15 ESSENTIAL STRETCHES FOR YOUR TRAINING (2026 UPDATED)

Check these videos on Goal/System Setting to improve your stretching routine.

S.M.A.R.T GOALS (more precise perspective)

https://youtube.com/shorts/bhejP98EdW4?si=xQU-7sqnHB7FXX9J

SETTING SYSTEMS AND GOALS (journey process perspective with some sense of direction)

https://youtube.com/shorts/3BMLx2leKA4?si=SjCJJO3JNsI_U6rK

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We think these 15 stretches can help you go straight to the point and work on some of the most important muscles you need to learn the moves from this channel. They are important to improve your mobility, prevent injury, reach the angles and constantly keep optimizing your performance. 🎬

15 Stretches

Dynamic warm-up: - 0:07

Exercise 1 - 0:40 - Seated pike stretch
Exercise 2 - 0:47 - Double pigeon forward bend
Exercise 3 - 1:00 - Half pancake/side
Exercise 4 - 1:14 - Half pancake/front
Exercise 5 - 1:21 - Pancake stretch
Exercise 6 - 1:27 - Double lean back quad stretch
Exercise 7 - 1:36 - Half-kneeling hip flexor stretch
Exercise 8 - 1:54 - Half-split
Exercise 9 - 2:01 - Front-split
Exercise 10 - 2:26 - Straight legs spinal twist + shoulder
Exercise 11 - 2:39 - Arms
Exercise 12 - 2:44 - Shoulders
Exercise 13 - 2:49 - Back
Exercise 14 - 2:56 - Neck
Exercise 15 - 3:02 - Wrists

Tip: If you need a modification ask the AI for a custom progression based on your mobility baseline. 🤖✨
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More about these exercises.

Exercise 1

A "Seated Pike" is a fundamental stretch used to increase hamstring flexibility and posterior chain mobility. It primarily targets the following muscles: hamstrings (back of the thighs), lower back, calves.The exercises of Flares and Strengths like L-sit will feel lighter once you improve that.

Exercise 2

The "Double Pigeon Forward Bend" is a deep hip-opener designed to increase external rotation and glute flexibility. It primarily targets several muscles around the buttocks, it is Important for certain Freezes and Tricks like Airchairs.

Exercises 3, 4, 5

These Pancake stretches will work on your inner thighs, hamstrings, lower Back and also spine to some extent in exercise 3 (Half Pancake/side +. spine). More mobility for moves like Windmills, Halos, Headspin that you can find here on our channel.

Exercises (6-15)

These remaining exercises are all important for different moves. For example, Arms stretch (11) will help you to do 1990 Handspin, Hand hops more correctly while Back (13) is important for Freezes like Hollowback and Backflips.

Study how they work and make your training more efficient! 😊 🤸🏻‍♂️

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3 ideas to stretch and improve your flexibility with these exercises every week.

🔴 Improve your flexibility at the beginning of your training by stretching to some discomfort alongside the moves you are training.

🟡 In addition to the stretching section before your training integrate these 15 stretches several times throughout your training session without much muscle tension. Keep them more relaxed to maintain your vibe and mobility and occasionally push a few stretches deeper into discomfort.

🔵 Post-training, perform focused, higher-discomfort stretches to gain flexibility, leaving the rest of the day for muscle recovery and adaptation.

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If you want to commit more seriously check this:

https://www.youtube.com/watch?v=0lU5_9eVwf0

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These videos could also be useful during a day in or outside your training times. They show a more "passive/relaxing approach"

1) You can certainly try to apply something from them into your session and combine, personalize with the 15 exercises.

2) Before-Bed Sessions for example, can help you to switch off muscle tension and get into the habit of stretching

https://www.youtube.com/watch?v=XQzqWAhiCJc

https://www.youtube.com/watch?v=4pfCBO3BGvg

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Pro Tip: Check how some Flexible Dancers use Flexibility to add more style and originality to their combos and perhaps inspire you to set some goals. You might set this for example:

"I will work on my "Spinal Twist Flexibility" and master an Airchair Trick like that in the video." 🤸🏻‍♀️ 💁‍♀️

https://www.youtube.com/watch?v=qIEPcXkcB8o

Check some great contortion skills

https://www.youtube.com/watch?v=UQTK-mYB0iI

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How to know you are going somewhere?

Feeling the tension in the targeted muscles and noticing some weekly differences, adjusting, adapting to better form, perhaps your head can go 1 centimeter further in an exercise than the previous week for example.

Keep it simple but stay consistent.
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SOLPM Training Disclaimer: We’re here to help you level up, but safety is your responsibility. Please assess your own physical limits. SOLPM cannot be held liable for accidents; stay smart and consult a pro if you’re unsure of your form.

Видео 15 ESSENTIAL STRETCHES FOR YOUR TRAINING (2026 UPDATED) канала SOLPM | The Science of Power Move