241 stretches, step by step
Every stretch in BendEase, with how to do it, what you should feel and an easier option. Start with the area that's bothering you.
90/90
On the floor · Intermediate
90/90 Hip Switch
On the floor · Beginner
90/90 Hip Switch (No Hands)
On the floor · Advanced
90/90 Hip Switch Extension
On the floor · Advanced
Adductor Dips
On the floor · Beginner
Adductor Rocks
On the floor · Beginner
Air Squats
Standing · Beginner
Airplane
On the floor · Intermediate
Alternating Superman
On the floor · Intermediate
Ankle Circles
Standing · Beginner
Arm Circles
Standing · Beginner
Arm Swings
Standing · Beginner
Arm-Out Wrist Extension
Standing · Beginner
Arm-Out Wrist Flexion
Standing · Beginner
Baby Cobra
On the floor · Beginner
Back Leg Raise
Standing · Beginner
Bear Hug
Seated · Beginner
Bear Plank Hold
On the floor · Intermediate
Bent Arm Pike
On the floor · Intermediate
Bent Over Calf
Standing · Beginner
Bicycle Crunch Hold
On the floor · Beginner
Bird Dog Hold
On the floor · Advanced
Bird Dog Plank
On the floor · Advanced
Bird Dogs
On the floor · Beginner
Bow Pose
On the floor · Beginner
Bridge Hold
On the floor · Advanced
Bridge Leg Lift
On the floor · Advanced
Butt Kicks
Standing · Beginner
Butterfly
On the floor · Advanced
Cactus Arms
Standing · Beginner
Calf Raises
Standing · Beginner
Camel Pose
On the floor · Advanced
Cat Cow
On the floor · Beginner
Chair Pose
Standing · Beginner
Chest Opener
Seated · Beginner
Chin Retractions
Seated · Beginner
Chin-to-Chest Stretch
Seated · Beginner
Clasped-Hands Chest Opener
Standing · Beginner
Controlled Butt Kicks
Standing · Beginner
Couch Stretch
On the floor · Intermediate
Cow Face
Seated · Intermediate
Cross Leg Fold
Standing · Beginner
Cross Leg Side Bend
Standing · Beginner
Crunch Hold
On the floor · Intermediate
Crunches
On the floor · Beginner
Curtsy Lunge Hold
Standing · Intermediate
Dead Bug Hold
On the floor · Advanced
Dead Bugs
On the floor · Beginner
Deep Split Squat
Standing · Advanced
Dip Hold
On the floor · Intermediate
Double Knee Spinal Twist
On the floor · Beginner
Double Knee-to-Chest
On the floor · Beginner
Double Pigeon
On the floor · Intermediate
Down Dog Split
On the floor · Intermediate
Dynamic Chest Flys
Standing · Beginner
Dynamic Quad Stretch
Standing · Intermediate
Dynamic Side Bends
Standing · Beginner
Dynamic Wide Leg Forward Fold
Standing · Beginner
Eagle Arm
Seated · Beginner
Ear-to-Shoulder
Seated · Beginner
Elbow Pike
On the floor · Intermediate
Elbow Plank
On the floor · Advanced
Elbow Plank Leg Lift
On the floor · Advanced
Elbow Side Plank
On the floor · Advanced
Elbow Side Plank Leg Lift
On the floor · Advanced
Face-Down Chest Opener
On the floor · Intermediate
Face-Down Scorpion Twist
On the floor · Intermediate
Figure Four Twist
On the floor · Beginner
Flutter Kicks
On the floor · Intermediate
Folded Butterfly
On the floor · Beginner
Forearm Stretch
Seated · Intermediate
Forward Fold
Standing · Beginner
Frog Pose
On the floor · Advanced
Front Leg Raise
Standing · Beginner
Front Split
On the floor · Intermediate
Gate Opener
Standing · Beginner
Good Mornings
Standing · Beginner
Half Bow
On the floor · Intermediate
Half Moon
Standing · Intermediate
Half Wheel
On the floor · Intermediate
