Stretch

---
name: "stretch"
version: "1.0.0"
description: "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."
author: "BytesAgain"
homepage: "https://bytesagain.com"
source: "https://github.com/bytesagain/ai-skills"
tags: [stretch, flexibility, mobility, warm-up, recovery, fitness]
category: "general"
---

# 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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