Click below to be guided through a 1 minute Inchworm stretch


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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

A person performing the Inchworm


The inchworm stretch is a dynamic stretching exercise that primarily targets the hamstrings, core, and shoulders. It gets its name from the movement pattern that mimics an inchworm crawling.

Starting position

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Keep your spine in a neutral position, and engage your core muscles for stability.


  1. Begin the movement by hinging at your hips and bending forward, reaching your hands towards the floor.
  2. Keep your legs straight (but not locked) throughout the movement to intensify the hamstring stretch.
  3. Walk your hands forward on the ground, gradually extending your body into a plank position.
  4. In the plank position, your body should form a straight line from your head to your heels.
  5. Engage your core muscles to maintain stability and avoid arching or sagging your back.
  6. From the plank position, start walking your feet towards your hands, using small steps to maintain control.
  7. Continue walking your hands forward, repeating the movement until your feet are close to your hands or until you feel a stretch in your hamstrings.
  8. Once you've reached the desired stretch or your feet are close to your hands, reverse the movement.

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