Every flexibility & mobility entry in the Typed movement library. Each one is a full page: what it does, stage by stage, and what the evidence says.
- 90/90 Hip SwitchTrains hip rotation actively, rather than just hanging in a stretch.
- Ankle Dorsiflexion DrillRestores the forward knee travel that squatting and lunging need.
- Balance TrainingA trainable capacity that declines with age faster than strength does.
- Calf StretchThe wall lean, and whether your knee is bent changes the target.
- Cat-CowRounds and arches the spine gently, one segment at a time.
- Child’s PoseA resting fold that lengthens the lower back and slows your breathing down.
- Couch StretchThe hip flexor stretch with the back foot up a wall — much stronger, and easy to overdo.
- Doorway Chest StretchOpens the front of the shoulders using nothing but a doorway.
- Downward DogStretches the back of your legs and your shoulders at the same time, which is why it is hard.
- Dynamic Warm-UpThe part everyone skips, and the one with better evidence than the stretching it replaced.
- Hamstring StretchThe classic. Often what you feel is a nerve, not the muscle.
- Kneeling Hip Flexor StretchOpens the front of the hip, which sitting keeps folded shut all day.
- Mobility & Foam RollingIt works on your nervous system rather than on the tissue you think you are breaking up.
- Neck Side StretchThe desk-neck stretch, and the shoulder position is what makes it work.
- Pigeon StretchThe deep glute stretch — and the one people most often force.
- PilatesTrunk endurance and control rather than flexibility — which is what it gets mistaken for.
- PNF (Contract-Relax) StretchingPush against the stretch, then relax into it. It works better than just holding.
- Shoulder Pass-ThroughTakes your shoulders through their whole range with a stick or band.
- Static StretchingIt works — just not for the reasons, or at the times, most people assume.
- Tai ChiThe best-evidenced fall prevention there is, which is not what it is usually sold on.
- Thoracic Open-Book RotationTwists the mid-back, which is the part built to twist.
- World’s Greatest StretchSeveral stretches in one, which is why it is the standard warm-up move.
- Yoga & StretchingImproves flexibility and switches on your body’s calming response.
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