Flexibility Exercises
Types of Flexibility Exercises
1. Proprioceptive Neuromuscular Facilitation (PNF) Stretching - These stretches include a 4-second contraction (tightening) of the muscle(s) followed by relaxation of the muscle(s).
2. Foam Rolling - These myofascial release exercises employ the use of a foam roller or lacrosse-type ball to increase range of motion.
3. Static Stretching - This is what you remember from gym class. Move into the stretch only until the point of gentle tension in the muscle(s) and then hold the stretch.
Choose Your Stream
Choose your stream that is right for you! The stream you choose will depend on what you want to learn from the videos. There are 3 streams:
A. Just Teach It To Me! - Created for anyone who is learning to do the exercise for the first time (or anyone looking for a review)
B. I Want to Know More - Created for exercise enthusiasts who are interested in learning more about basic exercise physiology
C. Highly Technical - Created for individuals studying to be personal trainers or coaches and wanting to learn in-depth exercise physiology
PNF Stretches
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Posterior Lower Leg Muscles
Wedge Standing Calf
Assisted Seated Calf
Assisted Supine Calf
Anterior Lower Leg Muscles
Assisted Seated Shin
Posterior Thigh Muscles
Supine Hamstring
Assisted Supine Hamstring
Anterior Thigh Muscles
Side Lying Quadricep
Assisted Side Lying Quadricep
Prone Quadricep
Assisted Prone Quadricep
Lateral Thigh Muscles
Seated Adductor
Supine Adductor
Assisted Supine Adductor
Medial Thigh Muscles
Assisted Supine Abductor - Long Lever
Posterior Hip Muscles
Supine Gluteus
Assisted Supine Gluteus
Anterior Hip Muscles
Kneeling Hip Flexor - Iliacus Focus
Anterior Trunk Muscles
Single Arm Wall Chest
Upper Arm Muscles
Overhead Tricep
Bicep Wall - Short Lever
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Posterior Lower Leg Muscles
Wedge Standing Calf
Assisted Seated Calf
Assisted Supine Calf
Anterior Lower Leg Muscles
Assisted Seated Shin
Posterior Thigh Muscles
Supine Hamstring
Assisted Supine Hamstring
Anterior Thigh Muscles
Side Lying Quadricep
Assisted Side Lying Quadricep
Prone Quadricep
Assisted Prone Quadricep
Lateral Thigh Muscles
Seated Adductor
Supine Adductor
Assisted Supine Adductor
Medial Thigh Muscles
Assisted Supine Abductor - Long Lever
Posterior Hip Muscles
Supine Gluteus
Assisted Supine Gluteus
Anterior Hip Muscles
Kneeling Hip Flexor - Iliacus Focus
Anterior Trunk Muscles
Single Arm Wall Chest
Upper Arm Muscles
Overhead Tricep
Bicep Wall - Short Lever
C. Highly Technical
A. Just Teach It To Me!
C. Highly Technical
Posterior Lower Leg Muscles
Wedge Standing Calf
Assisted Seated Calf
Assisted Supine Calf
Anterior Lower Leg Muscles
Assisted Seated Shin
Posterior Thigh Muscles
Supine Hamstring
Assisted Supine Hamstring
Anterior Thigh Muscles
Side Lying Quadricep
Assisted Side Lying Quadricep
Prone Quadricep
Assisted Prone Quadricep
Lateral Thigh Muscles
Seated Adductor
Supine Adductor
Assisted Supine Adductor
Medial Thigh Muscles
Assisted Supine Abductor - Long Lever
Posterior Hip Muscles
Supine Gluteus