Half-Kneeling Hip Hinge
On the floor · Intermediate
Hamstring Scoops
Standing · Intermediate
Hand Plank
On the floor · Advanced
Hand Plank Leg Lift
On the floor · Advanced
Hand Side Plank
On the floor · Advanced
Hand Side Plank Leg Lift
On the floor · Advanced
Happy Baby
On the floor · Beginner
Heel-to-Toe Rocks
Standing · Beginner
High Knee Twists
Standing · Intermediate
High Knees
Standing · Beginner
Hip Bridges
On the floor · Beginner
Hip Circles
Standing · Beginner
Hollow Body
On the floor · Intermediate
Humble Warrior
Standing · Intermediate
Hurdler
On the floor · Intermediate
Jump Squats
Standing · Intermediate
Jumping Jacks
Standing · Beginner
Kang Squat
Standing · Beginner
Knee Circles
Standing · Beginner
Knee Push-Ups
On the floor · Beginner
Knee-to-Wall
On the floor · Beginner
Kneeling Heel Sit
On the floor · Beginner
Kneeling Hip Circles
On the floor · Beginner
Kneeling Hip Hinge
On the floor · Beginner
Kneeling Psoas
On the floor · Beginner
Kneeling Quad
On the floor · Beginner
Kneeling Scapular Push-Ups
On the floor · Beginner
Kneeling Wrist Extension
On the floor · Beginner
Kneeling Wrist Extension Circles
On the floor · Beginner
Kneeling Wrist Flexion
On the floor · Beginner
Lateral Foot Rocks
Standing · Beginner
Lateral Leg Swing
Standing · Beginner
Lateral Lunge
Standing · Intermediate
Leaning 90/90
On the floor · Intermediate
Leaning Calf
Standing · Intermediate
Leaning Figure Four
On the floor · Intermediate
Leg Raise Hold
On the floor · Intermediate
Leg Raises
On the floor · Intermediate
Leg Swings
Standing · Beginner
Legs-up-the-Wall
On the floor · Beginner
Lizard Pose
On the floor · Advanced
Locust Pose
On the floor · Advanced
Low Side Lunge
Standing · Beginner
Lying Cross-Body Shoulder Stretch
On the floor · Beginner
Lying Figure Four
On the floor · Beginner
Lying Hamstring
On the floor · Advanced
Lying Open Book
On the floor · Beginner
Lying Quad Stretch
On the floor · Advanced
Lying Side Leg Raise
On the floor · Beginner
Modified Reverse Prayer
Standing · Beginner
Modified Seated Twist
On the floor · Intermediate
Mountain Climbers
On the floor · Intermediate
Narrow Push Up Hold
On the floor · Intermediate
Narrow Squat Hold
Standing · Beginner
Neck Extension
Seated · Beginner
Neck Laterals
Seated · Beginner
Neck Roll
Seated · Beginner
Neck Rotation
Seated · Beginner
Neck Tilts (Up & Down)
Seated · Beginner
Overhead Reach
Seated · Beginner
Overhead Tricep
Seated · Advanced
Pancake Stretch
On the floor · Advanced
Peaceful Warrior
Standing · Intermediate
Pelvic Tilt Press
On the floor · Intermediate
Pigeon
On the floor · Advanced
Pike
On the floor · Intermediate
Pistol Squat Hold
Standing · Advanced
Plow
On the floor · Beginner
Puppy Pose
On the floor · Beginner
Push Up Hold
On the floor · Intermediate
Push-Ups
On the floor · Intermediate
Quad Stretch
On the floor · Intermediate
Rag Doll
Standing · Beginner
Reach-Back Chest Stretch
On the floor · Beginner
Reclined Butterfly
On the floor · Beginner
Reclined Kneeling Quad Stretch
On the floor · Intermediate
Reverse Butterfly
On the floor · Beginner
Reverse Lunge
On the floor · Advanced
Reverse Plank
On the floor · Advanced
Reverse Plank Leg Lift
On the floor · Advanced
Reverse Prayer Pose
Standing · Beginner
