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Free routine

Morning stretch routine

A gentle five minute stretch to loosen up first thing, followed hands free. Press start and the timer moves you through each move. Nothing to install and no sign up.

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  1. Full body reach30s
  2. Standing side bend, left20s
  3. Standing side bend, right20s
  4. Standing forward fold30s
  5. Cat cow40s
  6. Child's pose40s
  7. Cobra stretch30s
  8. Kneeling hip flexor, left30s
  9. Kneeling hip flexor, right30s
  10. Seated spinal twist, left30s
  11. Seated spinal twist, right30s
  12. Neck rolls30s

Ease into each stretch and breathe. Never pull into sharp pain. Press space to pause.

The Routines app is on the way

Build any morning, mobility or stretch routine and run it hands free, with a voice that reads each move and a giant next button. Leave your email and we will tell you the day it lands.

Why stretch in the morning?

The body is stiff after a night of lying still. Muscles and joints have settled and everything feels tight for the first few minutes of the day. A few gentle stretches wake the body up, get the blood moving and ease you into whatever comes next. It is a calm way to start rather than a workout.

Keep it gentle

You are cold first thing, so ease in and never force a stretch. Move to the point of a light pull and stop there. Keep the moves dynamic and gentle rather than long, deep holds. Think of it as loosening the body, not testing how far it can go. If anything feels sharp, back off at once.

How to use it

Press start and let the timer lead. Follow each move as it comes up and keep breathing steadily the whole way through. You should feel a mild pull in the muscle, never pain. There is nothing to read or tap once you begin, so you can keep your eyes soft and your attention on how the body feels.

Where the app takes over

This page runs one fixed routine in the browser and saves nothing between visits. The Routines app, coming soon from the makers of STRNTH, lets you build any routine of moves and holds, 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. In the meantime try the warm up routine or the full body stretch.

Common questions

Is it good to stretch first thing in the morning?

Yes, as long as you keep it gentle. The body is stiff after sleep, so easy movement helps wake it up and eases you into the day. Avoid deep, forced holds until you are properly warm.

How long should a morning stretch be?

Five minutes is plenty. A short routine done every morning does more for you than a long session now and then, so keep it quick and repeat it often.

Should morning stretches be gentle?

They should. You are cold first thing, so ease in and stop at a light pull. Save deep holds for later in the day when the muscles are warm.

Can I do this every day?

Yes. Gentle morning stretching is safe to do daily and works best as a habit. Skip any move that feels sore and let your body set the pace.