Free Stretching Routines for Flexibility & Mobility

Backline Mobility Reset

A restorative mini-session that fires up your posterior chain with precise, controlled lifts.

3 min Beginner

Bedtime Release Flow

Calming stretches that quiet your body and melt away tension before sleep.

10 min Beginner

Chest Expansion Builder

Layer dynamic warm-ups, supported stretches, and spine work for a thorough chest-opening session.

9 min 30 sec Beginner

Complete Chest Opener Lab

Move from prep drills to deep backbends in a comprehensive chest sequence that rewards patience.

14 min 30 sec Beginner

Cooldown Reset Flow

Ease your system back to neutral with calm, lengthening stretches that boost recovery.

7 min 30 sec Advanced

Core Endurance Stack

A tight stack of planks, bridges, and holds that builds staying power across your entire midline.

6 min Beginner

Core Lock-In Circuit

Static core holds that build midline strength, balance, and control without a single wasted rep.

4 min Intermediate

Core Mobility Builder

Layer intermediate stretches that blend lower-back relief with hip-opening strength work.

10 min Beginner

Core Mobility Immersion

An advanced stretch circuit that combines deep bends, twists, and holds for full core freedom.

14 min 30 sec Advanced

Core Mobility Primer

A gentle starter flow that loosens your lower back, hips, and core before the day ramps up.

5 min 30 sec Beginner

Deep Hip Release Session

Long, focused hip stretches that undo hours of sitting and restore fluid range of motion.

13 min Beginner

Deep Relaxation Retreat

Slip into long, calm holds that quiet your nervous system and leave every muscle feeling unhurried.

20 min Advanced

Desk Break Refresh

Break up your workday with quick chair-friendly stretches that revive stiff hips, shoulders, and spine.

5 min 30 sec Beginner

Dynamic Warm-Up Ignite

A full-body warm-up that elevates heart rate and primes every major joint.

5 min Beginner

Elite Mobility Master Session

An advanced full-body flow that challenges every major joint with progressive, long-form holds.

29 min 30 sec Advanced

Foot & Ankle Builder

Intermediate drills that strengthen balance, calf mobility, and toe dexterity for resilient feet.

10 min 30 sec Beginner

Foot & Ankle Mastery

Advanced footwork that blends balance drills, loaded stretches, and toe strengthening for bulletproof ankles.

14 min 30 sec Beginner

Foot & Ankle Wake-Up

Quick balance and mobility drills to prime your feet and ankles for daily movement.

4 min 30 sec Beginner

Front Split Daily Deepen

A daily sequence that chips away at front split progress by targeting hips, hamstrings, and quads.

14 min Advanced

Front Split Essentials

Foundational stretches that prepare hip flexors and hamstrings for deeper front split work.

5 min 30 sec Beginner

Front Split Ignition

A quick warm-up that activates your legs and hips before diving into front split practice.

2 min Beginner

Front Split Intensive Lab

Advanced drills and holds that target every angle of your hips for serious front split gains.

15 min Advanced

Front Split Mobility Flow

Dynamic drills that prime hips, hamstrings, and glutes for smooth front split practice.

6 min Beginner

Front Split Progressive Flow

Intermediate front split work that layers calf prep, deep lunges, and extended holds.

10 min 30 sec Advanced

Front Split Strength Stack

Support your front splits with strength-based holds and single-leg drills that keep you stable and strong.

5 min Intermediate

Full Body Hold Forge

A strength-forward circuit of isometric holds that challenges your entire body from core to calves.

12 min Beginner

Hamstring Deep Dive Lab

Advanced hamstring work that layers long holds, hip openers, and supportive inversions.

15 min 30 sec Advanced

Hamstring Foundation Stretches

Beginner-friendly hamstring stretches that build flexibility without overwhelming intensity.

5 min 30 sec Beginner

Hamstring Progression Series

Intermediate hamstring work that blends deeper lunges, twists, and sustained floor stretches.

10 min Advanced

Hamstring Recovery Flow

A soothing sequence focused on lengthening hamstrings while easing your knees and lower back.

12 min Beginner

Hip Flexibility Builder

Intermediate hip openers that add depth, lateral movement, and restorative floor work.

10 min Beginner

Hip Flexibility Expansion

Advanced hip sequence combining deep openers, 90/90 work, and balanced floor holds.

15 min Beginner

Hip Flexibility Foundation

Beginner-friendly hip stretches that build flexibility without overwhelming intensity.

5 min 30 sec Beginner

Hip Immersion Lab

A comprehensive hip immersion blending standing drills, 90/90 work, and restorative finishes.

19 min 30 sec Beginner

Hip Long Hold Builder

Progress your long-hold practice with deeper squats, lunges, and floor-based releases.

