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Pull and stretch

2025/12/31 Edited to

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A collage of four images showing a woman demonstrating different stretches for tight hips. The top left shows a knee-to-chest stretch, top right a kneeling hip flexor, bottom left a gravity-assisted straddle, and bottom right a frog stretch. The text overlay reads 'Stretches For TIGHT HIPS MY NEW MORNING RITUAL'.
A woman lies on her back on a mat, pulling one knee towards her chest for a 'Knee to Chest' stretch. Her other leg remains straight on the floor. An arrow indicates the direction of the knee pull. Instructions for the stretch are provided.
A woman lies on her back on a mat with her legs spread wide against a wall, performing a 'Gravity Assisted Straddle'. Arrows indicate the downward pull of gravity on her legs. Instructions advise scooting close to the wall for an adductor stretch.
Steal My Morning Stretch Routine! 5 Easy Stretches
I was a gymnast for about 12 years(not consecutive) and since I haven't been in the sport for about 10 years now, my hips have been pretty neglected I can't lie. 😅 I'm starting to incorporate this into my morning routine on the days where I have a good break between clients and both men
Erika Quarles

Erika Quarles

5632 likes

Full Body Recovery Stretch - 5 min. 🧘🏼‍♀️💗
Static stretching after a workout is KEY to muscle recovery and reducing delayed onset muscle soreness (DOMS) aka the feeling you get of “you can’t move the day after a workout”. If you’re skipping out on stretching the muscles you worked you will end up with tightness, pain and aches for days.
carlyroese

carlyroese

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Stretch marks natural with Vaseline,
#beautyroutine #lemon8challenge #stretchmarks #stretchmarkstips
bloami_

bloami_

698 likes

An overhead view of a person on a yoga mat, with text overlay 'stretches to ease BLOATiNG', introducing a series of exercises for bloating relief.
A person performs the 'Legs Up The Wall' pose against a textured wall, illustrating a stretch that reduces leg fatigue, helps lower back pain, improves digestion, and promotes relaxation.
A person demonstrates 'Child's Pose' on a yoga mat, a stretch that targets the lower back, improves digestion, and encourages deep breathing for bloating relief.
stretch to decrease bloating🧘🏻‍♀️
Bloating is common. but it shouldn’t be your norm. If you are frequently bloated and feel “heavy” check your diet and make sure to minimize the foods that might provoke bloating. Check out my other post about Bloating!  Stay hydrated and active. Try out these stretches that can be static poses or y
Sana

Sana

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DUMBBELL ONLY Pull Day 💪🔥
Dumbbell only pull day 1. Stretch and Warm Up 2. Single Arm Rows - 3 x 12 reps 3. Single to Double Bicep Curl - 3 x 10-12 reps 4. Bent Over Flys - 3 x 8-12 reps 5. Hammer Curl to Shoulder - 3 x 12 reps 6. Bent Over Rows - 3 x 10-12 reps 7. Renegade Rows 3 x 10 / Reps x Side 8. Alternating
Laura

Laura

449 likes

Stretch routine (for splits and flexibility)
Trying to get into your splits? Here’s the stretch routine I’ve been following—hold each one for 30 seconds on both sides where or when needed. Consistency is key! Stretches: • Low lunge (both legs) • Pigeon pose (both legs) • Half split (both legs) • Butterfly stretch &
allie.9.14

allie.9.14

1579 likes

Stretch Your Hip Flexors 🙌🏾!!
If you sit very often due to a desk job, or other reasons, you 99% most likely have overactive hip flexors. Muscles that are overactive are in a constantly contracted state, which can cause altered length tension relationships within the body, increasing unnecessary stress on that joint (hip).
TBwithLexi🌸🎀💗

TBwithLexi🌸🎀💗

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Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯
🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten
Chalie_Baker

Chalie_Baker

8700 likes

A close-up image of a person's midsection showing visible stretch marks, with text overlay indicating this is a 'before' state and prompting to 'Swipe' for more.
A close-up image of a person's midsection showing stretch marks, with text indicating this is an 'after' state achieved in a month using two products, and prompting to 'Swipe'.
A white and gold tube of body and face lotion, described as supporting skin's collagen to visibly tighten and lift for a more youthful appearance, and revealing smoother skin overnight.
Fade stretch marks - fast and cheap
I’ve used for a lilttle over a month now and I am honestly SHOCKED with the results Im definitely going to keep using these and keep you guys posted 💕 THEY ARE BOTH ON SALE ON AMAZON SO IF YOURE GOING TO TRY IT DO IT NOW !!! #stretchmarkremoval #stretchmarks #stretchmarkstreatment #ret
laeshonely

laeshonely

1039 likes

Stretch Routine to Reduce Period Cramps 🙇‍♀️
Period cramps can be exhausting both physically and emotionally. With a gentle yoga routine, you can relax your tense muscles and stressed mind to reduce your period cramps. It’s simple and all you need is a bed and a few pillows. Feel free to go at your own pace or follow to time stamps. Listen to
Jau 🤎

