Simple daily stretch routines.

Guided stretching exercises for flexibility, mobility, and pain relief.
No equipment needed.

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Aquaman Bird Dog Superman

Backline Mobility Reset

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

3 min Beginner
Legs-up-Wall Child's Pose Upward Dog

Bedtime Release Flow

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

10 min Beginner
Wall Dog Upward Salute Cat Cow

Chest Expansion Builder

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

9 min 30 sec Beginner
Upward Dog Doorway Pecs Wall Arms

Complete Chest Opener Lab

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

14 min 30 sec Beginner
Butterfly Upward Salute Upward Dog

Cooldown Reset Flow

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

7 min 30 sec Advanced
Superman Bicycle Crunch Hold Bridge

Core Endurance Stack

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

6 min Beginner
V-Sit Lying Side Leg Raise Hollow Body

Core Lock-In Circuit

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

4 min Intermediate
Toe Touch Upward Dog Cat Cow

Core Mobility Builder

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

10 min Beginner
Side Bend Upward Salute Upward Dog

Core Mobility Immersion

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

14 min 30 sec Advanced
Toe Touch Child's Pose Lying Figure Four

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
Folded Butterfly Pigeon Squat Stretch

Deep Hip Release Session

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

13 min Beginner
Quad Stretch Legs-up-Wall Lying Figure Four

Deep Relaxation Retreat

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

20 min Advanced
Trunk Rotation Forearm Stretch Overhead Tricep

Desk Break Refresh

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

5 min 30 sec Beginner
Knee Circles Trunk Twist Toe Touch Twist

Dynamic Warm-Up Ignite

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

5 min Beginner
Thunderbolt Toe Touch Plow

Elite Mobility Master Session

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

29 min 30 sec Advanced
Heel-to-Toe Rocks Lateral Foot Rocks Single Leg Calf Stretch

Foot & Ankle Builder

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

10 min 30 sec Beginner
Thunderbolt Toe-to-Wall Calf Raises

Foot & Ankle Mastery

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

14 min 30 sec Beginner
Single Leg Stand Standing Quad Lateral Foot Rocks

Foot & Ankle Wake-Up

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

4 min 30 sec Beginner
Lateral Lunge Sumo Squat Hold Split Lunge Hold

Front Split Active Flex

Build active flexibility with dynamic lunges, twists, and bodyweight holds that train your muscles to support your new range of motion.

6 min Intermediate
Side Lunge Reverse Lunge Hamstring Pulls

Front Split Daily Deepen

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

14 min Advanced
Leaning 90/90 Squat Stretch Pigeon

Front Split Deep Hips

Advanced hip openers that target every angle of rotation. Frog pose, double pigeon, and straddle work to remove the last barriers to your split.

5 min 45 sec Intermediate
Lunge Seated Fold Hurdler

Front Split Essentials

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

5 min 30 sec Beginner
Seated Fold Downward Dog Forward Fold

Front Split Hamstring Focus

Target the back of your legs with lying stretches, forward folds, and controlled holds that directly feed into split depth.

5 min 30 sec Beginner
Hip Circles Single Knee-to-Chest Happy Baby

Front Split Hip Unlock

Open tight hips with butterfly variations, hip circles, and gentle floor work that builds the foundation for deeper splits.

5 min 15 sec Beginner
Dynamic Wide Leg Forward Fold Leg Swings Gate Opener

Front Split Ignition

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

2 min Beginner
Cross Leg Fold Front Split Wide Leg Bend

Front Split Intensive Lab

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

15 min Advanced
Lateral Leg Swing Dynamic Wide Leg Forward Fold Zombie Walks

Front Split Mobility Flow

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

6 min Beginner
Wide Leg Bend Toe Touch Hurdler

Front Split Progressive Flow

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

10 min 30 sec Advanced
Lying Quad Stretch Kneeling Quad Half Bow

Front Split Quad Release

Unlock tight quads and hip flexors with kneeling stretches and backbends that let your back leg sink deeper in the split.

5 min 15 sec Beginner
Child's Pose Reclined Butterfly Figure Four Twist

Front Split Recovery

A gentle cooldown that releases tension from intense split training. Light stretches and floor work to let your muscles recover.

4 min 45 sec Beginner
Runner's Lunge Twist 90/90 Hip Switch Extension Single Leg Deadlift

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
Seated Straddle Front Split Lying Hamstring

Front Split Total Stretch

A comprehensive session that hits hamstrings, quads, and hips in one flowing sequence to maintain and deepen your split progress.

