Free routine
Full body stretch routine
Fifteen gentle holds for the whole body, about nine minutes in total. Press start and the timer moves you from one hold to the next, hands free. Good after a workout or any time you feel tight.
- Standing forward fold30s
- Quad stretch, left30s
- Quad stretch, right30s
- Hamstring stretch, left30s
- Hamstring stretch, right30s
- Hip flexor lunge, left30s
- Hip flexor lunge, right30s
- Chest doorway stretch30s
- Cross body shoulder, left20s
- Cross body shoulder, right20s
- Child's pose40s
- Seated spinal twist, left30s
- Seated spinal twist, right30s
- Calf stretch, left30s
- Calf stretch, right30s
Ease into each stretch and breathe. Never pull into sharp pain. Press space to pause.
The Routines app is on the way
Build any stretch, mobility or physio routine and run it hands free, with a voice that reads each hold and a giant next button. Leave your email and we will tell you the day it lands.
When to use this routine
These are static stretches, held still rather than bounced. They suit the end of a workout or any point in the day when you feel tight, when the muscles are already warm. If you are cold, walk or move gently for a few minutes first. Hold each stretch to the point of a mild pull, never sharp pain, and keep breathing steadily.
How long to hold
Each hold here runs 20 to 40 seconds, which is the range most studies use to improve flexibility over time. One pass through the routine is enough on most days. If a particular area feels tight, run that stretch again on its own. Consistency matters more than any single long session, so a short routine most days beats a long one now and then.
Make it your own
This is a general full body pass. If you sit at a desk, spend longer on the hip flexors, chest and upper back. If you run, give the calves and hamstrings extra time. The routine remembers nothing between visits, so adjust it in your head each time and hold what your body asks for.
Where the app takes over
This page runs one fixed routine in the browser. The Routines app, coming soon from the makers of STRNTH, lets you build any routine of holds and steps, reads each one out loud and keeps a history of what you have done. Leave your email above and we will let you know when it is ready.
Common questions
How long should I hold each stretch?
Twenty to forty seconds is the range most studies use to improve flexibility. The routine above sets each hold in that range and moves you on automatically.
Should I stretch before or after a workout?
Save static holds like these for after a workout or a warm body. Before training, move through dynamic warm ups instead, so the muscles are ready to work.
How often should I do this routine?
Most days is fine. A short routine done often beats a long one now and then, so a daily nine minute pass will do more for you than a weekly marathon.
Does stretching help with soreness?
Gentle stretching can ease tight muscles and help you move better, though it will not remove soreness on its own. Sleep, food and easy movement matter more.