Reverse Table Top
On the floor · Intermediate
Revolved Wide Leg Forward Fold
Standing · Beginner
Run In Place
Standing · Beginner
Runner's Lunge Twist
On the floor · Advanced
Scalene Stretch
Seated · Beginner
Scapula Stretch
Seated · Beginner
Seated Figure Four
Seated · Beginner
Seated Fold
On the floor · Beginner
Seated Hamstring
Seated · Advanced
Seated Knee Drops
On the floor · Beginner
Seated One Arm Hug
Seated · Beginner
Seated Straddle
On the floor · Beginner
Seated Twist
On the floor · Intermediate
Seated Upper Back Stretch
Seated · Beginner
Shoulder Rolls
Seated · Beginner
Shoulder Stand
On the floor · Intermediate
Side Bend
Seated · Beginner
Side Leg Raise
Standing · Beginner
Side Lunge Hold
Standing · Intermediate
Single Arm Plank
On the floor · Advanced
Single Knee-to-Chest
On the floor · Beginner
Single Leg Calf Stretch
On the floor · Intermediate
Single Leg Deadlift
Standing · Intermediate
Single Leg Glute Bridges
On the floor · Advanced
Single Leg Shin Stretch
On the floor · Beginner
Single Leg Stand
Standing · Advanced
Sit-Ups
On the floor · Intermediate
Soleus Stretch
Standing · Beginner
Spiderman Push Up Hold
On the floor · Advanced
Spinal Twist
On the floor · Beginner
Split Lunge Hold
Standing · Intermediate
Split Squat Twists
Standing · Intermediate
Split Squats
Standing · Intermediate
Squat Hold
Standing · Intermediate
Squat Stretch
Standing · Beginner
Standing Chest Opener
Standing · Beginner
Standing Frog
Standing · Intermediate
Standing Hip Openers
Standing · Beginner
Standing Knee Hugs
Standing · Advanced
Standing Lunge Twist
Standing · Intermediate
Standing Neck Laterals
Standing · Beginner
Standing One Arm Hug
Standing · Beginner
Standing Overhead Tricep
Standing · Beginner
Standing Quad
Standing · Advanced
Standing Shoulder Rolls
Standing · Beginner
Standing Side Bend
Standing · Beginner
Standing Upper Back Stretch
Standing · Beginner
Strap Hamstring Stretch
On the floor · Intermediate
Sumo Squat Hold
Standing · Intermediate
Sumo Squat Twists
Standing · Beginner
Superman
On the floor · Advanced
Toe Raises
Standing · Beginner
Toe Squat
On the floor · Beginner
Toe Stretch
On the floor · Beginner
Toe Touch Hold
On the floor · Intermediate
Toe Touch Twist
Standing · Beginner
Toe-to-Wall
Standing · Beginner
Towel Calf Stretch
On the floor · Beginner
Tree Pose
Standing · Intermediate
Triangle Pose
Standing · Intermediate
Trunk Rotation
Seated · Advanced
Trunk Twist
Standing · Beginner
Twisted Sphinx
On the floor · Intermediate
Upward Frog
On the floor · Advanced
V-Sit
On the floor · Advanced
Wall Chest Stretch
Standing · Beginner
Wall Dog
Standing · Beginner
Wall Handstand
Standing · Beginner
Wall Pike
Standing · Intermediate
Wall Plank
Standing · Advanced
Wall Sit
Standing · Intermediate
Warrior I
Standing · Beginner
Warrior II
Standing · Beginner
Warrior III
Standing · Intermediate
Wheel Pose
On the floor · Advanced
Wide Leg Side Bend
Standing · Intermediate
Wide Leg Toe Touches
Standing · Beginner
Wide Leg Torso Circles
Standing · Beginner
Wrist Circles
Seated · Beginner
Zombie Walks
Standing · Beginner
Let a coach talk you through them
BendEase builds these into routines for what's tight, with a voice coach and a guided video for every stretch. Free to start.