Jau 🤎

78 likes

YOGA STRETCH BEFORE BED 🛌💗
- DO THESE MOVEMENTS EVERY NIGHT BEFORE GOING TO BED, YOUR BODY WILL CHANGE AND RELAX IN NO TIME! LETS DO THIS ‼️
Pretty Red

Pretty Red

355 likes

easy 10 minute cool down stretch🧘🏼‍♀️🤸🏼‍♂️
Stretching after a workout is important for couple of reasons: 1. First, it helps to INCREASE flexibility and range of motion in your muscles! This can improve your athletic performance and reduce the risk of injuries which is happened a lot! Especially for people who train with weights 🏋🏼‍♀️🏋🏼🏋
Michal_idan

Michal_idan

166 likes

Dynamic Pre Workout Hip Stretch
This dynamic stretch is a great full body (with an emphasis on hip) warm up for any workout. It's also great to do if you're just stiff. Dynamic movements prepare your muscles, joints, and connective tissues for the range of motion required during your workout. They also help get blood pump
AlexandriaJean

AlexandriaJean

405 likes

Steal THIS Stretch Routine For Tight Hips & Back
Make sure to save 💾 for later And as always, Follow along for more value! 🙌 #Fitness #lemon8fitness #stretches #stretchesforbackpin
Coach Robbie

Coach Robbie

181 likes

Butterfly Leg Stretch Exercises✨🦋
Need help with this exercise?? Watch this video for help:) BUTTERFLY LEG STRETCH : *this stretch is perfect for splits* 1. Bring out your legs in a diamond shape and reach forward! Tips: keep your back straight and shoulders down⬇️ 2. Find a flat surface to rest your back and use any props
Cloe.mae

Cloe.mae

112 likes

FEELING OLD? You Need To STRETCH
As we get older our daily movements slow down which decreases your mobility and flexibility. So, if you aren’t able to get in the gym like you want at least try stretching 5-10 min each day. Your muscles, joints and ligaments will thank you! Hold each stretch for 20-30 sec #GetFitwithLJ #LetsGo
GetFitwithLJ

GetFitwithLJ

157 likes

Platysma Stretch
Did you know a tight neck can cause your face to sag? 😲Tension pulls the skin downward, leading to wrinkles & loss of definition. Keep your neck relaxed & stretched for a lifted look! #NeckTension #FaceLifting #AntiAgingTips #PostureMatters #FaceYoga
Koko Face Yoga

Koko Face Yoga

1972 likes

Good morning, start your day off w/ a good stretch
Relieve that stress and tension sister😋 #breatheandstretch #stretchdaily #stretchyourbody #summerbod #bodytransformation
Sylvia Lopez

Sylvia Lopez

1605 likes

Hip stretch
🟠 hip mobility into internal rotation. This is a simple movement which increases tension by blocking your thigh and knee with the other foot. This feels good for both hips for me. This is a demonstration this isn't specific treatment to your case. You should always see your doctor first pr
John Hosten, DC

John Hosten, DC

188 likes

A dancer in a black sports bra and leggings performs a full split on a light-colored floor in a studio, with text overlay "My strech/workout routine As a dancer" and ballet shoe emojis.
A list of stretching exercises, including standing reaches, straddle stretches, pigeon stretch, splits, and butterfly stretch, displayed over a blurry dance studio background.
A list of leg workout exercises like lunges, plies, calf raises, and squats, with dumbbells, a water bottle, and a person's feet in white sneakers on a gym floor.
My stretch/workout routine as a dancer!🩰
#dancerworkout #dancercore #dancerlifestyle #dancerforlife #Fitness #workout #workouts #dance #ballet #dancerbody
Bae olson

Bae olson

830 likes

The glute move nobody does right… Cable Pull-Through 🍑
Cable rope pull-throughs are one of the most underrated glute builders. Most people turn it into a squat… and lose all the tension. Here’s the fix: • Push your hips BACK (deep stretch) • Keep your chest tall • Drive hips forward + squeeze at the top • Control every rep — no rushing Do it rig
Fruitytufy

