Simple daily stretch routines.

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

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Follow along with guided routines, track your progress, and build a consistent stretching habit with the free app for iPhone and Android.

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Airplane Bird Dog Aquaman

Backline Mobility Reset

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

3 min Beginner
Knees-to-Chest Rag Doll Spinal Twist

Bedtime Release Flow

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

10 min Beginner
Trunk Rotation Seated Cat-Cow Seated Knee-to-Chest

Chair Stretch Break

A full-body stretch you can do without leaving your chair, from your spine and shoulders down to your hips.

6 min Beginner
Seated Cat-Cow Gentle Chair Backbend Seated Goddess Twist

Chair Yoga Flow

Classic yoga shapes adapted to a chair: bend, twist and open your body while staying comfortably seated.

5 min 30 sec Beginner
Doorway Pecs Cat Cow Arm Swings

Chest Expansion Builder

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

9 min 30 sec Beginner
Shoulder Opener Camel Pose Wall Dog

Complete Chest Opener Lab

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

14 min 30 sec Beginner
Plow Toe Touch Lying Figure Four

Cooldown Reset Flow

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

7 min 30 sec Advanced
Reverse Plank Leg Lift Lying Side Leg Raise

Core Endurance Stack

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

6 min Beginner
Crunch Hold Hollow Body V-Sit

Core Lock-In Circuit

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

4 min Intermediate
Spinal Twist Child's Pose Lying Figure Four

Core Mobility Builder

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

10 min Beginner
Plow Downward Dog Bow Pose

Core Mobility Immersion

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

14 min 30 sec Advanced
Upward Dog Upward Salute 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
Double Pigeon Frog Pose Pigeon

Deep Hip Release Session

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

13 min Beginner
Quad Stretch Happy Baby Reclined Butterfly

Deep Relaxation Retreat

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

20 min Advanced
Seated Hamstring Overhead Tricep Forearm Stretch

Desk Break Refresh

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

5 min 30 sec Beginner
Jumping Jacks Toe Touch Twist Air Squats

Dynamic Warm-Up Ignite

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

5 min Beginner
Pigeon Thunderbolt Seated Straddle

Elite Mobility Master Session

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

29 min 30 sec Advanced
Toe Stretch Toe Squat Ankle Circles

Foot & Ankle Builder

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

10 min 30 sec Beginner
Toe-to-Wall Single Leg Stand Bent Over Calf

Foot & Ankle Mastery

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

14 min 30 sec Beginner
Standing Quad Soleus Stretch Single Leg Stand

Foot & Ankle Wake-Up

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

4 min 30 sec Beginner
Curtsy Lunge Hold Split Lunge Hold Bridge Leg Lift

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
Lunge Side Lunge Reverse Lunge

Front Split Daily Deepen

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

14 min Advanced
Double Pigeon Frog Pose Squat Stretch

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
Lizard Pose Quad Stretch Seated Fold

Front Split Essentials

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

5 min 30 sec Beginner
Forward Fold Good Mornings Hurdler

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
Butterfly Reclined Butterfly Single Knee-to-Chest

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 Hamstring Scoops

Front Split Ignition

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

2 min Beginner
Standing Quad Deep Split Squat Kneeling Quad

Front Split Intensive Lab

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

15 min Advanced
Zombie Walks 90/90 Hip Switch Knee Hugs

Front Split Mobility Flow

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

6 min Beginner
Bent Over Calf Lizard Pose Front Split

Front Split Progressive Flow

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

10 min 30 sec Advanced
Kneeling Psoas Camel Pose Cat Cow

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
Knees-to-Chest Figure Four Twist Child's Pose

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
Bridge Split Squats Runner's Lunge Twist

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
Kneeling Psoas Pigeon Lizard Pose

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
Pike Bulldog Sumo Squat Hold

Full Body Hold Forge

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

12 min Beginner
Seated Figure Four Seated Breathing Seated Windshield Wipers

Gentle Chair Mobility

Keep your knees, ankles and hips moving with easy seated exercises that build strength for everyday life.

