the walking setup step: tall torso and controlled stride before the right leg swing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1bd0eaa3-e09d-4aa8-6d6c-8a6c939dd100/public ;; Straight-leg kick | Adult demonstrating Toy Soldier Walk at the straight-leg kick step: raised leg stays long with toes up and torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6feba256-20d4-4f68-e909-d7f4c8a3c600/public
+Stretch/Mobility,ST444,Walking Quad-and-Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,Pull one ankle behind and reach the opposite arm overhead while walking.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",quad-stretch | Adult demonstrating Walking Quad-and-Reach at the quad-stretch step: Right foot grounded; left heel held toward left glute by left hand; knees aligned; torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/caefe888-5943-486f-5661-7d1357eacb00/public ;; quad-reach | Adult demonstrating Walking Quad-and-Reach at the quad-reach step: Right foot grounded; left heel remains held toward left glute by left hand; right arm reaches overhead; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8a046d93-698e-4c3f-a3d3-a233266ad700/public
+Stretch/Mobility,ST445,Walking Lunge with Rotation,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Dynamic Stretch,Common,Step into a lunge and rotate the torso toward the front leg.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Step into a lunge and rotate the torso toward the front leg. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","lunge-setup | Adult demonstrating Walking Lunge with Rotation at the lunge-setup step: front knee stacked over ankle, back knee hovering, torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e58a9a10-29e2-45d0-87b2-de9742875400/public ;; rotate-to-front-leg | Adult demonstrating Walking Lunge with Rotation at the rotate-to-front-leg step: front knee stacked, back knee hovering, front foot grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3bae851e-11ea-4055-7e7a-4270d8d08700/public"
+Stretch/Mobility,ST446,Walking Lunge with Overhead Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Dynamic Stretch,Common,Step into a lunge and reach both arms overhead to open hips and trunk.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","lunge-setup | Adult demonstrating Walking Lunge with Overhead Reach at the lunge-setup step: front knee stacked over ankle, back knee hovering, torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/667b6b67-4940-4842-5412-72c02f0ff800/public ;; overhead-reach | Adult demonstrating Walking Lunge with Overhead Reach at the overhead-reach step: ribs stacked over pelvis, front foot grounded, shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b8bb2c4c-0e0b-4bbc-24e5-e67b76012900/public"
+Stretch/Mobility,ST447,Side Lunge Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,"Shift from side to side between lateral lunges, keeping the long leg straight.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","wide-stance | Adult demonstrating Side Lunge Flow at the wide-stance step: hips level and torso tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0981ecf2-7a29-4e4f-1193-fb525cf55d00/public ;; left-lunge | Adult demonstrating Side Lunge Flow at the left-lunge step: Moving limbs: subject's left knee on viewer-right bends while hips shift viewer-right. Stable limbs: subject's right leg on viewer-left remains straight, both feet planted. Camera: same front view. Must not show: opposite side, both knees bent, lifted heel, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/00b27ce0-c679-48e4-054f-622ebceb1600/public ;; right-lunge | Adult demonstrating Side Lunge Flow at the right-lunge step: Moving limbs: subject's right knee on viewer-left bends while hips shift viewer-left. Stable limbs: subject's left leg on viewer-right remains straight, both feet planted. Camera: same front view. Must not show: opposite side, both knees bent, lifted heel, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba6dfa50-4f2c-4c9b-1ed8-4b1ce97d5b00/public"
+Stretch/Mobility,ST448,Cossack Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Mobility,Common,Move slowly between side squat positions while keeping heels down if possible.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","wide-stance | Adult demonstrating Cossack Flow at the wide-stance step: Wide stance, toes slightly out, knees soft, torso tall, arms forward, heels grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f9664efd-2065-41f4-be3f-b0ddb7c66300/public ;; right-cossack | Adult demonstrating Cossack Flow at the right-cossack step: Shift over subject-right/image-left bent leg; left leg straight image-right with toes lifted; both heels controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/afc6dff3-bdfb-45ed-dbf1-dff9e0bb7b00/public ;; left-cossack | Adult demonstrating Cossack Flow at the left-cossack step: Shift over subject-left/image-right bent leg; right leg straight image-left with toes lifted; both heels controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/953c7d32-19d0-4d46-d158-eb40ad4e7b00/public"
+Stretch/Mobility,ST449,Bear to Down Dog,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Quadruped/Inverted,Mobility Flow,Common,Move from bear position to downward dog and back with smooth hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start with hands on the floor and hips lifted, creating an upside-down V shape. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Move from bear position to downward dog and back with smooth hips. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",bear-hover | Adult demonstrating Bear to Down Dog at the bear-hover step: knees hover low at roughly 90 degrees without touching. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f2375f20-293a-4cba-f572-a12c7eac5100/public ;; down-dog | Adult demonstrating Bear to Down Dog at the down-dog step: clear downward-dog shape with hips highest and spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4dc0ae80-5a8f-4ac0-9667-4a9046b92800/public
+Stretch/Mobility,ST450,Beast to Crab Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Advanced,None,Quadruped/Flow,Mobility Flow,Common,"Rotate from bear position into crab reach, alternating sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",beast-hover | Adult demonstrating Beast to Crab Reach at the beast-hover step: flat back and low hover. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3d153b81-2994-4d6b-970b-db5b7bbd0800/public ;; crab-pivot | Adult demonstrating Beast to Crab Reach at the crab-pivot step: chest turns upward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/674bbd8d-9154-4431-5404-ca5eb4860b00/public ;; crab-reach | Adult demonstrating Beast to Crab Reach at the crab-reach step: long overhead arc through ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ecac62e0-d001-4f4a-a40d-d05c7c424a00/public
+Stretch/Mobility,ST451,Scorpion Reach Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Prone/Supine,Mobility Flow,Common,Alternate prone or supine scorpion reaches through a comfortable trunk rotation.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",prone-center | Adult demonstrating Scorpion Reach Flow at the prone-center step: Prone centered base; arms extended in a T; both legs long and parallel; pelvis centered. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9bead057-9c77-4d03-c732-ba60f25a7000/public ;; right-reach | Adult demonstrating Scorpion Reach Flow at the right-reach step: Arms and shoulders stay grounded; left leg stays long; right knee bends and right foot reaches across the midline as pelvis rotates. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d3c30031-4379-492a-1cda-3e5cd9c4da00/public ;; left-reach | Adult demonstrating Scorpion Reach Flow at the left-reach step: Arms and shoulders stay grounded; right leg stays long; left knee bends and left foot reaches across the midline as pelvis rotates. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/215c6503-4e55-405d-cfb0-da2cd779a800/public