Assisted Supine Gluteus
Anterior Hip Muscles
Kneeling Hip Flexor - Iliacus Focus
Anterior Trunk Muscles
Single Arm Wall Chest
Upper Arm Muscles
Overhead Tricep
Bicep Wall - Short Lever
Foam Rolling Exercises
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Arch of Foot - Ball
Both Calves - Roller
One Calf - Roller
Calf - Ball
Double Posterior Thigh - Roller
Single Posterior Thigh - Roller
Posterior Thigh - Ball
Double Anterior Thigh - Roller
Single Anterior Thigh - Roller
Anterior Thigh - Ball
Lateral Thigh - Roller
Lateral Thigh - Ball
Medial Thigh - Roller
Medial Thigh - Ball
Double Posterior Hip - Roller
Single Posterior Hip - Roller
Posterior Hip - Ball
Anterior Hip - Ball
Posterior Trunk - Roller
Posterior Trunk - Ball
Chest - Ball
Upper Back - Ball
Triceps - Roller
Triceps - Ball
Biceps - Roller
Biceps - Ball
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Arch of Foot - Ball
Both Calves - Roller
One Calf - Roller
Calf - Ball
Double Posterior Thigh - Roller
Single Posterior Thigh - Roller
Posterior Thigh - Ball
Double Anterior Thigh - Roller
Single Anterior Thigh - Roller
Anterior Thigh - Ball
Lateral Thigh - Roller
Lateral Thigh - Ball
Medial Thigh - Roller
Medial Thigh - Ball
Double Posterior Hip - Roller
Single Posterior Hip - Roller
Posterior Hip - Ball
Anterior Hip - Ball
Posterior Trunk - Roller
Posterior Trunk - Ball
Chest - Ball
Upper Back - Ball
Triceps - Roller
Triceps - Ball
Biceps - Roller
Biceps - Ball
C. Highly Technical
A. Just Teach It To Me!
C. Highly Technical
Arch of Foot - Ball
Both Calves - Roller
One Calf - Roller
Calf - Ball
Double Posterior Thigh - Roller
Single Posterior Thigh - Roller
Posterior Thigh - Ball
Double Anterior Thigh - Roller
Single Anterior Thigh - Roller
Anterior Thigh - Ball
Lateral Thigh - Roller
Lateral Thigh - Ball
Medial Thigh - Roller
Medial Thigh - Ball
Double Posterior Hip - Roller
Single Posterior Hip - Roller
Posterior Hip - Ball
Anterior Hip - Ball
Posterior Trunk - Roller
Posterior Trunk - Ball
Chest - Ball
Upper Back - Ball
Triceps - Roller
Triceps - Ball
Biceps - Roller
Biceps - Ball
Static Stretches
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Posterior Lower Leg Muscles
Split Stance Standing Calf - Gastrocnemius Focus
Split Stance Standing Calf - Soleus Focus
Wedge Standing Calf
Seated Calf
Assisted Seated Calf
Supine Calf
Assisted Supine Calf
Anterior Lower Leg Muscles
Standing Shin
Assisted Standing Shin
Seated Shin
Assisted Seated Shin
Posterior Thigh Muscles
Assisted Standing Hamstring
Standing Hamstring
Seated Double Hamstring
Assisted Seated Double Hamstring
Seated Single Hamstring
Assisted Seated Single Hamstring
Supine Hamstring
Assisted Supine Hamstring
Anterior Thigh Muscles
Standing Quadricep
Assisted Standing Quadricep
Side Lying Quadricep
Assisted Side Lying Quadricep
Prone Quadricep
Assisted Prone Quadricep
Lateral Thigh Muscles
Standing Adductor
Seated Adductor
Supine Adductor
Assisted Supine Adductor
Medial Thigh Muscles
Standing Abductor
Seated Abductor - Long Lever
Seated Abductor - Short Lever
Supine Abductor - Long Lever
Assisted Supine Abductor - Long Lever