6 min Beginner
Side Lunge Lizard Pose Lying Hamstring

Hamstring Deep Dive Lab

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

15 min 30 sec Advanced
Hurdler Side Lunge Reverse Lunge

Hamstring Foundation Stretches

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

5 min 30 sec Beginner
Side Lunge Lying Hamstring Lying Figure Four

Hamstring Progression Series

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

10 min Advanced
Wide Leg Bend Hurdler Seated Straddle

Hamstring Recovery Flow

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

12 min Beginner
Thread the Needle Child's Pose Lunge

Happy Back: Active Flow

A dynamic session that moves your spine through multiple planes. Downward dog, lunges, and flowing transitions that build functional back mobility.

5 min 30 sec Beginner
Bird Dog Cat Cow Bridge

Happy Back: Core Foundation

Build the core strength your back needs for support. Dead bugs, bird-dogs, and bridges that stabilize without straining.

4 min Beginner
Rag Doll Cat Cow Forward Fold

Happy Back: Deep Release

Longer holds that reach deep into back tension. Pigeon, figure-four, and forward folds that release what quick stretches miss.

6 min Beginner
Thread the Needle Spinal Twist Pigeon

Happy Back: Final Release

The culmination of your back care journey. A thorough session that hits every muscle group connected to your spine, ending with deep relaxation.

8 min Beginner
Child's Pose Hip Circles Spinal Twist

Happy Back: Full Session

A comprehensive back care session that combines mobility, stretching, and strengthening. Every angle of your back gets attention.

6 min 30 sec Beginner
Spinal Twist Happy Baby Child's Pose

Happy Back: Gentle Start

An easy entry point for your back care journey. Cat-cow, child's pose, and simple floor stretches that feel good from the first breath.

4 min 45 sec Beginner
Happy Baby Lying Figure Four Pigeon

Happy Back: Hip Connect

Tight hips pull on your lower back. This routine releases the hip muscles that directly contribute to back discomfort.

5 min Beginner
Cat Cow Downward Dog Thread the Needle

Happy Back: Mobility Flow

Keep your spine moving through its full range. Cat-cow, twists, and thread-the-needle that restore the mobility your back craves.

4 min 15 sec Beginner
Locust Pose Seated Twist Forward Fold

Happy Back: Power Stretch

A challenging session that pushes your back flexibility further. Deeper holds, active stretches, and strength work for experienced practitioners.

7 min Beginner
Child's Pose Knees-to-Chest Reclined Butterfly

Happy Back: Recovery

A restorative session that lets your back heal. Gentle floor positions and passive stretches that promote recovery without effort.

4 min 45 sec Beginner
Aquaman Dead Bug Bridge

Happy Back: Strength Builder

Back-strengthening exercises that build the endurance to stay pain-free. Bird-dogs, bridges, and superman holds that protect your spine.

5 min Beginner
Thread the Needle Cat Cow Spinal Twist

Happy Back: Twist & Release

Rotational stretches that wring out back tension. Thread-the-needle, spinal twists, and seated rotations that leave your back feeling lighter.

5 min Beginner
Lying Figure Four Spinal Twist Lunge

Hip Flexibility Builder

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

10 min Beginner
Lunge Quad Stretch Reclined Butterfly

Hip Flexibility Expansion

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

15 min Beginner
Reverse Lunge Spinal Twist Quad Stretch

Hip Flexibility Foundation

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

5 min 30 sec Beginner
90/90 Leaning Figure Four 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 Happy Baby 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 Reclined Butterfly Frog Pose

Hip Long Hold Series

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

10 min Intermediate
Leaning 90/90 Cross Leg Fold 90/90 Hip Switch

Hip Opening 90-90 Flow

Master the 90-90 position and its variations. The best hip opener you are not doing enough of, with transitions and progressive depth.

5 min 15 sec Beginner
Kneeling Hip Circles Standing Hip Openers Side Lunge

Hip Opening Active Flow

Dynamic hip movements that build mobility through motion. Standing openers, gate poses, and lateral lunges that make your hips work.

4 min 45 sec Beginner
Lizard Pose Double Pigeon Pigeon

Hip Opening Deep Stretch

Advanced hip stretches that go deeper than foundation work. Frog, double pigeon, and cow face that challenge your end range.

