PROTOTYPE
Stretch lessons are a prototype. The 3D is a schematic of positions and hand contacts.
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Stretch (home 91 · instructor 52)
Foam roller (16)
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Library
Reformer
Mat
Stretch
Foam roller
Home
Instructor
3D
Guide
Home
Instructor
Exercise
91
Wall Calf Stretch
Bent-Knee Calf Stretch
Step Calf Stretch
Seated Towel Calf Stretch
Seated Toe and Plantar Stretch
Standing Shin Stretch
Kneeling Toe Stretch
Seated Hamstring Stretch
Standing Hamstring Stretch
Supine Towel Hamstring Stretch
Supported Standing Quadriceps Stretch
Side-Lying Quadriceps Stretch
Prone Towel Quadriceps Stretch
Half-Kneeling Hip Flexor Stretch
Supported Standing Hip Flexor Stretch
Single Knee-to-Chest
Double Knee-to-Chest
Supine Figure-Four Stretch
Seated Figure-Four
Seated Butterfly Stretch
Side Lunge Adductor Stretch
Seated Adductor Stretch
Standing Iliotibial Band Stretch
Knee to Opposite Shoulder
Deep Squat Hold
Pigeon Stretch
Happy Baby
Seated Straddle Fold
Supine Hip Internal Rotation
Cat Stretch
Supported Child's Pose
Supine Knee Roll
Seated Upper-Body Twist
Seated Side Bend
Standing Side Bend
Half-Kneeling Side Bend
Seated Upper-Back Stretch
Prone Press-Up on Forearms
Puppy Pose
Cobra
Seated Floor Side Bend
Wall Chest Stretch
Seated Chest Stretch
Cross-Body Shoulder Stretch
Overhead Triceps Stretch
Wall Side Reach
Assisted Seated Arm Raise
Supine Elbow Opening
Wall Shoulder Stretch
Self-Hug Upper-Back Stretch
Seated Hands-Behind Chest Opener
Towel Shoulder Stretch
Wrist Flexor Stretch
Wrist Extensor Stretch
Prayer Wrist Stretch
Neck Side Stretch
Neck Rotation
Neck Flexion Stretch
Neck Side-Forward Stretch
Sternocleidomastoid Stretch
Scalene Stretch
Suboccipital Stretch
Seated Sciatic Nerve Glide
Side-Lying Femoral Nerve Glide
Median Nerve Glide
Ulnar Nerve Glide
Radial Nerve Glide
Supine Tibial Nerve Glide
Supine Peroneal Nerve Glide
Supine Sural Nerve Glide
Front-and-Back Leg Swing
Side-to-Side Leg Swing
Standing Trunk Rotation
Arm Open-and-Close Swing
Alternating Knee Hug
Split-Stance Lunge with Overhead Reach
Hip Hinge Sweep
Alternating Side Reach
Cat-Cow
Thread the Needle
Side-Lying Open Book
Quadruped Rock Back
Adductor Rock Back
Frog Rock Back
World's Greatest Stretch
Standing Hip Circle
Down Dog Pedal
Ankle Dorsiflexion Rock
Active Leg Lowering
Finger Flexor Stretch
Fist-to-Open Hand
Light muscles by use
Darken unrelated muscles
3D
Guide
Sternocleidomastoid Stretch
Angle
Side
Top
Feet
3D人体：BodyParts3D／Z-Anatomy
Loading 3D…
Drag to rotate
Schematic muscle view
Angle
Side
Top
Feet
01 / 4
Hold the collarbone
Breathe easily
0.0
/ 24.0 s
Start
Mid-cycle
One cycle
Speed
0.5×
1×
01
Hold the collarbone
02
Lift and tilt
03
Hold the position
04
Return to centre
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