Stretch

Stretching and flexibility reference — dynamic warm-ups, static holds, PNF techniques, and mobility routines. Use when designing warm-up protocols, improving flexibility, or preventing movement injuries.

Stretch — Stretching & Flexibility Reference

Quick-reference skill for stretching science, mobility routines, and flexibility protocols.

When to Use

• Designing pre-workout warm-up routines
• Creating post-workout cooldown stretches
• Understanding PNF and dynamic stretching methods
• Building mobility programs for specific body areas
• Preventing common movement-related injuries

Commands

intro

bash

scripts/script.sh intro

Overview of stretching science — types, when to use each, and physiology.

dynamic

bash

scripts/script.sh dynamic

Dynamic stretching routines for pre-workout activation.

static

bash

scripts/script.sh static

Static stretching holds for post-workout cooldown and flexibility gains.

pnf

bash

scripts/script.sh pnf

PNF (Proprioceptive Neuromuscular Facilitation) — advanced stretching techniques.

mobility

bash

scripts/script.sh mobility

Joint mobility drills for shoulders, hips, ankles, and thoracic spine.

routines

bash

scripts/script.sh routines

Complete stretching routines: morning, desk worker, pre-run, post-lift.

anatomy

bash

scripts/script.sh anatomy

Key muscle groups and their stretching patterns.

mistakes

bash

scripts/script.sh mistakes

Common stretching mistakes and injury prevention guidelines.

help

bash

scripts/script.sh help

version

bash

scripts/script.sh version

Configuration

Variable	Description
STRETCH_DIR	Data directory (default: ~/.stretch/)

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