Tension Map

Find the stretch for what feels tight.

Choose a body model, tap the tight area, and follow a short static routine.

Step 1

Show what feels tight

Front

Tight area

Hip flexors

Tightness from sitting

Step 2

Hip-flexor release

Open the front of the hips after sitting.

3 min

Active stretch 1 of 4

Half-kneeling hip flexor stretch

0

Half-kneeling hip flexor stretch

Hip flexors

45s
  1. Kneel with one foot forward.
  2. Tuck the pelvis slightly under.
  3. Shift forward until the front of the rear hip opens, then switch.

Couch stretch

Hip flexors and quads

45s
  1. Place rear shin against a couch or wall.
  2. Bring the other foot forward.
  3. Stay tall and breathe, then switch sides.

Standing quad stretch

Quads

35s
  1. Stand tall and hold one ankle behind you.
  2. Draw knees near each other.
  3. Tuck pelvis gently, then switch sides.

Low lunge with rotation

Hips and upper back

45s
  1. Start in a low lunge.
  2. Plant one hand inside the front foot.
  3. Rotate the other arm upward, then switch.

Warm up when you feel cold, hold steady without bouncing, and use mild tension rather than pain. Stop or back off if anything feels sharp, numb, or unstable.