+Stretch/Mobility,ST452,Lizard to Hamstring Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Lunge/Flow,Mobility Flow,Common,Move between lizard lunge and straight-front-leg hamstring stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",lizard-lunge | Adult demonstrating Lizard to Hamstring Flow at the lizard-lunge step: front foot outside hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2b23c9ae-3c44-4c34-c84e-f10a17831000/public ;; hamstring-shift | Adult demonstrating Lizard to Hamstring Flow at the hamstring-shift step: same front leg transitions into hamstring shape. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f5f66887-16fc-4552-dee0-358c1d48c900/public
+Stretch/Mobility,ST453,Pigeon to Down Dog Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Flow,Mobility Flow,Common,"Move from pigeon stretch back to downward dog, alternating sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Start in a plank or downward dog. 2) Move slowly into cobra or lunge as listed. 3) Return through downward dog with knees bent if needed. 4) Repeat the flow while breathing smoothly.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",downward-dog | Adult demonstrating Pigeon to Down Dog Flow at the downward-dog step: balanced downward dog. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11e12c60-d5ad-4d2c-7f15-1815b4167500/public ;; pigeon | Adult demonstrating Pigeon to Down Dog Flow at the pigeon step: long back leg and square pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4cdfcb13-11b4-42d0-c582-98a96bbfaf00/public ;; return-down-dog | Adult demonstrating Pigeon to Down Dog Flow at the return-down-dog step: return to balanced downward dog before switching sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9461a00-72d9-40d7-5cb5-b8b502869b00/public
+Stretch/Mobility,ST454,Low Lunge to Twist Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Lunge/Flow,Mobility Flow,Common,"Step into low lunge, rotate chest open, then return and switch sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start in a comfortable lunge stance with one foot forward, one leg back, and hands on the floor or hips as needed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",low-lunge | Adult demonstrating Low Lunge to Twist Flow at the low-lunge step: stable lunge before rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/47abcfd5-e1a2-49bf-3feb-c4405774b900/public ;; open-twist | Adult demonstrating Low Lunge to Twist Flow at the open-twist step: open chest without losing lunge base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d8f611d5-5adb-41ae-9438-49480d3beb00/public
+Stretch/Mobility,ST455,Shoulder CAR Sequence,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility,Common,Perform slow shoulder circles on both sides with ribs stacked.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",start | Adult demonstrating Shoulder CAR Sequence at the start step: Stand tall with feet hip-width and ribs stacked; right arm hangs straight by side with palm toward thigh; left arm rests. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/788be2ac-d73f-4b1d-fd0b-6f455c0cc800/public ;; overhead | Adult demonstrating Shoulder CAR Sequence at the overhead step: Feet and torso remain fixed; straight right arm reaches overhead beside ear; left arm stays relaxed; ribs remain stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/08b6615b-1831-4f0d-372b-783bc6a52300/public ;; sweep-behind | Adult demonstrating Shoulder CAR Sequence at the sweep-behind step: Feet and torso remain fixed; straight right arm rotates and sweeps behind the body at a backward-down angle; left arm rests. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8086ae70-d110-424d-5187-ce0013e06e00/public ;; return | Adult demonstrating Shoulder CAR Sequence at the return step: Right arm returns straight to side with palm facing outward after the rotation; posture remains tall; left arm rests. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7c4d30d-34db-4867-505d-842a29a3de00/public
+Stretch/Mobility,ST456,Hip CAR Sequence,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,Chair optional,Standing,Mobility,Common,Perform slow hip circles on both sides with steady posture.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your chair optional before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","standing-setup | Adult demonstrating Hip CAR Sequence at the standing-setup step: feet hip-width. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a191bda1-fcef-421f-b076-92f13e5c1000/public ;; left-knee-lift-open | Adult demonstrating Hip CAR Sequence at the left-knee-lift-open step: Moving limb: subject’s left leg, visible on viewer-right, knee at hip height and opened outward with lower leg hanging. Stable limb: right leg planted straight. Camera: same three-quarter front. Body orientation: slightly viewer-left. Viewer-side check: support foot planted, pelvis level, no trunk lean. Must not show: raised right knee, crossed knee, chair, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/46219e25-b4b8-478d-a53b-57cb987ed800/public ;; left-rear-arc | Adult demonstrating Hip CAR Sequence at the left-rear-arc step: Moving limb: subject’s left thigh externally rotated and extended slightly behind, knee bent about 90 degrees. Stable limb: right leg planted straight. Camera: same three-quarter front. Body orientation: slightly viewer-left. Viewer-side check: tall torso, level pelvis, rearward arc shown. Must not show: backbend, forward kick, straight kicking leg, raised right leg, lunge, extra limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/869320bf-a3ff-4198-79e8-1b5d5c1b6900/public"
+Stretch/Mobility,ST457,Ankle-Hip-Shoulder CAR Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Standing,Mobility Flow,Variant,"Move through ankle, hip, and shoulder circles in sequence.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Stand tall | An athlete stands tall before beginning controlled ankle, hip, and shoulder rotations. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/170f4d3f-cb06-4bc9-9ebd-ac7328d79500/public ;; Circle side A | The athlete balances on one leg with the same-side knee and arm raised for joint circles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/83a908f2-4eda-4b23-9682-bcc050852900/public ;; Reset tall | The athlete returns to a balanced standing reset before changing sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9d90ac9d-2b28-458a-41eb-949ed745ce00/public ;; Circle side B | The athlete repeats the ankle, hip, and shoulder rotations on the mirrored side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fbca7d27-3a6e-4694-b530-13a2bdd01200/public"
+Stretch/Mobility,ST458,Morning Mobility Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Mobility Flow,Common,"Cycle through neck turns, shoulder rolls, cat-cow, hip circles, and calf pumps.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Set an easy stance | An athlete stands in a relaxed starting stance for a morning mobility flow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/67e760d3-66af-4231-5143-35891ba8e800/public ;; Turn and roll | The athlete turns the head and performs gentle shoulder rolls while standing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/427fc29e-83a0-470b-7b35-e8ace2d39800/public ;; Move through cow | The athlete performs the cow phase of cat-cow with hands under shoulders and knees under hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/abe184b9-40a6-48c4-61df-39347c0ded00/public ;; Circle and pump | The athlete stands with hands on hips, circles the pelvis, and pumps one heel at a time. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6e050d61-c7c2-4d26-0b7c-7f0498fb5200/public"