10 min 15 sec Advanced
Lying Side Leg Raise Hand Side Plank Split Lunge Hold

Full Body Hold Forge

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

12 min Beginner
Pigeon Standing Quad Toe Touch

Hamstring Deep Dive Lab

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

15 min 30 sec Advanced
Cross Leg Fold Seated Fold Toe Touch

Hamstring Foundation Stretches

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

5 min 30 sec Beginner
Seated Fold Seated Straddle Cross Leg Fold

Hamstring Progression Series

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

10 min Advanced
Hamstring Pulls Side Lunge Hurdler

Hamstring Recovery Flow

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

12 min Beginner
Spinal Twist Lizard Pose Pigeon

Hip Flexibility Builder

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

10 min Beginner
90/90 Pigeon Happy Baby

Hip Flexibility Expansion

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

15 min Beginner
Quad Stretch Lying Figure Four Butterfly

Hip Flexibility Foundation

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

5 min 30 sec Beginner
Knees-to-Chest Reclined Butterfly Reverse Butterfly

Hip Immersion Lab

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

19 min 30 sec Beginner
Lying Figure Four Lunge Squat Stretch

Hip Long Hold Builder

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

11 min Beginner
Kneeling Quad Pigeon Double Pigeon

Hip Long Hold Immersion

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

12 min Beginner
Seated Straddle Lizard Pose Frog Pose

Hip Long Hold Series

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

10 min Intermediate
Knees-to-Chest Seated Straddle Leaning 90/90

Hip Stability Builder

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

5 min 30 sec Intermediate
Single Knee-to-Chest Happy Baby Wide Leg Bend

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
Spinal Twist Bird Dog Quad Stretch

Hip Stability Starter

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

6 min Beginner
Squat Hold Wall Handstand Hand Side Plank Leg Lift

Isometric Power Lab

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

24 min Advanced
Downward Dog Lunge Upward Dog

Lower Back Builder Flow

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

10 min 30 sec Beginner
Spinal Twist Upward Dog Pelvic Tilt Press

Lower Back Core Support

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

5 min 30 sec Beginner
Wide Leg Bend Leaning Figure Four Kneeling Psoas

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
Bridge Hand Plank Knees-to-Chest

