MotionLabStretching Protocols
Protocols for
every need
Curated stretching sequences built by MotionLab and the community. Find the right protocol, add it to your library, and run it as a guided session.
Motion-Lab Made
OfficialHip Flexor Release
A targeted sequence to open tight hip flexors and quads — ideal after long periods of sitting or heavy lower-body training.
Morning Wake-Up Flow
A gentle full-body warm-up to wake the spine, open the chest, and get blood moving — perfect for the first 6 minutes of your day.
Desk Worker Reset
Counter the effects of hours at a desk. Targets the chest, shoulders, and upper back to undo forward-head posture and rounded shoulders.
Hamstring Recovery
A comprehensive hamstring protocol that progressively works through active and passive stretches to improve posterior chain flexibility.
Full Hip Mobility
A thorough hip circuit covering all planes of movement. Great for athletes, runners, and anyone with limited hip range of motion.
Ankle & Lower Leg
Dedicated ankle and calf work to improve dorsiflexion range — essential for squatting, running, and injury prevention.
Thoracic Opener
Focused upper-back and shoulder mobility work to restore thoracic rotation and extension — key for overhead movement and posture.
Glute Activation
Targets the glutes and posterior hips through a mix of holds and rotations. Pairs well with lower-body training days.
Pre-Workout Activation
A dynamic warm-up that activates the hips, quads, and hip flexors before training. Gets the body primed without taxing it.
Full Body Recovery
A comprehensive post-workout or rest-day protocol moving through the whole body — from calves to spine to hips — to promote recovery and flexibility.
Community Protocols
Protocols shared by MotionLab users
Share your own protocols
Build custom stretching sequences and share them with the MotionLab community.
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