+Stretch/Mobility,ST459,Desk Reset Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Mobility Flow,Common,"Combine neck turns, chest opener, seated twist, and ankle circles from a chair.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",Sit tall | An athlete sits upright on a stable armless chair with both feet flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2088383d-7adf-417f-3be4-184fbb1afe00/public ;; Turn and open | The seated athlete turns the head and opens the chest with hands clasped behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/40053d5b-ba10-4134-374d-f4292ef3c700/public ;; Twist side A | The athlete performs a seated twist while circling one lifted ankle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fc37c4ba-f49d-49da-c8af-0d5f4895aa00/public ;; Twist side B | The athlete repeats the seated twist and ankle circle on the visibly opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/52aba2ba-dfcf-4e5d-35a2-03cd22c43f00/public
+Stretch/Mobility,ST460,Post-Walk Cooldown Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Static Stretch,Common,"Move through calf, hamstring, quad, and hip flexor stretches on both sides.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Stretch the calf | An athlete holds a standing calf stretch with the rear heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/959be38f-0f75-4f00-a2e5-f0d3bc480a00/public ;; Stretch the hamstring | The athlete hinges over a softly straight front leg with the toes lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e62c529a-ee86-4de4-4ef6-28149a40c200/public ;; Stretch the quad | The athlete holds one ankle behind for a standing quadriceps stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9cd1baad-a385-45fb-292e-648b1129d400/public ;; Stretch the hip flexor | The athlete holds a half-kneeling hip-flexor stretch with an upright torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/69f07da4-30c5-46b6-a3f4-05fda977f800/public
+Stretch/Mobility,ST461,Low-Back Reset Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine/Quadruped,Recovery Flow,Common,"Combine pelvic tilts, knee-to-chest, windshield wipers, and child's pose.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",Tilt the pelvis | An athlete performs a gentle supine pelvic tilt with both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c9ef53f0-e304-4f9d-affd-257628f98500/public ;; Draw one knee in | The athlete draws one knee toward the chest while the other leg remains extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/677bc0a5-794c-41b7-607b-d5d26d5e5e00/public ;; Sweep the knees | The athlete performs supine windshield wipers with both knees moving together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/769e1496-8128-4537-c657-2d9dc588b700/public ;; Finish in child's pose | The athlete rests in child's pose with hips toward heels and arms extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2203e388-141a-4465-e430-460e1ef72100/public
+Stretch/Mobility,ST462,Hip Opener Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Seated/Flow,Mobility Flow,Common,"Combine butterfly, 90/90 switches, pigeon, and half-kneeling hip flexor stretch.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Butterfly | An athlete sits in butterfly stretch with soles together and a long spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5a41d3a4-b635-4d9e-78e7-24687f50a600/public ;; Switch to 90/90 | The athlete sits tall in a 90/90 hip position with both knees resting on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a262ba7a-c659-4241-268d-c91eafb76a00/public ;; Move to pigeon | The athlete holds pigeon pose with an angled front shin and long rear leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/878f0db8-5165-4900-d626-5ef3db81b300/public ;; Finish half-kneeling | The athlete holds a tall half-kneeling hip-flexor stretch with the pelvis gently tucked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7645865c-ad2e-4da3-f8e1-fa9fc73b6400/public
+Stretch/Mobility,ST463,Upper-Back Reset Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Quadruped/Flow,Mobility Flow,Common,"Combine thread the needle, open books, and child's pose side reaches.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",Set quadruped | Woman in a stable hands-and-knees quadruped setup on a sand mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19ed85ff-2f3f-481a-336d-c21c4a923800/public ;; Thread one side | Woman threading one arm beneath her torso from quadruped while the other hand supports her. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/53f2e116-31c0-4f90-2753-0175a0703300/public ;; Thread the other side | Woman mirroring the thread-the-needle position with the opposite arm beneath her torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e1df0af0-bf87-4fb3-027a-0dfc494b2a00/public ;; Walk hands to the side | Elevated rear view of a child's-pose side reach with both palms clearly offset to one side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cfc1eb08-af09-4e08-b1b4-ca4ad8833d00/public
+Stretch/Mobility,ST464,Shoulder Opener Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Towel optional,Standing,Mobility Flow,Common,"Move through arm circles, towel pass-throughs, and cross-body shoulder stretches.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your towel optional before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Take a wide grip | Woman standing tall and holding a towel with a wide two-hand grip in front of her thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8a505144-5428-4fe6-3472-ee7c00087a00/public ;; Sweep overhead | Woman holding a wide towel grip overhead in a controlled standing shoulder opener. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ab7294b0-0f0a-499a-570b-591f852eeb00/public ;; Stretch one shoulder | Woman stretching one arm across her chest toward viewer-left with the opposite hand supporting it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d68df9ec-7772-4a34-f464-aa269cef5800/public ;; Switch shoulders | Woman stretching the opposite arm across her chest toward viewer-right with the other hand supporting it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba45c41f-5985-418a-e925-73c6b82b4100/public
+Stretch/Mobility,ST465,Ankle Mobility Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Wall optional,Standing/Floor,Mobility Flow,Common,"Combine ankle circles, knee-to-wall rocks, calf stretch, and toe rocks.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall optional before you start and make sure it will not slide or tip. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set the calf stretch | Woman facing a wall in a split-stance calf stretch with her trailing heel grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ec290253-23bc-4c70-6c76-c1bd6f111c00/public ;; Rock the first ankle | Woman performing a supported knee-to-wall ankle rock with the wall-side lead foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1b80a2d3-7763-43da-948d-145a0775dd00/public ;; Switch sides | Mirrored side view of the opposite knee-to-wall ankle rock with the wall-side lead foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/75082e40-9eb2-4fde-6d8e-44c0036c2d00/public ;; Rock onto forefeet | Woman using light wall support while lifting both heels together onto her forefeet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1c81077e-36b0-4693-8e92-1f467494fa00/public
+Stretch/Mobility,ST466,Breathing Child's Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Kneeling,Breathing/Reset,Common,Rest in child's pose and breathe slowly into the back and sides of the ribs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees and place the pillow or support in front of you if using one. 2) Bring hips back toward heels and rest your torso on the support or toward the floor. 3) Reach arms forward or relax them beside you. 4) Breathe into your back, then press hands into the floor to come up.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Set up on all fours | Woman begins on all fours with shoulders over wrists and hips over knees before moving into child's pose. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/099b88f2-be35-405f-c4d9-ab7e735d7800/public ;; Breathe into child's pose | Woman rests in child's pose with hips toward heels, arms reaching forward, and a cue to breathe into the back ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/16461542-581b-431d-5296-cddd4188b600/public"
