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Stretch and Strengthen: Unlock the Secrets of an Effective Workout

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Don’t let stiffness or injury hold you back from your best workout. Our expert guide to stretches has everything you need to know to stay flexible, injury-free, and achieve your fitness goals

Your workout goals are being met, but what about your rest day goals? Regular stretching will help your body recover and make your next workout more efficient. Peloton Instructor and Instagram stretching master Hannah Marie Corbin breaks down the best stretches to use during your workout.

Hips, Glutes, and Lower Back

Tightness in your hips and glutes can cause muscle imbalances that will impact your daily life. Lower back pain can be relieved by finding length. This will also help to ease your mind.

Cross-Legged Forward Fold

Hold for 3 to 5 minutes on each side

Place your hands on the floor and cross your legs. Fold your upper body forward. Breathe.

Modification: Sit on a yoga block/rolled-up yoga mat or pillow

Dragon Pose

Hold for 3 to 5 minutes on each side

Bring one foot forward from all fours and perform a half-lunge. Lift your waistline by reaching both arms out in front of the front leg. Breathe.

Modification: Use a yoga block under each hand

Spinal Twist

Stand for 1 Minute on Each Side

Face a chair. One foot should be on the seat of the chair. Then, slowly turn your head to see the shoulder behind you. To assist, you can use a railing or wall. Breathe.

Side Body Stretch

Stand for 1 Minute on Each Side

Stand with your feet hip-width apart and raise one arm above your head. This will create a “C” shape that connects the body to the other. Reach out beyond your fingertips. Breathe.


Your legs could be your greatest powerhouse or the anchor that holds you back from your goals. It will feel great and increase your strength and power during workouts.

Quad Opener

Hold for 2 to 4 minutes each side

Standing on your stomach, bend your knees and place your foot towards your hip. Place your elbows on the ground or rest your head on the floor. Breathe.

Modification – Place a pillow under your bent-leg ankle/place elbows onto yoga blocks

Hamstring Lengthener

Hold for 2 to 4 minutes each side

Standing straight, place one leg straight. Then bring the other foot towards the inside of your straight leg knee. This will create a “4” shape. Straighten your body by squaring it and extending your arms to reach the knee. Relax your arms and head. Breathe.

Calf Half-lunge

Stand for 1 Minute on Each Side

Stand straight with your palms facing a wall, counter, or railing. One leg should be bent at the knee and the other straight ahead. Keep your toes in line with the wall and press the heel towards the ground. Breathe.

Upper Body

Your ears do not belong in your shoulders! Poor posture can be caused by a tight upper body. It can help to clear your mind, relieve headaches, and make you look taller and more powerful.


Hold for 30 seconds-1 Minute

Standing or kneeling, place your hands behind you back and reach for the butt. Gently lift your chin and breathe.

Modification: Use a small towel between your hands.


Hold for 30 seconds to 1 minute each

Standing, place one arm on your shoulder. Then place the other elbow on the wall in front. Let your head drop and let your armpit fall towards the floor. Breathe.


Stand for 30 seconds to 1 minute on each side

Stand straight and extend your arms in front. Turn your thumbs inwardly and down, then bring the arms back to the diagonal. Breathe.

Your Leaderboard performance will be limited by tired, tight muscles. These stretches can be added to your daily routine to help your body relax, unwind, and find a new sense of calm.

Relax at work! Hannah’s workday stretches.