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Every stretch currently in Glow Stretch. Each card links straight to the original Instagram video.
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36 stretches in total
Runner 3 · Office worker 28 · General 34
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Pre / post run stretches (dynamic before, static after)
Dynamic before a run, static 15–30 sec holds after — that's the difference.
- Don't force a stretch on any area that hurts.
Creator @choco.samchon
Dynamic running warm-up
Single-leg balance + dynamic moves to prevent injury.
- If balancing is hard, hold a wall or chair for support.
Creator @_deslun
Front Thigh Foam Roller Release
This is quadriceps release content that slowly applies pressure with a foam roller along the front thigh. It can be classified as a recovery routine that moves slowly while controlling pressure rather than rubbing quickly.
- Do not press directly and forcefully over the knee joint.
- Stop immediately if you feel sharp pain, numbness, or tingling.
- Do not apply this to areas with bruising, acute sprains, or inflammation.
Creator @yj.ashtanga
Full-Body Morning Stretch Right After Waking Up
A 5-minute full-body stretching routine that slowly wakes up a heavy body with your breath right after waking up. It gently opens the shoulders, spine, front of the body, hips, and lower body, making it suitable for improving your morning condition.
- Right after waking up, do not pull strongly; move slowly within your available range.
- If you feel pain, immediately reduce the intensity or stop the movement.
- Do not hold your breath; proceed in rhythm with comfortable inhales and exhales.
Creator @5min_dailymove
Prone Exercise for Correcting Forward Head Posture
A corrective movement performed lying face down, with the chin supported at a low height and the arms extended forward, then slowly lifting and lowering a block to activate the postural control muscles of the neck and upper back.
- Do not overextend your neck or press your chin hard into the support.
- Keep your shoulders relaxed so they do not rise toward your ears, and move slowly.
- Stop immediately if you experience neck pain, numbness or tingling, or dizziness.
Creator @a__healthy_life
Bedtime 3-min reset (neck, upper back, sacrum)
Use a yoga block under three spots, 60 sec each.
- Place the block under the sacrum (top of the glutes), not under the lower-back (lumbar) spine.
Creator @bobae_days
Bedtime Stretch for Releasing the Front of the Pelvis and Front Thighs
This is a bedtime stretch where you lie back supported by a foam roller or long cushion, bend your knees and open them outward, then slowly release the front of the hips and front thighs. It can help reduce heaviness in the lower body and a tight, restricted feeling in the front of the pelvis after a long day of sitting or standing.
- Do not force your lower back to arch, and adjust so your ribs and pelvis do not lift excessively.
- Stop immediately if you feel pain in your hips, lower back, or knees.
- If the foam roller feels uncomfortable, lower the height by using a low cushion or pillow.
- Hold the position while breathing slowly within a range that does not cause discomfort.
Creator @bobae_days
Doorway Chest-Opening Stretch for Rounded Back
A very simple stretch that uses a doorway or wall to gently open the front of the body, helping relieve tension from rounded shoulders, a hunched back, and tightness across the front of the chest.
- Do not overarch your lower back, and keep your ribs from flaring upward.
- Stop immediately if you feel sharp, tingling pain in your shoulder or neck.
- Rather than pushing forcefully, exhale and move only to the point where the front of your chest opens gently.
Creator @bobae_days
Wall Elbow Chest Opener Stretch
This stretch involves lightly placing your elbows against a wall and slowly lowering your chest to help relieve a rounded back, rolled-forward shoulders, and tightness around the neck and upper back.
- Do not overarch your lower back, and keep light engagement in your ribs and abdomen.
- Do not forcefully press or bend your neck; relax your shoulders as you perform the stretch.
- Stop immediately if you feel sharp pain in your shoulders or neck.
Creator @bobae_days
Bed Edge Neck Relaxation Stretch
A pre-sleep relaxation stretch where you lie at the edge of the bed, let your head drop slightly downward, and breathe slowly to release tension in your neck and shoulders.
- Do not tense your neck; let the weight of your head rest gently downward.
- Stop immediately if you feel dizziness, numbness, or sharp pain.
- If you have a herniated cervical disc, a cervical spine condition, severe headaches, or dizziness, consult a professional before doing this stretch.
- Start with a short duration of about 30 seconds to 1 minute at first.
Creator @bobae_days
Open Your Hips to Ease Lower Back Stiffness
A mobility exercise that helps restore hip and pelvic movement and reduce strain on the lower back by gently rounding and extending the back from a wide-knee position.
- Stop if you feel sharp lower back pain or tingling or numbness in your legs.
- If your knees or hips feel uncomfortable, support them with a cushion and reduce the range of motion.
- Do not forcefully arch your lower back; gently follow the movement of your pelvis and hips.
Creator @bodyedgelab
Scapular Mobility Exercise to Relieve Shoulder Tightness
A gentle mobility exercise that moves the shoulder blades through a large range of motion to activate the muscles around the shoulders for stiff shoulders and the neck area caused by staying in the same posture for a long time.
- Stop immediately if you feel sharp pain or numbness.