6 min 45 sec Intermediate
Double Pigeon Pigeon 90/90

Hip Opening Final Flow

The grand finale of your hip opening journey. Every key position from the past 30 days combined into one complete flow.

9 min 15 sec Intermediate
Lunge Kneeling Psoas Downward Dog

Hip Opening Flexor Release

Unlock tight hip flexors from sitting all day. Lunges, psoas stretches, and lizard pose that open the front of your hips.

4 min 45 sec Beginner
Hip Circles Single Knee-to-Chest Standing Hip Openers

Hip Opening Foundation

Your starting point for hip flexibility. Standing openers, butterflies, and floor work that introduce your hips to their full range of motion.

4 min 15 sec Beginner
Seated Straddle Frog Pose Folded Butterfly

Hip Opening Inner Thighs

Target the adductors that limit hip opening. Butterfly variations, frog pose, and straddle work that lengthen the inner thighs.

4 min 45 sec Beginner
Frog Pose Pigeon Butterfly

Hip Opening Long Holds

Extended holds that create lasting change in your hip tissue. Sink into each position and let time do what force cannot.

6 min 45 sec Beginner
Seated Straddle Hip Circles Lizard Pose

Hip Opening Power Session

A challenging hip session that combines deep stretches with active work. Lunges, lizard pose, and frog that push your limits.

7 min 15 sec Intermediate
Knees-to-Chest Reclined Butterfly Cat Cow

Hip Opening Recovery

A gentle rest day session that maintains hip mobility without intensity. Passive floor positions that let gravity do the work.

4 min 45 sec Beginner
Hip Circles Happy Baby Seated Figure Four

Hip Opening Rotators

External rotation work that opens your hips from the outside. 90-90, pigeon, and figure-four stretches that target the deep rotators.

5 min Beginner
Frog Pose Gate Opener Standing Frog

Hip Opening Straddle Focus

Wide-leg stretches that open your hips laterally. Straddle, wide-leg bends, and frog variations that build side-split flexibility.

5 min 45 sec Beginner
Lunge Deep Split Squat Bridge

Hip Opening Strength

Stability work that locks in your hip gains. Bridges, lunges, and active holds that build the strength to support new range of motion.

4 min 30 sec Beginner
90/90 Butterfly Seated Straddle

Hip Opening Total Release

A comprehensive session that hits every angle of hip flexibility. Butterfly to frog to pigeon, covering internal and external rotation, flexion and extension.

8 min 30 sec Beginner
Lizard Pose Bicycle Crunch Hold Seated Straddle

Hip Stability Builder

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

5 min 30 sec Intermediate
Dead Bug Reverse Butterfly Standing Frog

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
Quad Stretch Lunge Reverse Lunge

Hip Stability Starter

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

6 min Beginner
Sumo Squat Hold Airplane Elbow 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
Leaning Calf Bent Over Calf Heel-to-Toe Rocks

Knee Relief: Calf & Ankle

Lower leg work that supports healthy knees. Calf stretches, ankle mobility, and wall drills that improve the foundation below your knee.

4 min 30 sec Beginner
Standing Quad Leaning Calf Knee-to-Wall

Knee Relief: Complete Session

The most thorough knee session in the challenge. Mobility, stretching, and strengthening combined for complete knee care.

7 min 15 sec Beginner
Soleus Stretch Seated Hamstring Lying Hamstring

Knee Relief: Deep Stretch

Extended holds for all the muscles around your knee. Quads, hamstrings, and calves get longer, deeper attention.

6 min 15 sec Beginner
Seated Hamstring Hurdler Forward Fold

Knee Relief: Hamstring Balance

Balance the muscles around your knee by lengthening tight hamstrings. Lying, seated, and standing stretches for the back of your legs.

4 min 30 sec Beginner
Hip Circles Butterfly Single Leg Stand

Knee Relief: Hip Support

Healthy hips mean healthy knees. This routine targets the hip muscles that control knee alignment and reduce joint stress.

4 min 15 sec Beginner
Ankle Circles Dynamic Quad Stretch Knee Circles

Knee Relief: Mobility Flow

Dynamic movements that restore knee range of motion. Circles, rocks, and standing stretches that keep your knees moving freely.