+Stretch/Mobility,ST467,Crocodile Breathing Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Prone,Breathing/Reset,Common,Lie face down and breathe so the belly expands into the floor.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your stomach with forehead resting on your hands. 2) Inhale gently so your belly expands into the floor. 3) Exhale slowly and soften your shoulders and hips. 4) Repeat for the planned breaths.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Settle face down | Man lies face down with his forehead on stacked hands and shoulders relaxed for crocodile breathing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2196f7cd-ebe3-4976-b50d-69fe027c6e00/public ;; Breathe into the mat | Man remains prone while gentle arrows show his belly expanding into the mat and his lower ribs widening. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c89efe0d-237d-43f7-e629-a960e9d6ee00/public
+Stretch/Mobility,ST468,90/90 Breathing Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair or wall,Supine,Breathing/Reset,Very common,Lie on back with legs supported and breathe slowly with ribs down.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with calves on a chair or feet on a wall so hips and knees are bent. 2) Exhale slowly and feel your ribs soften down. 3) Inhale quietly into the sides and back of your ribs. 4) Repeat without forcing big breaths.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Supported setup | Adult demonstrating 90/90 Breathing Reset at the supported setup step: arms relaxed beside torso, neck neutral, low back comfortable. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6a8ef054-32be-4a2e-3108-db2f36eb1800/public ;; Breathing | Supine 90/90 breathing position with calves supported on a chair and separate hands resting on the chest and upper abdomen. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5a9a59f-f63f-4c07-e0f6-a41210308300/public"
+Stretch/Mobility,ST469,Constructive Rest Breathing,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Breathing/Reset,Common,"Lie on back with knees bent and feet flat, allowing the body to settle.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Settle into rest | Woman lying in constructive rest with bent knees, bare feet flat, and arms relaxed beside her. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9753bd95-e6c8-4915-dd7b-43c60c8b6700/public ;; Inhale gently | Woman inhaling in constructive rest with one hand on her upper chest and the other on her abdomen. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a64dd53c-0196-4217-a859-945231f65a00/public ;; Exhale and settle | Woman exhaling in constructive rest with both arms visible beside her and both palms turned up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/17f621c5-366f-4beb-0421-cfc357628700/public"
+Stretch/Mobility,ST470,Legs-Up-the-Wall,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Wall,Supine,Recovery,Very common,Lie on back with legs supported on a wall and breathe slowly.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit with one hip near a wall, then roll onto your back. 2) Swing your legs up the wall and let arms rest comfortably. 3) Breathe slowly and let your back settle. 4) Bend knees and roll to one side to come out.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Side-seated entry | Adult demonstrating Legs-Up-the-Wall at the side-seated entry step: Moving limbs: none yet. Stable limbs: subject sits side-on with right hip close to image-right wall, both knees bent and feet together on mat; hands support behind hips. Camera: slightly elevated three-quarter from subject's right, head side image-left, wall image-right. Key: close enough to roll as one unit. Must not show legs already up, supine body, missing/duplicated limbs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bc4a9a5d-ca37-4dcb-240d-8523785c4b00/public ;; Legs supported | Supine legs-up-the-wall position with both legs extended separately against the wall, hips close to the wall, and arms relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9e1d02a7-8b66-41b8-eb3c-264aa5305700/public"
+Stretch/Mobility,ST471,Supported Child's Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Pillow,Kneeling,Recovery,Common,Rest torso on a pillow in child's pose for a relaxed back and hip stretch.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees and place the pillow or support in front of you if using one. 2) Bring hips back toward heels and rest your torso on the support or toward the floor. 3) Reach arms forward or relax them beside you. 4) Breathe into your back, then press hands into the floor to come up.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Place the support | An athlete kneels on all fours with a long pillow positioned in front for support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3ca2d724-8d3c-47bf-9914-0d6d01cbdb00/public ;; Rest on support | The athlete rests the chest and head on a pillow in supported child's pose. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b060ab45-3626-4216-bc87-100f80f85900/public
+Stretch/Mobility,ST472,Supported Fish Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Pillow or rolled towel,Supine,Static Stretch,Common,Lie back over support under upper spine to open the chest gently.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your pillow or rolled towel before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Lie back over support under upper spine to open the chest gently. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Place the roll | Woman seated with bent knees in front of one crosswise towel roll, ready to lower onto it. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5e8bb1cf-f6b2-4d86-bf27-46a67313fd00/public ;; Lower with control | Woman lowering backward with forearm support toward a towel roll beneath her upper back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/da555c3b-ff7c-445c-a0e2-174c16b95900/public ;; Open across the chest | Woman lying over one upper-back towel roll with both arms open in a low T and both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6e4a0c68-439a-45e3-f43f-46f4eb104400/public ;; Try goalpost arms | Woman resting over an upper-back towel roll with both arms in an optional goalpost position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/95846478-17a6-4db8-40e9-6ee842ee8900/public"
+Stretch/Mobility,ST473,Corpse Pose,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Recovery,Very common,Lie on back with arms and legs relaxed and breathe naturally.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Supine setup | Adult demonstrating Corpse Pose at the supine setup step: ribs relaxed, spine neutral, eyes closed. Must not show straight legs, feet lifted, prone or side-lying posture, tense shoulders, or malformed anatomy. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3c0fe1ce-1732-4edc-d279-dea8d408a300/public ;; Relaxed hold | Relaxed corpse pose lying on the back with legs slightly apart, toes falling outward, and arms open with palms up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/adf344cd-72a3-4dd2-4ea0-e4d737d9bc00/public"