Lower Back Hybrid Builder

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

10 min 30 sec Beginner
Lying Figure Four Hand Plank Reverse Lunge

Lower Back Hybrid Primer

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

5 min 30 sec Beginner
Single Knee-to-Chest Quad Stretch Seated Twist

Lower Back Immersion

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

15 min 30 sec Advanced
Child's Pose Lying Figure Four Knees-to-Chest

Lower Back Relief Flow

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

13 min Beginner
Lunge Butterfly Cat Cow

Lower Back Starter Stretches

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

5 min Beginner
Reverse Lunge Elbow Plank Cat Cow

Lower Back Support Circuit

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

5 min 30 sec Beginner
Lying Figure Four Pigeon Kneeling Quad

Lower Body Flexibility Builder

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

10 min Beginner
Wide Leg Bend Lunge Reverse Lunge

Lower Body Flexibility Foundation

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

5 min Beginner
Kneeling Quad Butterfly Leaning 90/90

Lower Body Flexibility Immersion

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

15 min Advanced
Dynamic Wide Leg Forward Fold Gate Opener Knee Circles

Morning Shake Builder

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

6 min 30 sec Beginner
Leg Swings High Knee Twists Arm Circles

Morning Shake Immersion

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

10 min Beginner
Dynamic Side Bends Arm Swings Hip Circles

Morning Shake Primer

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

4 min Beginner
Scapula Stretch Neck Flexion Neck Rotation

Neck Desk Refresh

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

5 min 30 sec Beginner
Neck Roll Bear Hug Ear-to-Shoulder

Neck Release Builder

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

7 min 30 sec Beginner
Doorway Pecs Cactus Arms Bear Hug

Neck Relief Immersion

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

11 min 30 sec Beginner
Neck Roll Neck Extension Shoulder Rolls

Neck Reset Starter

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

4 min 15 sec Beginner
Scapula Stretch Neck Laterals Chin Retractions

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

5 min 30 sec Beginner
One Arm Hug Doorway Pecs Arm Swings

Open Chest Refresh

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

5 min Beginner
Squat Stretch Lunge Reverse Lunge

Pelvic Floor Complete Immersion

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

25 min 15 sec Beginner
Reverse Lunge Downward Dog Reclined Butterfly

Pelvic Floor Dynamic Flow

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

15 min Beginner
Butterfly Wide Leg Bend Upward Dog

Pelvic Floor Mobility Builder

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

9 min 30 sec Beginner
Happy Baby Pelvic Tilt Press Child's Pose

Pelvic Floor Soft Start

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

5 min Beginner
Downward Dog Seated Twist Reverse Shoulder

Pelvic Floor Strength Sequence

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

20 min Beginner
Lying Quad Stretch Pelvic Tilt Press Butterfly

Pelvic Tilt Reset

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

6 min 30 sec Beginner
Elbow Side Plank Hand Plank Elbow Plank

Plank Basics Blast

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

1 min 30 sec Beginner
Hand Side Plank Elbow Plank Hand Plank Leg Lift

Plank Challenge Gauntlet

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

5 min Intermediate
Elbow Plank Leg Lift Hand Side Plank Elbow Plank

Plank Power Lab

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

4 min Beginner
Elbow Plank Hand Plank Hand Side Plank

Plank Strength Builder

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

3 min Beginner
Leaning Calf Side Lunge Lying Figure Four

Post-Run Builder

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

6 min 30 sec Beginner
Cross Leg Fold Lunge Wide Leg Side Bend

Post-Run Immersion

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

10 min Beginner
Cross Leg Fold Lying Figure Four Standing Quad

Post-Run Reset

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

5 min Beginner
Squat Hold Split Lunge Hold Wall Sit

Posture Hold Circuit

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

3 min Beginner
Child's Pose Upward Dog Wide Leg Bend

Posture Lengthening Flow

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

6 min Advanced
Neck Roll Side Bend Cactus Arms

Posture Reset Stretches

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

4 min Beginner
Bridge Leg Lift Crunch Hold Bridge

Posture Stability Lab

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

4 min Beginner
Lateral Leg Swing Knee Circles Leg Swings

Pre-Run Endurance Primer

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

7 min 30 sec Beginner
High Knee Twists Knee Circles Hamstring Scoops

Pre-Run Quick Spark

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

4 min Beginner
Reverse Lunge Single Knee-to-Chest Standing Quad

Quad Deep Dive Immersion

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

14 min 30 sec Advanced
Lizard Pose Knees-to-Chest Reverse Lunge

Quad Flexibility Builder

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

10 min Beginner
Quad Stretch Lunge Kneeling Quad

Quad Relief Basics

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

5 min Beginner
Side Lunge Chest Opener Wide Leg Bend

Quick Reset Stretch

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

5 min Beginner
Shoulder Opener Overhead Tricep Chest Opener

Shoulder Deep Release

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

11 min Beginner
Cow Face Reverse Shoulder Shoulder Rolls

Shoulder Mobility Builder

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

9 min 30 sec Beginner
Upward Salute Rag Doll Reverse Shoulder

Shoulder Mobility Immersion

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

14 min 30 sec Beginner
Chest Opener Reverse Shoulder Forward Fold

Shoulder Mobility Starter

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

5 min Beginner
Curtsy Lunge Hold Wall Sit Side Lunge Hold

Squat Hold Strength

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

5 min 30 sec Beginner
Standing Quad Toe Touch Chest Opener

Standing Desk Refresh

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

5 min 30 sec Beginner
Child's Pose Wide Leg Bend Upward Salute

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
Reverse Shoulder Neck Laterals Chin Retractions

Tech Neck Reset

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

4 min 45 sec Beginner
Chest Opener Reclined Butterfly Quad Stretch

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
Spinal Twist Seated Twist Shoulder Stand

Twist & Revitalize Flow

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

8 min Advanced
Wrist Extension Rag Doll Toe Squat

Twist & Wrist Lab

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

11 min Advanced
Chin Retractions Chest Opener Side Bend

Upper Body Flexibility Builder

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

10 min 30 sec Beginner
Ear-to-Shoulder Rag Doll Eagle Arm

Upper Body Flexibility Immersion

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

14 min 30 sec Beginner
One Arm Hug Reverse Shoulder Overhead Tricep

Upper Body Flexibility Starter

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

5 min 30 sec Beginner
Narrow Push Up Hold Reverse Plank Pike

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.

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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.

Your daily stretch routine, guided step by step. Get