4 min 45 sec Beginner
Dynamic Quad Stretch Knees-to-Chest Kneeling Quad

Knee Relief: Quad Focus

Release tight quads that pull on your kneecap. Standing, lying, and kneeling quad stretches that take pressure off the joint.

4 min 45 sec Beginner
Lying Hamstring Cat Cow Knees-to-Chest

Knee Relief: Recovery

A gentle session for rest days. Light knee circles, passive stretches, and floor positions that promote recovery without loading the joint.

4 min Beginner
Calf Raises Wall Sit Bridge

Knee Relief: Stability

Build the strength that keeps your knees stable. Wall sits, bridges, and single-leg work that protect the joint through better muscle control.

3 min 45 sec Beginner
Hip Circles Ankle Circles Cat Cow

Knee Relief: Warm-Up

A gentle warm-up that prepares your knees for deeper work. Circles, ankle mobility, and light quad stretches to get blood flowing.

4 min Beginner
Lunge Spinal Twist Seated Twist

Lower Back Builder Flow

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

10 min 30 sec Beginner
Pelvic Tilt Press Upward Dog Single Knee-to-Chest

Lower Back Core Support

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

5 min 30 sec Beginner
Hurdler Quad Stretch Leaning Figure Four

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
Bird Dog Bridge Toe Touch

Lower Back Hybrid Builder

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

10 min 30 sec Beginner
Pelvic Tilt Press Hand Plank Lunge

Lower Back Hybrid Primer

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

5 min 30 sec Beginner
Folded Butterfly Child's Pose Downward Dog

Lower Back Immersion

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

15 min 30 sec Advanced
Seated Straddle Lunge Seated Fold

Lower Back Relief Flow

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

13 min Beginner
Reverse Lunge Cat Cow Lunge

Lower Back Starter Stretches

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

5 min Beginner
Reverse Lunge Lunge Knees-to-Chest

Lower Back Support Circuit

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

5 min 30 sec Beginner
Pigeon Lunge Side Lunge

Lower Body Flexibility Builder

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

10 min Beginner
Reverse Lunge Wide Leg Bend Lying Figure Four

Lower Body Flexibility Foundation

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

5 min Beginner
Plow Lunge Modified Seated Twist

Lower Body Flexibility Immersion

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

15 min Advanced
Upward Salute Downward Dog Toe Touch

Morning Energy 1

A flowing wake-up sequence that opens your spine, hips, and hamstrings to get the day moving.

5 min Beginner
Knee Circles Good Mornings Gate Opener

Morning Shake Builder

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

6 min 30 sec Beginner
Arm Circles Dynamic Side Bends Dynamic Wide Leg Forward Fold

Morning Shake Immersion

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

10 min Beginner
Good Mornings Arm Circles Trunk Twist

Morning Shake Primer

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

4 min Beginner
Neck Extension Chin Retractions Neck Rotation

Neck Desk Refresh

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

5 min 30 sec Beginner
Scalene Stretch Neck Extension Diver

Neck Release Builder

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

7 min 30 sec Beginner
Doorway Pecs Chin Retractions Seated Chest

Neck Relief Chest Opener

Open the front of your body to take pressure off the back of your neck. Doorway stretches, wall work, and chest expansions.

5 min 15 sec Beginner
Doorway Pecs Neck Roll Ear-to-Shoulder

Neck Relief Deep Release

The most thorough neck session in the challenge. Extended holds, chest openers, and deep scalene work that leaves your neck feeling completely free.

7 min 45 sec Beginner
Shoulder Rolls Ear-to-Shoulder Overhead Reach

Neck Relief Desk Rescue

Office-friendly stretches that undo screen posture damage. Chin tucks, shoulder crosses, and eagle arms you can do at your desk.

4 min 15 sec Beginner
Neck Laterals Cat Cow Neck Roll

Neck Relief Gentle Start

A soft introduction to neck relief with basic rolls, lateral tilts, and shoulder looseners that ease tension without intensity.

4 min 30 sec Beginner
Upward Salute Scapula Stretch Ear-to-Shoulder

Neck Relief Immersion

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

11 min 30 sec Beginner
Arm Circles Neck Extension Neck Flexion

Neck Relief Mobility Flow

Dynamic neck and shoulder movements that restore range of motion. Rolls, rotations, and circles that keep your neck mobile.