+Stretch/Mobility,ST474,Seated Box Breathing Posture,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Breathing/Reset,Common,Sit tall and breathe slowly while relaxing shoulders and jaw.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set seated posture | Woman sitting upright on a beige chair with both feet flat and both hands resting on her thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f8d3a658-4fe1-474e-b124-90e4b13b9d00/public ;; Inhale gently | Woman inhaling gently while seated tall with both hands on her thighs and both feet flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7b2186a7-0541-4e0e-3018-aafb268ada00/public ;; Exhale and relax | Woman exhaling while seated tall with both palms up on her thighs and eyes softly closed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ea666f67-3d72-40e2-6c2e-685ce0173600/public
+Stretch/Mobility,ST475,Supine Diaphragmatic Breathing,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Breathing/Reset,Very common,Place hands on belly and ribs and breathe slowly without forcing expansion.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.","Supine setup | Adult demonstrating Supine Diaphragmatic Breathing at the supine setup step: shoulders, jaw, and hips relaxed; spine comfortable. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4794383a-3b92-407b-f621-c2807a2d5300/public ;; Gentle breath | Adult demonstrating Supine Diaphragmatic Breathing at the gentle breath step: quiet inhale, long unforced exhale, shoulders remain down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b35421d1-78a3-43bb-c05b-7ac597f66b00/public"
+Stretch/Mobility,ST476,Rib Expansion with Side Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Seated,Breathing/Reset,Common,Reach one arm overhead and breathe into the open side of the ribs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Stand tall | Woman standing tall and centered with both feet flat before a rib-expansion side reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d09bb717-4e78-433c-7d2f-4de685b48e00/public ;; Reach to the first side | Woman side bending toward viewer-left with her viewer-right arm overhead and lower hand on her left thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6ab88f09-6ecc-4c60-4bfb-267ee85cce00/public ;; Switch sides | Woman side bending toward viewer-right with her viewer-left arm overhead and lower hand on her right thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9c516bbc-4082-431d-c9d2-48afbe91ae00/public ;; Return to center | Woman returned to a centered upright stance with both hands on her lower ribs and both feet flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0ef2d183-67b7-44ea-768b-0894fb9e2700/public
+Stretch/Mobility,ST477,Standing Shake-Out,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Recovery,Common,Gently shake arms and legs to release tension before or after stretching.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Stand relaxed | The athlete stands relaxed on a mat with soft knees and arms resting at the sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9fff4e18-585c-4177-52b4-39ea1962a300/public ;; Shake arms one way | The athlete gently swings both relaxed arms in the first direction while standing with both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7414b26d-a9fe-47c9-0a7a-bf90f37d2c00/public ;; Reverse the swing | The athlete reverses the loose arm swing while keeping the feet planted and knees soft. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad8d51bb-5085-4c18-9867-e4c88917e900/public ;; Settle to center | The athlete finishes the shake-out in a calm centered stance with relaxed arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/537ce915-df72-4c72-7f03-44aa1dcb3800/public
+Stretch/Mobility,ST478,Progressive Relaxation Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Recovery,Variant,Lie down and relax one body area at a time while breathing slowly.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Settle into support | Woman lies comfortably supported on her back with bent knees and relaxed shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bb905ac7-bd25-41a8-16d4-9cec0b56d700/public ;; Release jaw and shoulders | Woman remains supine while releasing her jaw and dropping tension from both shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d34f59a8-da50-41c7-e494-0e6cc0e83400/public ;; Breathe and let the hips feel heavy | Woman breathes slowly in the supported supine position while her hips relax heavily into the surface. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e470c7f4-4b76-4ce8-6f75-ee2736db1d00/public
+Stretch/Mobility,ST479,Wall Posture Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Wall,Standing,Mobility,Common,"Stand against a wall and align head, ribs, and pelvis while breathing.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. Set up your wall before you start and make sure it will not slide or tip. 2) Stack head, ribs, and pelvis as comfortably as possible. 3) Let shoulders relax while the chest opens gently. 4) Take several slow breaths without forcing a rigid posture. 5) Step away or sit up and notice the new position.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.","Set up at the wall | Woman stands in a relaxed posture-reset setup with her back against a stable wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/35cb0f08-74a1-4a2b-ccb0-3e7091d86e00/public ;; Stack head, ribs, and pelvis | Woman gently aligns her head, ribs, and pelvis against the wall with a relaxed chin and shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d2a5f581-d5e9-4789-7ac4-30f6f864b900/public ;; Step away and notice the reset | Woman stands upright a short distance away from the wall and notices her reset posture. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6555893b-4df7-4342-0120-26536ec61e00/public"
+Stretch/Mobility,ST480,Seated Posture Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Mobility,Common,"Sit tall, stack ribs over pelvis, and gently lengthen the back of the neck.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Stack head, ribs, and pelvis as comfortably as possible. 3) Let shoulders relax while the chest opens gently. 4) Take several slow breaths without forcing a rigid posture. 5) Step away or sit up and notice the new position.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Ground the seated setup | Woman sits near the front of a stable chair with both feet grounded and hands resting on her thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a876b84c-fa41-44d5-8e83-7fb2ed470300/public ;; Stack ribs and lengthen the neck | Seated woman aligns her ribs over her pelvis and lengthens the back of her neck. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0566ab39-cac2-45ed-495a-ace7e5919c00/public ;; Keep the stack while softening and breathing | Seated woman keeps an upright relaxed stack while lowering her shoulders and breathing into her lower ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6fc7f0c1-73df-4a00-9e44-4f1c623cbe00/public
+Stretch/Mobility,ST481,Towel Roll Chest Reset,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Rolled towel,Supine,Recovery,Common,Lie on a towel lengthwise along the spine and relax arms open.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Lie on your back with your ribs relaxed down and your lower back comfortable. Set up your rolled towel before you start and make sure it will not slide or tip. 2) Stack head, ribs, and pelvis as comfortably as possible. 3) Let shoulders relax while the chest opens gently. 4) Take several slow breaths without forcing a rigid posture. 5) Step away or sit up and notice the new position.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Use the towel, strap, or band to guide the stretch, not to yank into it. 5) Keep the breath easy; relaxation work should feel comfortable, not strained. 6) A good stretch feels like mild to moderate tension, not sharp pain.",Place the towel | The athlete sits on a mat and positions a rolled towel lengthwise behind the spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ece5cdc7-04de-4629-1d68-bd9a52405f00/public ;; Settle onto the roll | The athlete lies over a lengthwise towel roll with knees bent and elbows supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/868a31a4-0119-4676-c204-db2b44e1c300/public ;; Open and breathe | The athlete relaxes both arms wide while lying over a rolled towel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ae091d64-a1f1-4587-7302-edd96803b900/public