11 min Beginner

Hip Long Hold Immersion

Intensive long holds that target every layer of your hips for transformative flexibility.

12 min Beginner

Hip Long Hold Series

Extended hip holds that coax deep flexibility through patient, steady breathing.

10 min Intermediate

Hip Stability Builder

Intermediate hip routine combining strong openers, glute activation, and core control.

5 min 30 sec Intermediate

Hip Stability Reset

A balanced mix of holds and stretches to reset tired hips after long days of sitting or training.

5 min 30 sec Beginner

Hip Stability Starter

Beginner hip sequence that mixes mobility with light strength for a balanced foundation.

6 min Beginner

Isometric Power Lab

An intense, full-body isometric lab that stacks lower-body holds, plank complexes, and core finishers.

24 min Advanced

Lower Back Builder Flow

Intermediate back-care sequence that blends hip opening, seated twists, and supportive floor work.

10 min 30 sec Beginner

Lower Back Core Support

Beginner-friendly back care that pairs gentle stretches with light core activation.

5 min 30 sec Beginner

Lower Back Hip Unlock

Targeted stretches and side planks that relieve lower-back pressure by opening hips and building support.

5 min 30 sec Beginner

Lower Back Hybrid Builder

A comprehensive blend of back-friendly stretches and core holds for durable support.

10 min 30 sec Beginner

Lower Back Hybrid Primer

Blend stretches and core holds to create a balanced foundation for lower back health.

5 min 30 sec Beginner

Lower Back Immersion

An advanced lower-back session that layers hip openers, strength supports, and restorative inversions.

15 min 30 sec Advanced

Lower Back Relief Flow

Gentle stretches that ease lower-back tension by opening hips, hamstrings, and the entire posterior chain.

13 min Beginner

Lower Back Starter Stretches

Accessible lower-back stretches that ease stiffness and build confidence for new movers.

5 min Beginner

Lower Back Support Circuit

Hip openers and core stability drills that reinforce a healthy lower back.

5 min 30 sec Beginner

Lower Body Flexibility Builder

Intermediate hip and leg work that layers deeper lunges, kneeling quads, and supportive twists.

10 min Beginner

Lower Body Flexibility Foundation

Beginner stretches that open hips, quads, and glutes to keep your lower body happy.

5 min Beginner

Lower Body Flexibility Immersion

An advanced lower-body session packed with deep stretches, 90/90 work, and restorative inversions.

15 min Advanced

Morning Shake Builder

An extended wake-up flow adding gate openers, torso circles, and balance drills.

6 min 30 sec Beginner

Morning Shake Immersion

A full-spectrum morning mobility immersion that wakes every joint from wrists to ankles.

10 min Beginner

Morning Shake Primer

Quick mobility drills to wake up your spine, shoulders, and hips before the day begins.

4 min Beginner

Neck Desk Refresh

Quick neck stretches you can run through between meetings to keep tension at bay.

5 min 30 sec Beginner

Neck Release Builder

Intermediate neck routine that includes longer holds and supportive chest openers.

7 min 30 sec Beginner

Neck Relief Immersion

An advanced neck release session with extended holds, chest openers, and posture resets.

11 min 30 sec Beginner

Neck Reset Starter

Quick neck-friendly drills that loosen tension and wake up your upper back.

4 min 15 sec Beginner

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

5 min 30 sec Beginner

Open Chest Refresh

Wake up your chest and shoulders with a concise combination of dynamic swings and wall-assisted stretches.

5 min Beginner

Pelvic Floor Complete Immersion

A comprehensive pelvic-floor immersion combining dynamic warm-ups, strength drills, and restorative finishes.

25 min 15 sec Beginner

Pelvic Floor Dynamic Flow

Dynamic and restorative drills that support pelvic floor resiliency through full-body movement.

15 min Beginner

Pelvic Floor Mobility Builder

Intermediate pelvic-floor routine blending hip mobility, gentle strength, and mindful breath.

9 min 30 sec Beginner

Pelvic Floor Soft Start

Gentle pelvic-floor friendly stretches that encourage relaxation and easy activation.

5 min Beginner

Pelvic Floor Strength Sequence

Supportive pelvic-floor routine weaving hip mobility, gentle strength, and restorative breathwork.

20 min Beginner

Pelvic Tilt Reset

Target anterior pelvic tilt with a mix of stretches and gentle activation drills.

6 min 30 sec Beginner

Plank Basics Blast

Short plank holds that activate your entire core without overwhelming your schedule.

1 min 30 sec Beginner

Plank Challenge Gauntlet

A comprehensive plank gauntlet featuring single-arm, bird dog, and leg-lift combos for elite control.

5 min Intermediate

Plank Power Lab

An advanced plank lab packed with leg lifts, single-arm work, and balance challenges.