5 min Beginner
Thread the Needle Ear-to-Shoulder Child's Pose

Neck Relief Recovery

A gentle session for rest days. Slow cat-cow, child's pose, and light neck work that keeps you mobile without adding strain.

4 min 15 sec Beginner
Scapula Stretch Shoulder Cross One Arm Hug

Neck Relief Shoulder Melt

Shoulder-focused stretches that release the tension pulling on your neck. Cross-body holds, eagle arms, and scapula work.

5 min 15 sec Beginner
Neck Flexion Ear-to-Shoulder Neck Roll

Neck Relief Tension Release

Targeted holds for the muscles that hold the most tension. Scalene stretches and lateral work that reach the deep layers of neck tightness.

5 min 30 sec Beginner
Neck Extension Shoulder Rolls Cactus Arms

Neck Reset Starter

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

4 min 15 sec Beginner
Neck Rotation Neck Roll Scapula Stretch

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

5 min 30 sec Beginner
Wall Arms Reverse Shoulder Overhead Tricep

Open Chest Refresh

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

5 min Beginner
Seated Twist Pigeon Squat Stretch

Pelvic Floor Complete Immersion

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

25 min 15 sec Beginner
Toe Touch Reverse Shoulder Cat Cow

Pelvic Floor Dynamic Flow

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

15 min Beginner
Wide Leg Bend Child's Pose Happy Baby

Pelvic Floor Mobility Builder

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

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

Pelvic Floor Soft Start

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

5 min Beginner
Hip Circles Toe Touch Pigeon

Pelvic Floor Strength Sequence

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

20 min Beginner
Pelvic Tilt Press Cat Cow Bridge

Pelvic Tilt Reset

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

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

Plank Basics Blast

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

1 min 30 sec Beginner
Elbow Plank Leg Lift Elbow Side Plank Leg Lift Bird Dog Plank

Plank Challenge Gauntlet

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

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

Plank Power Lab

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

4 min Beginner
Hand Side Plank Elbow Side Plank Elbow Plank

Plank Strength Builder

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

3 min Beginner
Standing Quad Leaning Calf Lunge

Post-Run Builder

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

6 min 30 sec Beginner
Hurdler Standing Quad Lunge

Post-Run Immersion

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

10 min Beginner
Standing Quad Cross Leg Fold Lying Figure Four

Post-Run Reset

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

5 min Beginner
Squat Hold Wall Sit Split Lunge Hold

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 Plow

Posture Lengthening Flow

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

6 min Advanced
Bird Dog Bridge Aquaman

Posture Reset Back Strength

Strengthen the muscles that hold you upright. Bird-dog, superman, and bridge work that builds the endurance your posture needs.

4 min 30 sec Beginner
Wall Pecs Chest Opener Cactus Arms

Posture Reset Chest Unlock

Open a tight chest that pulls your shoulders forward. Doorway stretches, wall work, and seated openers that let your shoulders sit where they should.

5 min Beginner
Cat Cow Dead Bug Bridge

Posture Reset Core Support

Core stability that directly supports better posture. Dead bugs, planks, and bridges that train your trunk to hold alignment.

4 min Beginner
Ear-to-Shoulder Doorway Pecs Child's Pose

Posture Reset Deep Stretch

Extended holds that reach the deepest layers of posture-related tightness. Scalene stretches, doorway openers, and thoracic twists.

6 min 30 sec Beginner
Doorway Pecs Cat Cow Downward Dog

Posture Reset Full Body

A complete alignment session that hits every link in the posture chain. Spine mobility, chest opening, and back strengthening in one flow.

6 min Beginner
Neck Laterals Chin Retractions Eagle Arm

Posture Reset Neck & Shoulders

Focused work on the neck and shoulders that carry the most posture-related tension. Chin tucks, lateral stretches, and cross-body holds.

4 min 30 sec Beginner
Bird Dog Thread the Needle Doorway Pecs

Posture Reset Power Session

The most comprehensive session in the challenge. Combines every posture element — mobility, stretching, and strengthening — in one final flow.