+Stretch/Mobility,ST482,Full-Body Supine Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Supine,Static Stretch,Common,Lie on back and reach arms overhead while gently lengthening legs away.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Lie on your back with legs long or knees bent comfortably. 2) Reach arms overhead while lengthening through fingers and toes. 3) Take a slow breath into the ribs without arching hard. 4) Relax the reach and repeat.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Lie long | An athlete lies supine in a neutral full-body starting position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/44518121-4d37-4a16-7d96-30172085c500/public ;; Reach both ways | The athlete reaches both arms overhead and lengthens both legs in the opposite direction. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b168fc0f-bfb5-4e58-405e-dcc6e2576b00/public
+Stretch/Mobility,ST483,Full-Body Standing Yawn Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Static Stretch,Common,Reach overhead like a morning yawn and lengthen through the whole body.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Stand tall and relax | The athlete stands tall and relaxed on a mat before beginning an overhead stretch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9d38f0af-e54a-4193-9363-c4d0b7a0f200/public ;; Reach up and over | The athlete reaches both clasped hands overhead into the first gentle standing side bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe01273c-378c-45f4-c27a-7d405ccfc700/public ;; Reach the other way | The athlete reaches both clasped hands overhead into the opposite standing side bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9ed4d388-4dfb-4d42-a453-d15d497fb700/public ;; Reach straight overhead | The athlete finishes with both arms reaching straight overhead and both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80c4aa9c-b86a-4445-cdd0-9ef8ecceab00/public
+Stretch/Mobility,ST484,Side-Lying Fetal Breath,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Pillow optional,Side-lying,Breathing/Reset,Variant,Curl on one side and breathe slowly into the back ribs.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Curl on the right side | Woman curls comfortably on her right side with her upper hand resting on the exposed back ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/18834a70-6313-4f5d-9f66-b525bce6c300/public ;; Breathe into the first upper back ribs | Right-side-lying woman breathes into the upper back ribs beneath her left hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9bd966c0-3f25-4003-5087-16a360e35d00/public ;; Switch to the left side | The same woman switches into a mirrored fetal curl on her left side with her right hand uppermost. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7b553830-49b7-45c5-a953-81baf1b71c00/public ;; Breathe into the other upper back ribs | Left-side-lying woman breathes into the opposite upper back ribs beneath her right hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/12332972-7203-4c71-fb3b-fdaaf1d67900/public
+Stretch/Mobility,ST485,Supported Squat Breathing,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Door frame or support,Squat,Breathing/Reset,Common,Hold support in a squat and breathe into the low back and hips.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand with feet about shoulder-width apart, then lower into a comfortable squat depth. Set up your door frame or support before you start and make sure it will not slide or tip. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Keep the breath easy; relaxation work should feel comfortable, not strained. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Take light support | The athlete stands barefoot while lightly holding a fixed support rail. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4eb088fc-7468-48a8-d729-b47b69281b00/public ;; Lower with control | The athlete lowers into a supported half squat with heels grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2eb2ecf1-20c6-4f27-8b94-d47dd1ce2e00/public ;; Settle and breathe | The athlete breathes calmly in a supported deep squat with both heels down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de42795d-f7ca-4b80-4579-c4928ba3da00/public
+Stretch/Mobility,ST486,Kneeling Hip and Lat Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Half-kneeling,Mobility Flow,Common,"From half-kneeling, shift hips forward and reach overhead into a side bend.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a half-kneeling position with one knee down and the opposite foot planted in front. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set the right-foot-forward base | Woman sets a right-foot-forward half-kneeling base with her left knee supported on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad83c1f0-abc6-4fa4-b288-f0f7b21a2f00/public ;; Glide forward and reach the left arm | Right-foot-forward half-kneeling woman glides forward and reaches her left arm overhead into a gentle right side bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dbcbef30-18a9-4461-ce60-27257143e200/public ;; Set the left-foot-forward base | Woman switches to a left-foot-forward half-kneeling base with her right knee supported on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e0c62afe-6f94-423f-b9f7-6a8ac63f5b00/public ;; Glide forward and reach the right arm | Left-foot-forward half-kneeling woman glides forward and reaches her right arm overhead into a gentle left side bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ae10931d-95d4-468e-f456-29c523c06100/public
+Stretch/Mobility,ST487,Dynamic Chest and Hamstring Sweep,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Variant,Alternate opening arms wide with a gentle hamstring scoop step.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Alternate opening arms wide with a gentle hamstring scoop step. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Set the standing base | Woman stands in a centered relaxed setup for a dynamic chest and hamstring sweep. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0042486e-2010-454a-3f66-41d52594fc00/public ;; Open the chest | Woman opens both arms wide at shoulder height to create a controlled chest-opening phase. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/95968723-8da8-4f69-e45c-07a0a51ba800/public ;; Scoop beside the right heel | Woman performs an oblique right-heel-forward hamstring scoop with the right heel clearly labeled on viewer-left. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/68848613-1bd4-40a0-f5b3-7932920f5500/public ;; Scoop beside the left heel | Woman performs the mirrored oblique left-heel-forward hamstring scoop with the left heel clearly labeled on viewer-right. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/42b94d71-73b8-4d43-ac8d-cd8d13807900/public
+Stretch/Mobility,ST488,Standing Mobility Scan,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility,Variant,"Move slowly through neck, shoulders, hips, knees, and ankles to check range.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Move slowly through neck, shoulders, hips, knees, and ankles to check range. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.","Set a balanced standing base | Woman stands centered with feet hip-width and arms relaxed before beginning a mobility scan. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/afde7ecc-7160-43e8-8086-41281455ba00/public ;; Scan neck and shoulders | Standing woman gently turns her neck and rolls her shoulders as the first mobility scan phase. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3527aec8-ed3e-4e16-98a8-c2b2bdaebf00/public ;; Scan hips and knees | Standing woman scans hip and knee range with hands on hips, soft knees, and a small side-to-side shift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7f761108-c293-4322-41e2-2419a01ed500/public ;; Scan the ankles | Woman balances on her right leg and makes a small comfortable circle with her lifted left ankle on viewer-right. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad150f40-5de5-47a0-4a4b-55fd1b008800/public"