Fruitytufy

13 likes

A woman in a green crop top and grey leggings demonstrates a deep hip and low back stretch on all fours, with one leg extended to the side. The image features text "DEEP HIP & LOW BACK STRETCH" and highlights the hip area.
A woman in a green crop top and grey leggings is shown in a tabletop position on a dark floor, hands under shoulders and knees under hips. Text indicates "STEP 1- start in a table top position."
A woman in athletic wear is on all fours, rotating her right foot outwards while keeping her knee on the ground. Text instructs "STEP 2- rotate one foot out as far as you can (keeping your knee on the ground)."
Morning Stretch for Back Pain
Most people I know wake up with a stiff lower back and hips. If you do too, this is the stretch for you to start incorporating into your daily routine. This stretch takes your hip through internal rotation (step 2), external rotation (step 3), and then a deep stretch (step 4). You'll also feel
AlexandriaJean

AlexandriaJean

2347 likes

Strengthen Or Stretch Your Hips?
Should you strengthen your hips? Stretch them? Maybe both? Thats a good question. There are so many things to consider because of everyone’s fitness level and physical limitations. I would recommend to go see a physical therapist or a really good personal trainer to get the best results. #Mob
James Edwards

James Edwards

736 likes

learn how to stretch in under 20seconds
#flexibility #plussize #weightlosstips #fyp #wellnesslifestyle
Fitness life

Fitness life

617 likes

A person in light grey athletic wear (sports bra and leggings) takes a mirror selfie, posing sideways to highlight their glutes. The image asks, 'How do you stretch your glutes before and after glute days?' with peach emojis.
are you supposed to stretch for glute days 😅
how do you stretch to maximize your #glutegains ??? and do you do it often? 🦵 🍑 comment down your recommended stretches and if you think they work down below 👇 🤔 #letschat #legday #gluteworkout #stretching
Lemon8 Fitness

Lemon8 Fitness

615 likes

Full Body Stretch for Muscle Recovery 🧘🏼‍♀️💙
Stretching has turned into one of my favorite parts of the day. It helps relieve any tension built up from life or my workouts and has been so good for my mental health as well! 😇 This routine has a couple of my favorite stretches in there and this is a perfect set of movements for full body rec
carlyroese

carlyroese

65 likes

Full body stretch 🫶
Loosen up and let the body embrace the soothing rhythm of a full-body stretch. Embrace the flow and rejuvenate every inch of your being. 🧘‍♀️✨ #stretchitout #trumeta #flexibilityjourney #bodymovement #mindfulstretching #feelgoodstretch #breatheandstretch #fullbodyrenewal
trumeta

trumeta

244 likes

Best Band Stretch to Fix Tight Rear Delts
Too many people have tight and weak rear delts, one thing that they can start doing is stretching and increasing the available range of motion for the rear delt. You will be using the band to pull your arm directly across your body, as you fall over the band and allow the band to do the work. T
mrdiversify

mrdiversify

54 likes

Stretch Routines for Desk Days
Taking care of myself like I actually mean it. #mindfulmornings #lemon8wellnesslife #calmhabits #mindfulliving #softbutstrong
Makenna

Makenna

23 likes

Sit all day? Quick Stretch Break!
🚨 TOO BUSY TO WORK OUT? 💡HERE’S WHY MICRO-MOVEMENTS & STRETCHING ARE YOUR SECRET WEAPON FOR WEIGHT LOSS! If this was helpful, follow @dr.salako for more content like this. Let’s be real, sis—when you’re running a business, leading a team, or juggling a million things, hitting the gy
Dr. Salako

Dr. Salako

3325 likes

🚨LEG DAY STRETCH ROUTINE🚨
This stretch routine gets my muscles primed for leg day every time, try these especially if you’re preparing for a heavy lift day. GLUTE GUIDE AVAILABLE: LINK IN BIO #stretchingout #legdayworkout #lemon8fitness #legmobility #stretchday
iislandee

iislandee

373 likes

Effortless Couch Stretch for a Healthier Spine 💖
Want to improve your posture and alleviate back pain from slouching? Try this easy at home yoga stretch that also helps you prep for Wheel Pose. This easy stretch can be done on your couch or bed, making it perfect for home practice. It helps lengthen your back, opens up your chest, and reverses th
Ashlee Sunshine

Ashlee Sunshine

331 likes

🔥 Need a good full-body stretch?
This quick routine helps loosen tight muscles, improve flexibility, and aid in recovery! 💪🏾 Perfect for beginners & all fitness levels. #fyp #stretching #explore #fitnesslifestyle #meditation
Donzhae Mosley