Supine Abductor - Short Lever
Posterior Hip Muscles
Free Standing Gluteus
Assisted Free Standing Gluteus
Supported Standing Gluteus - Long Lever
Supported Standing Gluteus - Short Lever
Seated Double Gluteus
Assisted Seated Double Gluteus
Seated Single Gluteus - Long Lever
Seated Single Gluteus - Short Lever
Assisted Seated Single Gluteus - Long Lever
Supine Gluteus
Assisted Supine Gluteus
Anterior Hip Muscles
Standing Hip Flexor - Iliacus Focus
Standing Hip Flexor - Psoas Focus
Kneeling Hip Flexor - Iliacus Focus
Kneeling Hip Flexor - Psoas Focus
Posterior Trunk Muscles
Standing Spinal Flexion
Seated Spinal Flexion
Kneeling Spinal Flexion
Kneeling Spinal Flexion with Rotation
Supine Spinal Flexion
Shoulder Horizontal Adduction
Anterior Trunk Muscles
Standing Shoulder Flexion
Supine Shoulder Flexion
Shoulder Horizontal Abduction
Assisted Shoulder Horizontal Abduction
Single Arm Wall Chest
Lateral Trunk Muscles
Standing Spinal Lateral Flexion
Seated Spinal Lateral Flexion
Kneeling Spinal Lateral Flexion
Upper Arm Muscles
Overhead Tricep
Overhead Tricep Wall
Assisted Overhead Tricep
Arm Across Body
Bicep Wall - Long Lever
Bicep Wall - Short Lever
Forearm Muscles
Wrist Flexion
Assisted Wrist Flexion
Wrist Extension
Assisted Wrist Extension
Posterior and Lateral Neck Muscles
Chin to Chest
Assisted Chin to Chest
Ear to Shoulder
Assisted Ear to Shoulder
Ear to Shoulder with Rotation
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Posterior Lower Leg Muscles
Split Stance Standing Calf - Gastrocnemius Focus
Split Stance Standing Calf - Soleus Focus
Wedge Standing Calf
Seated Calf
Assisted Seated Calf
Supine Calf
Assisted Supine Calf
Anterior Lower Leg Muscles
Standing Shin
Assisted Standing Shin
Seated Shin
Assisted Seated Shin
Posterior Thigh Muscles
Assisted Standing Hamstring
Standing Hamstring
Seated Double Hamstring
Assisted Seated Double Hamstring
Seated Single Hamstring
Assisted Seated Single Hamstring
Supine Hamstring
Assisted Supine Hamstring
Anterior Thigh Muscles
Standing Quadricep
Assisted Standing Quadricep
Side Lying Quadricep
Assisted Side Lying Quadricep
Prone Quadricep
Assisted Prone Quadricep
Lateral Thigh Muscles
Standing Adductor
Seated Adductor
Supine Adductor
Assisted Supine Adductor
Medial Thigh Muscles
Standing Abductor
Seated Abductor - Long Lever
Seated Abductor - Short Lever
Supine Abductor - Long Lever
Assisted Supine Abductor - Long Lever
Supine Abductor - Short Lever
Posterior Hip Muscles
Free Standing Gluteus
Assisted Free Standing Gluteus
Supported Standing Gluteus - Long Lever
Supported Standing Gluteus - Short Lever
Seated Double Gluteus
Assisted Seated Double Gluteus
Seated Single Gluteus - Long Lever
Seated Single Gluteus - Short Lever
Assisted Seated Single Gluteus - Long Lever
Supine Gluteus
Assisted Supine Gluteus
Anterior Hip Muscles
Standing Hip Flexor - Iliacus Focus
Standing Hip Flexor - Psoas Focus
Kneeling Hip Flexor - Iliacus Focus
Kneeling Hip Flexor - Psoas Focus
Posterior Trunk Muscles
Standing Spinal Flexion
Seated Spinal Flexion
Kneeling Spinal Flexion
Kneeling Spinal Flexion with Rotation
Supine Spinal Flexion
Shoulder Horizontal Adduction