+Stretch/Mobility,ST489,Pre-Run Dynamic Warm-Up,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing/Flow,Dynamic Stretch,Common,"Combine leg swings, walking knee hugs, quad pulls, and calf raises.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Swing one leg with control | Woman performs a controlled forward leg swing while keeping her torso quiet and support foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e6372258-8ed2-4f6c-89b4-7931bbcdb000/public ;; Lift into a walking knee hug | Woman balances on one foot and draws the opposite knee toward her chest with both hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f998c43-79de-4cb2-0f6d-dc5414258e00/public ;; Add a standing quad pull | Woman performs a controlled standing quadriceps pull with one knee bent behind and the other foot planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1751d7c4-3c8d-4149-4ccd-103217f35b00/public ;; Finish with a calf raise | Woman rises evenly onto both forefeet for a controlled standing calf raise. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2053495f-13b3-4748-c4ec-6e8746facb00/public
+Stretch/Mobility,ST490,Pre-Lift Mobility Warm-Up,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Dynamic Stretch,Common,"Combine cat-cow, hip hinges, squats, shoulder circles, and lunges.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Flow through cat-cow | Woman demonstrates the cow phase of cat-cow on a mat with a cue to flow through the spine. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9950f147-80ee-46e4-606d-e380c115b700/public ;; Practice a hip hinge | Woman performs a barefoot standing hip hinge with hips moving back and spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e3655fda-07ca-43e4-4ad1-a8426ffb0900/public ;; Squat and circle the shoulders | Woman holds a controlled barefoot squat while circling her shoulders gently. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f1a0411a-96ea-42b2-5f8f-4f43e35ddb00/public ;; Lower into a controlled lunge | Woman lowers into a controlled barefoot lunge with the front knee tracking and rear knee hovering above the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6880117f-7838-4098-c54f-ce6515f39300/public
+Stretch/Mobility,ST491,Evening Wind-Down Stretch,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Recovery Flow,Common,"Move through forward fold, figure-four, supine twist, and legs-up-the-wall.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Let your body be supported and comfortable. 3) Breathe slowly through your nose or in a relaxed pattern. 4) Soften your jaw, shoulders, and hips with each exhale. 5) Come out slowly when finished.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Fold softly | The athlete relaxes into a standing forward fold with soft knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/51c87071-8538-4860-c28d-019cb9d69b00/public ;; Open the hip | The athlete holds a reclined figure-four stretch with one ankle above the opposite knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d72fe01b-c82c-4c63-6b4d-374e7c2b8900/public ;; Settle into the twist | The athlete holds a gentle supine twist with both knees stacked to one side and arms open. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/088b1958-6165-43c3-8fa6-b12a9da70800/public ;; Let the legs rest | The athlete rests both legs against a wall while breathing slowly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9a8c98fc-641e-446e-9559-ce06000ae500/public
+Stretch/Mobility,ST492,Chair Full-Body Mobility,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,Chair,Seated,Mobility Flow,Common,"Do seated neck turns, shoulder rolls, twists, knee extensions, and ankle circles.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Sit tall with both feet grounded and your shoulders relaxed. Set up your chair before you start and make sure it will not slide or tip. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Do seated neck turns, shoulder rolls, twists, knee extensions, and ankle circles. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) Make sure the support surface is stable and positioned so you can exit easily. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Turn the neck and roll the shoulders | Woman sits tall on a stable chair while turning her neck gently and rolling her shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3b4321e6-aa1b-4e48-8b83-d9638114da00/public ;; Add a seated torso twist | Woman performs a gentle seated torso twist while both feet remain grounded and her pelvis stays forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0106f91e-1fb6-4c6c-96ac-edcc9eefaa00/public ;; Extend the right knee | Woman straightens her right knee from the chair while the opposite foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dbc9722e-6591-41b5-12b9-6c9d2f902100/public ;; Extend the left knee and circle the ankle | Woman straightens her left knee and circles the extended ankle while the opposite foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/05573eec-3f6a-4bde-56a0-daed5352b800/public
+Stretch/Mobility,ST493,Gentle Yoga Cooldown Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Flow,Recovery Flow,Common,"Flow through child's pose, puppy pose, pigeon or figure-four, and supine twist.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Set up in a comfortable starting position with enough space to move. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Settle into child's pose | The athlete rests in child's pose with both arms reaching forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/07ffc732-dc0a-4ec7-4cf6-ab6c4ec54600/public ;; Lengthen into puppy pose | The athlete holds puppy pose with hips stacked over knees and arms extended. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f20aab2b-1617-46ef-b405-e65a468c5100/public ;; Open one hip | The athlete sits upright in a figure-four hip-opening position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cf7caab5-5ddd-4af8-c373-2f2598930d00/public ;; Finish with a twist | The athlete holds a gentle supine twist with both shoulders supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd44e939-c138-44a0-d7cf-a93fb425e500/public
+Stretch/Mobility,ST494,Dynamic Side Reach March,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Dynamic Stretch,Common,March in place while alternating overhead side reaches.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Stand grounded | The athlete stands tall on a mat before beginning an alternating side-reach march. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ec104f6-d9d4-4414-6254-955aa0817600/public ;; Reach right and lift left | The athlete reaches one arm overhead while lifting the opposite knee in a controlled march. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c86396b8-32ae-4890-1b98-48bbf753b300/public ;; Return through center | The athlete returns through center with both feet down and arms lowering smoothly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5dc49cf2-12a8-4e9a-70c7-c9437e6ed300/public ;; Reach left and lift right | The athlete repeats the side-reach march with the opposite arm and knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19d37ebd-e004-4950-a575-1be86768e800/public