- Move slowly without shrugging your shoulders to avoid putting excessive tension in your neck.
- If you have a history of shoulder injury or surgery, consult a professional before proceeding.
Creator @bodyjoy_center
Back-Friendly Hamstring Stretch
A hamstring-focused stretch suitable for people whose lower back and the backs of their thighs feel stiff from sitting for long periods. It may help gently reduce tension in the backs of the thighs and ease tightness in lower back, calves, and pelvic movement.
- Stop immediately if you feel sharp, radiating pain down your lower back or legs.
- If you have been diagnosed with a herniated disc or your pain keeps recurring, consult a specialist before doing this stretch.
- Rather than forcing your upper body to bend forward, stretch slowly within a pain-free range.
Creator @bodyjoy_center
Thoracic Spine, Chest, and Hip Full-Body Mobility Routine
A full-body stretching routine that sequentially releases thoracic rotation, the pectoralis major, the front of the hips, and the adductors. It is useful when your chest and hips feel stiff from sitting for long periods or when upper-body rotation is limited.
- Keep your pelvis facing forward so it does not rotate along with your torso when you twist.
- Maintain a neutral posture so your lower back does not round or arch excessively.
- If you feel pinching in the front of your hip, adjust your foot position or reduce the range of motion.
- Stop immediately if you feel sharp pain.
Creator @_deslun
Spider-Man Full-Body Mobility Stretch
A full-body mobility routine that opens hips stiffened by a sedentary lifestyle while also improving spinal and shoulder mobility. In the Spider-Man position, it uses the strength of the rear hip and leg to target hip flexor release and glute activation at the same time.
- If you feel sharp pain in your lower back or hips, reduce the range of motion or stop.
- Keep the front knee aligned with the direction of the foot so it does not collapse inward.
- If this puts too much strain on your wrists, place blocks under your hands or support yourself on your fists to adjust.
Creator @_deslun
Foam roller upper body, 3 min before bed
Open the upper back → release the shoulders → open the ribs.
- Make sure the foam roller never sits directly under your neck or lower back.
Creator @one_dosu_physio
5-min low back relief (hamstring, hip, pelvis)
Four moves through the hamstring, hip, and pelvis to reduce low back compensation.
- If you have a diagnosed spinal condition such as a herniated disc, consult a professional before proceeding.
Creator @bodyedgelab
1-min SCM stretch for tech neck
Press on the sternum and turn the head to the opposite side (30 sec per side).
- Stop immediately and consult a professional if you feel dizziness or tingling spreading down your arm.
Creator @bodyjoy_center
4-Step Lying Hamstring and Glute Release
A low-intensity release routine that loosens hamstrings stiff from prolonged sitting while lying down, following the sequence of ankle pumping, bending and straightening the knee, figure-4 position, and towel press.
- Do not forcefully pull your leg; proceed slowly within a pain-free range.
- Stop immediately if numbness, radiating pain, or sciatica symptoms worsen.
- Keep your pelvis and lower back stable so your lower back does not lift excessively.
Creator @one_dosu_physio
10-Second Upper Body Opener for Forward Head Posture and Rounded Back
A short posture-correction routine that gently opens the neck and upper back by supporting your head with interlaced hands, bringing your elbows together, moving your head backward, and sending your back forward.
- Do not forcefully bend your neck; repeat slowly within a pain-free range.
- Stop immediately if you experience dizziness, numbness, or sharp neck pain.
- If you have a cervical disc condition or nerve symptoms, proceed only after consulting a professional.
Creator @one_dosu_physio
Shoulder and Thoracic Spine Opening for Forward Head Posture Relief
An upper-body mobility movement that opens rounded shoulders and a stiff thoracic spine to help ease a forward head posture.
- Do not tilt your neck back excessively; focus on movement in your chest and shoulder blades.
- Stop immediately if you experience shoulder pain or tingling/numbness.
- Keep your ribs and pelvis stable so you do not compensate by arching your lower back.
Creator @physila_sh
Towel Neck Rotation Mobility
A neck mobility routine that uses a towel to slowly rotate and restore stiff movement around the neck. Suitable for relieving neck and shoulder tension caused by forward head posture or prolonged sitting.
- Stop immediately if pain is severe or worsens during the movement.
- Do not overextend or rotate your neck quickly; control the movement slowly.
- If numbness, headache, or dizziness occurs, consulting a professional is recommended.
Creator @physiofit0675
Ease the Front of the Pelvis with Iliopsoas Release
A short stretch that gently lengthens the tight iliopsoas and front of the hip to help relieve lower-back strain and postural tension caused by anterior pelvic tilt.
- Do not overarch your lower back or push your abdomen forward; keep your pelvis close to neutral.
- Stop immediately if you feel sharp pain or numbness in the front of the hip.
- Changes in the abdominal line or relief of swelling vary greatly by individual, and if your goal is pain treatment, you should consult a professional.
Creator @physiofit0675
Relieve Rounded Shoulders with Back Mobility
An upper-body mobility exercise that restores movement in a stiff back and opens the chest to comfortably align rounded shoulders and a hunched posture.
