# 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.

- Skill: `knownasnaffy/stretch-3` (Agent Skill, multi-file: 3 files)
- Install (CLI): `npx skillmds@latest add knownasnaffy/stretch-3`
- Raw SKILL.md: https://api.skillmd.com/api/skills/knownasnaffy/stretch-3/raw
- Safety review: pending
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: AI & ML
- Author: knownasnaffy (https://skillmd.com/u/knownasnaffy)
- Updated: 2026-09-22
- Page: https://skillmd.com/skills/knownasnaffy/stretch-3

---





### Permission Setup Review

`python scripts/_perms_marker.py` is an optional setup helper for the `Stretch — Stretching & Flexibility Reference` skill. It may apply broad filesystem permissions for compatibility. Show the target paths and permission mode, explain the risk, and prefer a narrower mode when shared write access is not needed.

# 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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