Donzhae Mosley

66 likes

Want to grow your glutes, do glute pull-throughs🍑
This move targets your gluteus maximus by loading the hips with deep tension and forcing a powerful squeeze at the top. 🔥 ✅ Builds strength and size ✅ Keeps constant tension on the glutes ✅ Safer for your lower back than heavy deadlifts How to do it right: ➡️ Hips back, back flat ➡️ Stret
GetBAWDIED

GetBAWDIED

43 likes

Enhance Your Flexibility✨ Stretch ✨
Very Beginner friendly Good for Before +After workouts 35-45secs each stretch 🥰 #stretchtogrow #stretchyourbody #bodytransformation #fitnessjourneymotivation #lemon8challenge
Hi I’m Looskii✮

Hi I’m Looskii✮

83 likes

Do THIS stretch first thing in the morning..
When practiced together, Child's Pose and Upward Dog create a gentle flow that improves your flexibility, promotes relaxation, and strengthens your full body. This dynamic sequence allows you to transition smoothly between two contrasting positions (both spinal flexion and spinal extens
AlexandriaJean

AlexandriaJean

228 likes

Stretch in Camel Pose for Perfect Posture✨
Unlock your best posture with this powerful Camel Pose variation! 🌟 Not only does this move open up your chest and shoulders, but adding spinal twists and alternating arm lifts takes it to the next level. Say goodbye to slouching and hello to a more aligned and flexible spine! 🧘‍♀️✨ Follow along to
Ashlee Sunshine

Ashlee Sunshine

62 likes

Stretch your way to splits 💖
Dreaming of sliding effortlessly into your splits? 🩰 These stretches will help you open your hips, release tight muscles, and glide into those splits with ease! 🔥 🌟 1️⃣ Low Lunge – Open & Lengthen Sink into this juicy stretch to open your hip flexors and feel the tension melt away. Hold it,
Ashlee Sunshine

Ashlee Sunshine

182 likes

Full Body Stretch Routine (5 min.) 🤸🏽‍♀️💗
Stretching is the key when it comes to feeling your best. Whether you workout or not, stretching should be part of your regular routine. 🤸🏽‍♀️✨ ➡️ Muscles and joints are meant to move, so if you are sitting all day at a desk I bet you are feeling stiff and sore. Take small breaks throughout the
carlyroese

carlyroese

136 likes

Lets Stretch
Living with a chronic disease like Myasthenia Gravis one must stretch daily especially when you get to a certain age. Being that I have MG & Osteoporosis also a savages right sciatic nerve working out for me usher as easy as it is for others. So, I have decided to “quit” the gym (before I hu
Catalyst B3Coming

Catalyst B3Coming

1173 likes

#StretchSundays
#StretchSundays at BBT Fitness Yoga. After working out 5-6 times a week, a good deep stretch is in order! 🧘🏽‍♀️ #fitness and yoga lover #embracevulnerability #unfiltered #fitnessjourney #plussizefitness #plussizeyoga
L🌱DIA

L🌱DIA

38 likes

what my morning stretch routine looks like
Discover the key to flexibility! Effective stretching not only improves flexibility but also enhances muscle strength, reduces the risk of injury, and promotes better posture. Incorporate dynamic and static stretches into your routine to unlock your body's full potential and enjoy greater mobil
Ava

Ava

233 likes

7 tips to successfully pull an all nighter 🌟
I think we’ve all been there where we had to stay up extra late to study or complete something. Here are some tips to help anyone who may be struggling ! #Lemon8Diary #shareyourthoughts #allnighter #tips #tipsandtrick #tipsandtricks #lemoncreator #sleep #success #study
Ari

Ari

727 likes

Stretch your way to alignment with these 4 poses ✨
Transform your posture with these essential yoga stretches! 🌟 Each of these poses is designed to correct alignment, release tension, and bring balance to your body, helping you stand tall and confident. 1. Child’s Pose: This gentle stretch elongates the spine and relaxes the lower back, releasi
Ashlee Sunshine

Ashlee Sunshine

34 likes

Let’s stretch our legs today.
Cheri

Cheri

86 likes

Full Body Deep Stretch for Sore Muscles 🧘🏼‍♀️✨
Stretching is one of the most important things you can do for your body. It not only relieves tight muscles but taking deep breaths throughout the movements allows your mind to relax as well - a win, win! Learning to stretch after EVERY workout or even every morning after you wake up is going to ad
carlyroese

carlyroese

141 likes

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