Find a stretch
From Ask Doctor Jo (PT, DPT): a short routine you can follow along with, focused on neck stretching.
From Tone and Tighten (physical therapist): demonstrations and explanations of stretches for neck tightness, including the upper trapezius at the neck/shoulder junction.
From Ask Doctor Jo (PT, DPT): follow-along shoulder stretching, including cross-body, chest, and upper-trap stretches.
From Bob & Brad (physical therapists): a different teaching style, with five shoulder-focused stretch demonstrations.
From Ask Doctor Jo (PT, DPT): a short follow-along with knee-to-chest, trunk rotations, a seated lower-back stretch, and cat/cow.
From Tone and Tighten (physical therapist): a broader selection of stretches, with explanations about choosing movements for different types of back pain.
From Bob & Brad (physical therapists): a follow-along option focused on morning stiffness.
From Ask Doctor Jo (PT, DPT): a longer guided session combining stretching with exercises such as pelvic tilts and bridges.
From Ask Doctor Jo (PT, DPT): a short follow-along targeting hip flexors, glutes, groin, and hamstrings.
From Tone and Tighten (physical therapist): a quick routine covering the major muscles and joints throughout the lower body.
From Ask Doctor Jo (PT, DPT): a more comprehensive session with a warm-up, hamstring, quad, and hip-flexor stretches, plus exercises.
From Bob & Brad (physical therapists): beginner demonstrations covering calves, hamstrings, and hips. This one plays on their website.
From Ask Doctor Jo (PT, DPT): traditional stretches with guidance on positioning and technique.
From Bob & Brad (physical therapists): movement-based hamstring work — my first pick for the mobility category.
From Tone and Tighten (physical therapist): a short, full-body follow-along combining mobility and stretching.
From Tone and Tighten (physical therapist): a quick morning option for working through general stiffness.
From Ask Doctor Jo (PT, DPT): a longer, approximately 38-minute guided session when you have time for a thorough stretch.
From E3 Rehab (Doctors of Physical Therapy): hip rotation, flexion, extension, and groin mobility, with strengthening to support that movement.
From E3 Rehab (Doctors of Physical Therapy): mobility drills and exercises for bringing your knee forward over your foot while keeping your heel down.
From Tone and Tighten (physical therapist): targeted mobility work for the middle and upper spine.
From Tone and Tighten: a guided morning mobility session for stiffness.
From Ask Doctor Jo (PT, DPT): a chair-based follow-along covering the neck, shoulders, back, hips, and legs.
From Tone and Tighten (physical therapist): an evening stretching session to unwind and release muscle tension.
From Ask Doctor Jo (PT, DPT): gentle bedtime stretching for winding down before sleep.
From Cleveland Clinic: why you can feel a bit worse before you feel better after a massage, and what actually helps.
From Mayo Clinic: how to set up your chair, keyboard and monitor so a day at a desk doesn't cost you your neck and back.