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Stretches and Mobility Exercises


Now you can get specific tips about how to get leaner faster. We recommend you view them before starting a new exercise program.

Please also view our disclaimer before commencing any of these upper body and core exercises.

Difficulty Rating (DR) Each exercise has a difficulty rating between 1 and 5: see below for explanation.

List of Exercises

Click on one of the exercises below to be taken directly to the video.

1. Abdominal Stretch 24. Prone Cobra
2. Bouncing On the Ball Mobilization 25. QLO Stretch
3. Cat Cow 26. Quadriceps Stretch
4. Chest Stretch 27. Rear Shoulder Stretch
5. Don Tigny Mobilization 28. Rhomboid Stretch
6. Groin Stretch 29. Rocking Groin Stretch
7. Groin Stretch 2 30. Sciatic Nerve Mobilization
8. Hamstring Stretch 31. Shoulder Rotators Lateral Stretch
9. Hip Rotator External Stretch 32. Shoulder Spine Integrator Part 1
10. Hip Rotator Internal Stretch 33. Shoulder Spine Integrator Part 2
11. Hip Stretch 34. Shoulder Spine Integrator Part 3
12. Kneeling Lat Stretch 35. Side Lying Oblique Stretch
13. Levator Scapula Stretch 36. Side To Side Tilts On Ball
14. Lower Back Stretch 37. Spinal Relaxation
15. Lunge Psoas Stretch 38. Spine Mobilization With Foam Roller
16. Lying Ball Rotation 39. Standing Calf Stretch
17. Lying Shoulder Rotation 40. Standing Thoracic Spine Mobilization
18. McKenzie Pressup 41. Supine Quadriceps Stretch
19. Neck Extensors Stretch 42. Torso Side Flexion
20. Neck Rotators Stretch 43. Torso Twist With Ball Mobilization
21. Neck Side Flexion Stretch 44. Wrist Extensors Stretch
22. Pelvic Circles On Ball 45. Wrist Flexors Stretch
23. Pelvic Tilts On Ball






















Difficulty Rating (DR)

Each exercise has a difficulty rating between 1 and 5.

Ratings of 1 and 2 mean an exercise requires less concentration and balance skills, is uncomplicated and doesn’t tire you out quickly. A rating of 4 or 5 means the exercise is challenging in all ways.

We recommend you perform exercises marked with higher rating at the start of your workout, with lower rated movements performed at the end. Always do your abdominal, lower back, and postural exercises at the end of your session.