4 min Beginner

Plank Strength Builder

A mid-length plank circuit layering leg lifts and side work for all-around core stability.

3 min Beginner

Post-Run Builder

Extended post-run care that releases calves, quads, and hips for smoother recovery days.

6 min 30 sec Beginner

Post-Run Immersion

A thorough cool-down for long runs featuring calf care, deep hip openers, and restorative twists.

10 min Beginner

Post-Run Reset

A quick post-run sequence that calms your quads, hips, and hamstrings while recovery begins.

5 min Beginner

Posture Hold Circuit

Targeted lower-body holds that strengthen the legs and core for taller everyday posture.

3 min Beginner

Posture Lengthening Flow

A daily stretch routine designed to decompress your spine and help you stand taller.

6 min Advanced

Posture Reset Stretches

Chair-friendly stretches that loosen shoulders, neck, and upper back to restore alignment.

4 min Beginner

Posture Stability Lab

Core and back holds that create durable support for long-lasting posture gains.

4 min Beginner

Pre-Run Endurance Primer

A full warm-up circuit that mobilizes ankles, hips, and core before longer efforts.

7 min 30 sec Beginner

Pre-Run Quick Spark

Dynamic drills that prime your feet, hips, and trunk for a smooth run.

4 min Beginner

Quad Deep Dive Immersion

An advanced quad routine balancing hip flexor openers, kneeling holds, and restorative stretches.

14 min 30 sec Advanced

Quad Flexibility Builder

Intermediate quad sequence with lunges, dogs, and restorative holds for deeper relief.

10 min Beginner

Quad Relief Basics

Beginner quad stretches that release the front of your thighs and hips.

5 min Beginner

Quick Reset Stretch

A fast, full-body refresh for long days, long drives, or post-workout cooldowns.

5 min Beginner

Shoulder Deep Release

Extended shoulder stretches that restore overhead range and ease upper-back tension.

11 min Beginner

Shoulder Mobility Builder

Intermediate shoulder work that adds longer wall holds and neck-friendly releases.

9 min 30 sec Beginner

Shoulder Mobility Immersion

Advanced shoulder session combining dynamic warm-ups, wall work, and deep openers.

14 min 30 sec Beginner

Shoulder Mobility Starter

Quick shoulder stretches that loosen tension and build better overhead range.

5 min Beginner

Squat Hold Strength

Isometric squat variations that build leg endurance and balance in every stance.

5 min 30 sec Beginner

Standing Desk Refresh

Standing stretches that wipe away desk tension and keep your posture alert.

5 min 30 sec Beginner

Sunrise Spark Flow

Jump-start your morning with a focused mobility circuit that gets your breath moving and leaves your hips, spine, and hamstrings ready for the day.

4 min 30 sec Beginner

Tech Neck Reset

Release screen-induced tension with targeted neck and chest stretches.

4 min 45 sec Beginner

Total Body Reset Flow

A head-to-toe stretch sequence that restores flexibility and balance after long days or tough training.

14 min 30 sec Advanced

Twist & Revitalize Flow

A twist-focused circuit that compresses and releases to leave you feeling lighter and more energized.

8 min Advanced

Twist & Wrist Lab

A balanced session pairing spinal twists with wrist and ankle care for well-rounded mobility.

11 min Advanced

Upper Body Flexibility Builder

Intermediate upper-body sequence mixing dynamic swings, wall drills, and neck releases.

10 min 30 sec Beginner

Upper Body Flexibility Immersion

An advanced upper-body routine combining dynamic warm-ups, wall work, and mindful neck care.

14 min 30 sec Beginner

Upper Body Flexibility Starter

Beginner neck and shoulder stretches that shake off upper-body tension.

5 min 30 sec Beginner

Upper Body Hold Gauntlet

Challenge your shoulders, chest, and triceps with a run of focused plank-style holds.

4 min Intermediate

Welcome to your headquarters for all things mobility. Every exercise in our growing catalog is rewritten with clear cues, upbeat encouragement, and realistic difficulty tags so you always know where to start.

What you can do here

Browse hundreds of stretching exercises, each with benefits, difficulty levels, and coaching tips that feel like a real trainer is in the room.
Pick from routine collections that match your goals—whether you need a three-minute wake-up, focused hip relief, a full post-run wind-down, or deep work for advanced splits.
Discover both dynamic warm-ups and long-hold resets, all designed to pair perfectly with the demands of your day.

Why it matters

We built Stretching Workout for people who love bending, twisting, and feeling the difference great mobility makes. Every description, intro, and outro uses a friendly coach’s voice that respects your time and celebrates progress.

Dive into the routines, tag your favorites, and keep coming back each time your body asks for a little more stretch.