Mind & body

GB gymnast Joe Fraser’s daily stretches

Try Team GB gymnast Joe Fraser’s flexibility-focused stretching routine...

Published September 3, 2025

Updated September 4, 2025

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Improved flexibility will benefit all aspects of your health and fitness – from posture, to strength training to sporting performance. And who better to ask for their go-to flexibility routine than rising star of British gymnastics Joe Fraser.

Joe was the 2022 European all-around and parallel bars champion and the 2019 World Champion on the parallel bars. He is the first British gymnast to win gold in these events

Here, Joe outlines the daily stretches he goes through to stay strong and supple. Once you’ve completed one stretch, move onto the next and remember to rest in between moves, if needed…

Shoulder Dislocations

Benefits Shoulder and rotator cuff strength and flexibility

1 You can use any stick you have access to, an elastic band or a towel
2 Take a grip you feel comfortable with and then rotate the stick all the way over and behind your head until it’s sitting by your lower back
3 This is a great move to correct posture imbalances caused by hunching over a desk all day

Pike Fold

Benefits Stretch out the back, hips, glutes and hamstrings

1 Sit on the floor with straight legs •Reach your arms up in the air and fold forward, keeping straight arms
2 Make sure your knees are facing up and your legs are straight
3 The aim is to get your chest to your knees, but just go as low as you can
4 Flex the toes to stretch the calves, too

Japana

Benefits Stretch out the lower back, inner thighs and hamstrings

1 Sit on the floor with straight legs
2 Now push your legs out to the sides – as far as they can comfortably go
3 Walk your hands out in front of you and attempt to get your chest to the floor
4 Go as far as you can and hold the stretch until time runs out

Heel-Drop Achilles Stretch

Benefits Stretch out the achilles – particularly important for gymnasts

1 Stand on a step and place the ball of one of your feet on the edge
2 Bend your knee slightly and let your heel drop towards the ground
3 Hold for 15-30 secs, then repeat on the other foot

Upward Dog

Benefits Stretch out chest, shoulders, abdominals, triceps, forearms, lower back

1 Lie flat on your stomach, elbows bent and hands next to your chest, drawing your shoulder blades together
2 Start to lift your torso off the floor
3 Inhale and lift your torso further, raising your hips and thighs off the floor, and tilting your head back slightly
4 Keep your arms straight and press through the tops of your feet

image of Joe Fraser on a pink background

Joe Fraser

A Whole Earth Team GB ambassador who trains for six to seven hours every day, ensuring his range of motion and balance are primed for the moves his routines entail