Sources & Citations
Last updated: May 28, 2026
Body Fix stretch and pain-relief recommendations are informed by peer-reviewed research and guidance from major health authorities. Below are the sources referenced in the app, organized by body area and topic.
General stretching
Applies to all stretches in the app.
- WebMD — How to stretch (ACSM-aligned guidance on hold durations, frequency, static vs. dynamic stretching)
- Harvard Health — The importance of stretching
- Harvard Health — Stretching: the new mobility protection
- Mayo Clinic — Stretching: focus on flexibility
- PubMed — Systematic review: stretching reduces musculoskeletal pain (2025)
- Sports Medicine Open — Systematic review: acute stretching effects on range of motion (2023)
- PubMed — Mechanisms behind ROM improvements from static stretching (2025)
Lower back
Related stretches include cat-cow, pelvic tilt, knee-to-chest, child's pose, supine spinal twist, cobra, kneeling hip flexor, and lower-back series stretches.
- Harvard Health — Relieve low back pain with stretching
- Harvard Health — Stretching and strengthening for lower back pain
- Mayo Clinic — Back exercises in 15 minutes a day
- Mayo Clinic Press — How to relieve back pain at home
- PMC — Meta-analysis: stretching effects on spinal and lumbopelvic posture (2024)
Neck & upper back
Related stretches include chin tuck, neck side tilt, neck rotation, upper trapezius, levator scapulae, SCM, thread the needle, open book, thoracic extension, and wall angels.
Shoulders & chest
Related stretches include cross-body shoulder, sleeper stretch, doorway pec/shoulder stretches, wall angels, and shoulder pendulum.
Hips & hip flexors
Related stretches include butterfly, kneeling hip flexor, low lunge, pigeon, 90/90 hip, lizard pose, couch stretch, and standing hip circles.
Glutes
Related stretches include figure-four (supine and seated), glute hug, lateral glute stretch, and supine glute stretch.
Hamstrings
Related stretches include supine strap, seated, standing fold, and wall hamstring stretches.
Quads
Related stretches include standing, side-lying, prone, and knee-health quad stretches.
Calves & ankles
Related stretches include wall calf, stair drop, soleus, downward dog calf pedal, and ankle mobility drills.
Sciatica
Related stretches include figure-four, supine twist, pigeon, hamstring strap, child's pose, butterfly, and pelvic tilt.
Piriformis syndrome
Related stretches include figure-four, pigeon, supine glute, spinal twist, butterfly, and knee-to-chest.
Knee pain
Related stretches include quad and calf stretches, hamstring wall stretch, heel slides, terminal extension, and short-arc quad work.
Forearms & wrists
Related stretches include wrist flexor/extensor, prayer hands, forearm wall stretch, and tendon glides.
Core
Related exercises include bird dog, pelvic tilt, and dead bug hold.
Triceps & biceps
Related stretches include overhead tricep, cross-body reach, towel tricep, and biceps wall/seated stretches.
Posture correction & thoracic mobility
Related stretches include thoracic extension, open book, chin tuck, wall angels, shoulder blade pinch, and cat-cow.
IT band
Related stretches include IT band crossover, pigeon, figure-four, hamstring strap, and soleus work.
Plantar fasciitis
Related stretches include calf wall/stair, soleus, hamstring stretches, glute hug, and plantar fascia toe stretch.
Flexibility progression & range of motion
Applies to difficulty levels, hold durations, and series progressions throughout the app.
Medical disclaimer
Body Fix: Stretch & Pain Relief is intended for general wellness and flexibility purposes only. The stretches and routines in this app are not a substitute for professional medical advice, diagnosis, or treatment. If you have a medical condition, injury, or chronic pain, consult a qualified healthcare professional before beginning any exercise programme. Stop any exercise that causes pain.
Questions about these sources? Contact us at hello@getbodyfix.com.