Anterior Trunk Muscles
Standing Shoulder Flexion
Supine Shoulder Flexion
Shoulder Horizontal Abduction
Assisted Shoulder Horizontal Abduction
Single Arm Wall Chest
Lateral Trunk Muscles
Standing Spinal Lateral Flexion
Seated Spinal Lateral Flexion
Kneeling Spinal Lateral Flexion
Upper Arm Muscles
Overhead Tricep
Overhead Tricep Wall
Assisted Overhead Tricep
Arm Across Body
Bicep Wall - Long Lever
Bicep Wall - Short Lever
Forearm Muscles
Wrist Flexion
Assisted Wrist Flexion
Wrist Extension
Assisted Wrist Extension
Posterior and Lateral Neck Muscles
Chin to Chest
Assisted Chin to Chest
Ear to Shoulder
Assisted Ear to Shoulder
Ear to Shoulder with Rotation
Highly Technical
A. Just Teach It To Me!
Highly Technical
Posterior Lower Leg Muscles
Split Stance Standing Calf - Gastrocnemius Focus
Split Stance Standing Calf - Soleus Focus
Wedge Standing Calf
Seated Calf
Assisted Seated Calf
Supine Calf
Assisted Supine Calf
Anterior Lower Leg Muscles
Standing Shin
Assisted Standing Shin
Seated Shin
Assisted Seated Shin
Posterior Thigh Muscles
Assisted Standing Hamstring
Standing Hamstring
Seated Double Hamstring
Assisted Seated Double Hamstring
Seated Single Hamstring
Assisted Seated Single Hamstring
Supine Hamstring
Assisted Supine Hamstring
Anterior Thigh Muscles
Standing Quadricep
Assisted Standing Quadricep
Side Lying Quadricep
Assisted Side Lying Quadricep
Prone Quadricep
Assisted Prone Quadricep
Lateral Thigh Muscles
Standing Adductor
Seated Adductor
Supine Adductor
Assisted Supine Adductor
Medial Thigh Muscles
Standing Abductor
Seated Abductor - Long Lever
Seated Abductor - Short Lever
Supine Abductor - Long Lever
Assisted Supine Abductor - Long Lever
Supine Abductor - Short Lever
Posterior Hip Muscles
Free Standing Gluteus
Assisted Free Standing Gluteus
Supported Standing Gluteus - Long Lever
Supported Standing Gluteus - Short Lever
Seated Double Gluteus
Assisted Seated Double Gluteus
Seated Single Gluteus - Long Lever
Seated Single Gluteus - Short Lever
Assisted Seated Single Gluteus - Long Lever
Supine Gluteus
Assisted Supine Gluteus
Anterior Hip Muscles
Standing Hip Flexor - Iliacus Focus
Standing Hip Flexor - Psoas Focus
Kneeling Hip Flexor - Iliacus Focus
Kneeling Hip Flexor - Psoas Focus
Posterior Trunk Muscles
Standing Spinal Flexion
Seated Spinal Flexion
Kneeling Spinal Flexion
Kneeling Spinal Flexion with Rotation
Supine Spinal Flexion
Shoulder Horizontal Adduction
Anterior Trunk Muscles
Standing Shoulder Flexion
Supine Shoulder Flexion
Shoulder Horizontal Abduction
Assisted Shoulder Horizontal Abduction
Single Arm Wall Chest
Lateral Trunk Muscles
Standing Spinal Lateral Flexion
Seated Spinal Lateral Flexion
Kneeling Spinal Lateral Flexion
Upper Arm Muscles
Overhead Tricep
Overhead Tricep Wall
Assisted Overhead Tricep
Arm Across Body
Bicep Wall - Long Lever
Bicep Wall - Short Lever
Forearm Muscles
Wrist Flexion
Assisted Wrist Flexion
Wrist Extension
Assisted Wrist Extension
Posterior and Lateral Neck Muscles
Chin to Chest
Assisted Chin to Chest
Ear to Shoulder
Assisted Ear to Shoulder
Ear to Shoulder with Rotation
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