- Stop immediately if you feel pain or discomfort.
- Do not force your shoulders back; control the movement slowly.
- Be careful not to arch your lower back excessively to open your chest.
Creator @physiofit0675
Hip Hinge Stretch for Relieving Shoulder Stiffness
This stretch is for cases where stiff hips cause the body to round forward, making the shoulders and back feel tight as well. By focusing on the feeling of folding at the hips rather than rounding the lower back, it helps relieve shoulder stiffness, back tightness, and postural fatigue together.
- If you feel lower back pain, reduce the range of motion and prioritize the sensation of hinging at the hips.
- If you have severe shoulder pain, numbness, or sharp pain, stop and consult a specialist.
- Do not bounce, and hold for about 20 seconds while breathing comfortably.
Creator @physiofit0675
Scapular-Fixed Behind-the-Neck Stretch
A stretch that fixes the scapula by lowering the hand behind the back, then gently pulls the head diagonally downward to relieve tension in the back of the neck and upper shoulder blade area.
- Do not forcefully bend your neck or use bouncing movements.
- Stop immediately if a tingling sensation spreads down your arm, or if you experience numbness or dizziness.
- If the pain is severe or persists, consulting a specialist is recommended.
Creator @physiofit0675
5-min posture reset (hip to neck, in sequence)
Work through hip, core, chest, shoulder, neck — not lower back first.
- If your neck strains, gently tuck your chin.
- If your lower back is uncomfortable, support it with a block.
Creator @5min_dailymove
Seven back exercises for tech neck & rounded shoulders
Squeeze between the shoulder blades + activate the lower trapezius.
- Keep your shoulders down — don't let them shrug up.
- Engage your core so your lower back doesn't arch.
Creator @one_dosu_physio
Shoulder & scapula forward-glide stretch
Reach arms forward and glide them out, 15 sec × 5 reps.
- Do not perform this if you feel sharp pain in your shoulder.
Creator @physiofit0675
Wall scapular alignment (10 reps)
Lean against the wall and align the shoulder blades slowly, 10 reps.
- Stop immediately if you feel any pain.
Creator @physiofit0675
Camel Pose Front Body Stretch
A camel pose stretch that opens the chest and front of the hips, helping relieve rounded shoulders, forward-head stiffness, and front-body tension caused by prolonged sitting.
- Do not overarch your lower back or neck; focus on lifting your chest as you perform the stretch.
- Stop immediately if you have severe lower back pain or feel pressure in your neck.
- At first, support your hands on your lower back and maintain your breathing within a short range of motion.
Creator @uneedmuscle
5-Minute Full-Body Relaxation Stretch Before Bed
A 5-minute full-body relaxation routine that gently releases tension throughout the body before sleep. It is suitable for calming the body and mind before bedtime by slowly moving the wrists and ankles, lower back, hips, hip joints, hamstrings, spine, shoulders, chest, and neck within a comfortable range.
- Do not force yourself to stretch all the way; move only within a comfortable range.
- Do not hold your breath; keep breathing slowly.
- Stop immediately if you feel any pain or discomfort.
- If you feel sleepy, you do not need to complete the entire routine.
Creator @5min_dailymove
Essential Stretches to Ease Lower Back and Knee Strain
A full-body mobility routine that improves mobility in the hips, thoracic spine, glutes, front thighs, and ankles to help reduce strain on the lower back and knees.
- Stop immediately if the pain is sharp or gets worse.
- Do not force your knees or lower back to bend; stay within a comfortable range of motion.
- If you have a history of disc problems, joint injuries, or surgery, consult a professional before proceeding.
Creator @bodyedgelab
Quadruped One-Side Waist Stretch
This stretch gently lengthens the side of the waist from a quadruped position with one leg extended straight back, helping relieve tension and stiffness concentrated on one side of the lower back.
- Stop if you feel sharp lower back pain, leg numbness, or radiating pain.
- If you have been diagnosed with scoliosis or a lumbar disc condition, do not force your back to bend or hold the position for too long.
- Keep your pelvis from twisting excessively, and proceed slowly within a pain-free range.
Creator @bodyjoy_center
90/90 Hip Mobility Routine
A mobility routine that alternates hip internal and external rotation to open up restricted range of motion and activate the muscles around the glutes and pelvis in the 90/90 position. It is suitable when your pelvis feels stiff or your hips feel tight.
- Stop immediately if you feel pinching in the hip or sharp pain.
- If you have pain in your lower back or SI joint, reduce the range of motion and proceed slowly.
- If your knees feel uncomfortable, support them with a cushion and do not forcefully press your pelvis down.
Creator @one_dosu_physio
1-Minute Inner Hip Mobility
An easy stretch that gently presses the inner leg with your elbow to open the hip, then slowly moves back and forth to loosen stiff hip mobility.
- Stop immediately if you feel pain.
- Do not force your legs apart or press too hard.
- Move slowly so your lower back or pelvis does not arch excessively.
Creator @physiofit0675