# Stretch Minute stretch library

Source: https://stretchminute.com/stretches

## Neck and shoulders

- [Neck Rolls](https://stretchminute.com/stretches/neck-rolls): 30 s, standing. Loosens a stiff neck and upper spine.
- [Shoulder Rolls](https://stretchminute.com/stretches/shoulder-rolls): 30 s, standing. Releases tension held in the shoulders.
- [Big Arm Circles](https://stretchminute.com/stretches/big-arm-circles): 30 s, standing. Warms up the shoulders and upper back.
- [Arm Swings](https://stretchminute.com/stretches/arm-swings): 30 s, standing. Opens the chest and wakes up the arms and shoulders.
- [Chin to Chest](https://stretchminute.com/stretches/chin-to-chest): 25 s, standing. Stretches the back of the neck.
- [Ear to Shoulder](https://stretchminute.com/stretches/ear-to-shoulder): 20 s each side, standing. Stretches the side of the neck.
- [Triceps Stretch](https://stretchminute.com/stretches/triceps-stretch): 20 s each side, standing. Keeps the back of the arms loose and flexible.
- [Biceps Stretch](https://stretchminute.com/stretches/biceps-stretch): 25 s, standing. Stretches the front of the arms and shoulders.
- [Towel Shoulder Stretch](https://stretchminute.com/stretches/towel-shoulder-stretch): 20 s each side, standing. Helps you reach further behind your back.
- [Chest Stretch](https://stretchminute.com/stretches/chest-stretch): 20 s each side, standing. Opens a tight chest, good after pressing exercises or desk work.
- [Cross-Body Shoulder Stretch](https://stretchminute.com/stretches/cross-body-shoulder-stretch): 20 s each side, standing. Stretches the back of the shoulder.

## Wrists and forearms

- [Wrist Circles](https://stretchminute.com/stretches/wrist-circles): 20 s, standing. Keeps the wrists mobile, useful before push-ups or typing.
- [Wrist and Forearm Stretch](https://stretchminute.com/stretches/wrist-and-forearm-stretch): 20 s each side, standing. Eases tight forearms from typing or gripping.

## Back

- [Crossover Toe Touches](https://stretchminute.com/stretches/crossover-toe-touches): 30 s, standing. Links the upper and lower body with a gentle twist.
- [Overhead Side Reach](https://stretchminute.com/stretches/overhead-side-reach): 20 s each side, standing. Lengthens the side of the upper back and shoulders.
- [Kneeling Reach](https://stretchminute.com/stretches/kneeling-reach): 30 s, seated or kneeling. Lengthens the spine and opens the upper back.
- [Standing Side Bend](https://stretchminute.com/stretches/standing-side-bend): 20 s each side, standing. Opens the side of the torso and ribs.
- [Cobra Stretch](https://stretchminute.com/stretches/cobra-stretch): 25 s, lying down. Opens the front of the body after long hours sitting.
- [Knees to Chest](https://stretchminute.com/stretches/knees-to-chest): 30 s, lying down. Gently rounds and relaxes the lower back.
- [Lying Knee Rocks](https://stretchminute.com/stretches/lying-knee-rocks): 30 s, lying down. Mobilises the lower back and hips with a gentle twist.
- [Seated Twist](https://stretchminute.com/stretches/seated-twist): 20 s each side, seated or kneeling. Twists the spine and stretches the outer hip.

## Hips

- [Hip Circles](https://stretchminute.com/stretches/hip-circles): 30 s, standing. Loosens the hips and lower back.
- [Forward Leg Swings](https://stretchminute.com/stretches/forward-leg-swings): 20 s each side, standing. Warms up the hips and the back of the legs.
- [Side Leg Swings](https://stretchminute.com/stretches/side-leg-swings): 20 s each side, standing. Opens the hips sideways for a wider range of motion.
- [Butterfly Stretch](https://stretchminute.com/stretches/butterfly-stretch): 30 s, seated or kneeling. Opens the inner thighs and hips.
- [Glute Stretch](https://stretchminute.com/stretches/glute-stretch): 25 s each side, lying down. Stretches the glutes and outer hip.
- [Side Lunge Stretch](https://stretchminute.com/stretches/side-lunge-stretch): 20 s each side, standing. Stretches the inner thighs.
- [Hip Flexor Stretch](https://stretchminute.com/stretches/hip-flexor-stretch): 25 s each side, seated or kneeling. Opens the front of the hips, tight from sitting.
- [Standing Outer Hip Stretch](https://stretchminute.com/stretches/standing-outer-hip-stretch): 20 s each side, standing. Stretches the outer hip and thigh.

## Legs

- [Knee Circles](https://stretchminute.com/stretches/knee-circles): 20 s, standing. Gently mobilises the knees and ankles.
- [Ankle Circles](https://stretchminute.com/stretches/ankle-circles): 15 s each side, standing. Loosens the ankles before walking, running or sport.
- [Lying Hamstring Stretch](https://stretchminute.com/stretches/lying-hamstring-stretch): 25 s each side, lying down. Lengthens tight hamstrings.
- [Seated Hamstring Stretch](https://stretchminute.com/stretches/seated-hamstring-stretch): 25 s each side, seated or kneeling. Stretches the hamstrings and lower back.
- [Lying Quad Stretch](https://stretchminute.com/stretches/lying-quad-stretch): 20 s each side, lying down. Stretches the front of the thighs and hips.
- [Standing Quad Stretch](https://stretchminute.com/stretches/standing-quad-stretch): 20 s each side, standing. Stretches the front of the thighs.
- [Calf Stretch](https://stretchminute.com/stretches/calf-stretch): 20 s each side, standing. Lengthens the calves.