+Stretch/Mobility,ST495,Standing Figure-Eight Arms,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility,Variant,Trace wide figure-eights with the arms to mobilize shoulders and upper back.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move slowly into the stretch or mobility position until you feel mild tension, not pain. 3) Trace wide figure-eights with the arms to mobilize shoulders and upper back. 4) Breathe steadily, then ease out and switch sides if the movement is one-sided.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set hands forward | The athlete stands with joined hands extended forward before tracing a figure-eight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d4bd6c27-17bb-41ce-d007-1e9594998400/public ;; Sweep the first loop | The athlete sweeps joined hands upward through the first wide arc. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/90a3ab2f-fa11-4bef-d893-39827c86b200/public ;; Cross through center | The athlete moves joined hands down and across through the middle of the figure-eight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/94d51961-d450-43c1-faf6-b1de961d3f00/public ;; Complete the opposite loop | The athlete completes the figure-eight by sweeping joined hands through the opposite loop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/69a42e91-739b-45f7-6d42-c853f36f0c00/public
+Stretch/Mobility,ST496,Cross-Crawl Mobility Flow,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Standing,Mobility Flow,Common,Alternate opposite elbow-to-knee taps with overhead reaches and twists.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand tall with feet about hip-width apart and a little space around you. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Reach overhead | The athlete stands tall with both arms overhead before beginning cross-crawl taps. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3e61010b-70c3-4cba-b073-3c0bf44ae500/public ;; Tap right elbow to left knee | The athlete brings one elbow toward the opposite lifted knee while balancing on the other foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ed78874a-2587-4056-b460-f1be1d0f1a00/public ;; Reset and twist | The athlete resets with both arms overhead and a gentle standing twist. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fc957392-3e39-4c4d-fb57-e7e725d77f00/public ;; Tap left elbow to right knee | The athlete repeats the cross-crawl tap with the opposite elbow and knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e9ccd7c4-61b3-455d-a8b8-a76f957cdd00/public
+Stretch/Mobility,ST497,Low Lunge Rock and Reach,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Lunge,Mobility,Common,Rock forward in a low lunge and reach one arm overhead.,https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set the first lunge | The athlete sets a supported low lunge with the front foot flat and rear knee on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a892ceb9-3ebb-4f0b-f8e4-d78e70ebd800/public ;; Rock and reach | The athlete rocks gently into the low lunge while reaching one arm overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db378f32-c0b4-449b-99e8-846ec6e6f000/public ;; Return with control | The athlete returns to a centered low-lunge reset with both hands on the front thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bb98a11e-ce85-4bb7-b938-d608b4dc1900/public ;; Switch and reach | The athlete performs the low-lunge rock and reach on the opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/696669c2-02d1-4cf1-e3dc-72c5eb10f800/public
+Stretch/Mobility,ST498,Half-Kneeling Windmill,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Intermediate,None,Half-kneeling,Mobility,Variant,"From half-kneeling, rotate one arm open toward the ceiling and back down.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Stand or sit tall with feet grounded. 2) Reach, sweep, shake, or rotate the arms through the listed pattern. 3) Let the ribs and hips move gently without forcing. 4) Return to center and repeat or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Set half-kneeling | The athlete sets an upright half-kneeling stance with hands together at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cf0afb0a-ce71-4963-3322-95e9cf752b00/public ;; Open the first side | The athlete opens into a supported half-kneeling windmill with one hand grounded and the other overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2036a96f-e94d-483c-1e4a-aa6c3bc89000/public ;; Return to center | The athlete returns upright to the centered half-kneeling setup. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/84dcad0c-59e4-4068-f13f-b95d44758900/public ;; Open the opposite side | The athlete repeats the supported half-kneeling windmill on the opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/51307d74-611e-4aa9-3dfd-008d1ab92b00/public
+Stretch/Mobility,ST499,Quadruped Flow Sequence,Full-Body Mobility & Recovery,"Full body, breathing, integrated mobility",Beginner,None,Quadruped,Mobility Flow,Common,"Move through cat-cow, rock backs, tail wags, and thread the needle.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,"1) Start on hands and knees with hands under shoulders, knees under hips, and a long neutral spine. 2) Move into the first position of the flow slowly. 3) Transition through each listed stretch or mobility shape with control. 4) Pause for a breath in positions that feel useful, then continue or switch sides.","1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) For dynamic mobility, stay smooth and controlled instead of forcing maximum range. 5) A good stretch feels like mild to moderate tension, not sharp pain.",Open into cow | The athlete holds cow pose on hands and knees with chest open and pelvis tilted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e04fbd81-40bc-4b93-5992-26941ee7e900/public ;; Round into cat | The athlete rounds the spine upward into cat pose while staying on hands and knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0a4499f4-ba43-4b38-d69d-515aad4ace00/public ;; Rock back and shift | The athlete rocks the hips back toward the heels and adds a gentle tail-wag side shift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cae25f73-8a63-479d-4ce5-5205536ea700/public ;; Thread the arm underneath | The athlete threads one arm beneath the torso while the opposite hand and both knees support the pose. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/95a3365d-0c7d-446e-93cf-6cf1522d2e00/public
+Stretch/Mobility,ST500,Seated Full-Body Side Stretch,Full-Body Mobility & Recovery,"Full body, side body, ribs",Beginner,Chair,Seated,Static Stretch,Common,"Sit tall, hold the chair lightly, and reach one arm overhead into a gentle side stretch.",https://www.nhs.uk/live-well/exercise/flexibility-exercises/; https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931; https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/stretching-exercises; https://www.acefitness.org/resources/everyone/exercise-library/,1) Sit tall on a chair with both feet grounded. 2) Reach one arm overhead and place the other hand on the chair or thigh. 3) Lean gently to the side until you feel the side body stretch. 4) Return to center and switch sides.,"1) Move slowly enough that breathing stays calm. 2) Treat flows as coordination practice, not a race. 3) Use props or smaller ranges to make the sequence feel restorative. 4) A good stretch feels like mild to moderate tension, not sharp pain.",Sit tall | A woman sits upright on an armless chair with both feet flat and hands resting lightly beside her thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fed04123-3f7e-4af1-d671-252e643f4d00/public ;; Reach and bend | The seated woman reaches one arm overhead and bends gently toward the opposite side while both feet stay planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/65af7157-7277-4185-f727-c71a25ea5600/public ;; Return to center | The woman returns to a tall centered seated posture before switching sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8a96b026-cbb2-48bd-f1d8-6ef368f7f300/public ;; Switch sides | The seated woman repeats the overhead side stretch in the opposite direction with both feet still grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b4ddcafc-f847-4565-77a5-6028dba94400/public