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Every stretch currently in Glow Stretch. Each card links straight to the original Instagram video.
Coverage summary
10 stretches in total
Runner 2 · Office worker 8 · General 8
Coverage by body part
Pre / post run stretches (dynamic before, static after)
Dynamic before a run, static 15–30 sec holds after — that's the difference.
Caution
- Don't force a stretch on any area that hurts.
Creator @choco.samchon
View on Instagram ↗
Dynamic running warm-up
Single-leg balance + dynamic moves to prevent injury.
Caution
- If balancing is hard, hold a wall or chair for support.
Creator @_deslun
View on Instagram ↗
Bedtime 3-min reset (neck, upper back, sacrum)
Use a yoga block under three spots, 60 sec each.
Caution
- Place the block under the sacrum (top of the glutes), not under the lower-back (lumbar) spine.
Creator @bobae_days
View on Instagram ↗
Foam roller upper body, 3 min before bed
Open the upper back → release the shoulders → open the ribs.
Caution
- Make sure the foam roller never sits directly under your neck or lower back.
Creator @one_dosu_physio
View on Instagram ↗
5-min low back relief (hamstring, hip, pelvis)
Four moves through the hamstring, hip, and pelvis to reduce low back compensation.
Caution
- If you have a diagnosed spinal condition such as a herniated disc, consult a professional before proceeding.
Creator @bodyedgelab
View on Instagram ↗
1-min SCM stretch for tech neck
Press on the sternum and turn the head to the opposite side (30 sec per side).
Caution
- Stop immediately and consult a professional if you feel dizziness or tingling spreading down your arm.
Creator @bodyjoy_center
View on Instagram ↗
5-min posture reset (hip to neck, in sequence)
Work through hip, core, chest, shoulder, neck — not lower back first.
Caution
- If your neck strains, gently tuck your chin.
- If your lower back is uncomfortable, support it with a block.
Creator @5min_dailymove
View on Instagram ↗
Seven back exercises for tech neck & rounded shoulders
Squeeze between the shoulder blades + activate the lower trapezius.
Caution
- Keep your shoulders down — don't let them shrug up.
- Engage your core so your lower back doesn't arch.
Creator @one_dosu_physio
View on Instagram ↗
Shoulder & scapula forward-glide stretch
Reach arms forward and glide them out, 15 sec × 5 reps.
Caution
- Do not perform this if you feel sharp pain in your shoulder.
Creator @physiofit0675
View on Instagram ↗
Wall scapular alignment (10 reps)
Lean against the wall and align the shoulder blades slowly, 10 reps.
Caution
- Stop immediately if you feel any pain.
Creator @physiofit0675
View on Instagram ↗