8 min 15 sec Beginner
Cat Cow Happy Baby Spinal Twist

Posture Reset Recovery

A gentle session for rest days that maintains mobility without strain. Floor-based stretches that let your spine decompress.

4 min 45 sec Beginner
Cactus Arms Side Bend Neck Roll

Posture Reset Stretches

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

4 min Beginner
Thread the Needle Puppy Pose Scapula Stretch

Posture Reset Upper Back

Thoracic spine mobility that counteracts hunching. Thread-the-needle, twists, and scapula work to restore upper back movement.

4 min 45 sec Beginner
Upward Salute Diver Chest Opener

Posture Reset Wake Up

A morning activation sequence that fires up the muscles responsible for good posture. Arm circles, chest openers, and gentle back work.

4 min 45 sec Beginner
Airplane Elbow Side Plank Bridge Leg Lift

Posture Stability Lab

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

4 min Beginner
Runner's Lunge Twist 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
Toe Touch Twist Knee Circles Gate Opener

Pre-Run Quick Spark

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

4 min Beginner
Hurdler Lizard Pose Pigeon

Quad Deep Dive Immersion

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

14 min 30 sec Advanced
Lying Quad Stretch Thunderbolt Lunge

Quad Flexibility Builder

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

10 min Beginner
Standing Quad Lunge Quad Stretch

Quad Relief Basics

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

5 min Beginner
Chest Opener Toe Touch Lunge

Quick Reset Stretch

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

5 min Beginner
Supine Strap Hamstring Stretch Supine Strap Adductor Stretch Strap Quad Stretch

Resistance Band Lower Body

Wake up your glutes with a band, then stretch your quads, hamstrings and inner thighs with a strap.

6 min Beginner
Sleeper Stretch Band Shoulder Pass-Through Seated Cross-Body Shoulder Stretch

Resistance Band Shoulders

Warm up, strengthen and stretch your shoulders with a light resistance band, from rotator cuff work to a deep finishing stretch.

7 min 30 sec Beginner
Band Pull-Apart Band Overhead Side Bend Wall Angels

Resistance Band Upper Body

Open your chest and strengthen your upper back and shoulders with six moves using a light resistance band.

6 min Beginner
Child's Pose Overhead Tricep Shoulder Cross

Shoulder Deep Release

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

11 min Beginner
Forward Fold Doorway Pecs Cow Face

Shoulder Mobility Builder

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

9 min 30 sec Beginner
Wall Pecs Wall Arms Upward Dog

Shoulder Mobility Immersion

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

14 min 30 sec Beginner
Chest Opener Doorway Pecs Forward Fold

Shoulder Mobility Starter

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

5 min Beginner
Sumo Squat Hold Split Lunge Hold Curtsy Lunge Hold

Squat Hold Strength

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

5 min 30 sec Beginner
Standing Quad Upward Salute Rag Doll

Standing Desk Refresh

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

5 min 30 sec Beginner
Upward Salute Toe Touch Downward Dog

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
Chin Retractions Neck Laterals Wall Dog

Tech Neck Reset

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

4 min 45 sec Beginner
Upward Dog Seated Fold Butterfly

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
Cat Cow Upward Dog Spinal Twist

Twist & Revitalize Flow

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

8 min Advanced
Twisted Sphinx Seated Twist Upward Dog

Twist & Wrist Lab

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

11 min Advanced
Forward Fold Overhead Tricep Side Bend

Upper Body Flexibility Builder

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

10 min 30 sec Beginner
Side Bend Diver Overhead Tricep

Upper Body Flexibility Immersion

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

14 min 30 sec Beginner
Scalene Stretch Chest Opener Neck Roll

Upper Body Flexibility Starter

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

5 min 30 sec Beginner
Single Arm Plank Hand Plank Reverse Plank

Upper Body Hold Gauntlet

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

4 min Intermediate
Upward Salute Tree Downward Dog

Wake Up Yoga

A short morning yoga flow that loosens your spine, stretches your legs and gets you standing strong for the day.

5 min 30 sec Beginner
Savasana Child's Pose Cat Cow

Wind Down Yoga

Slow, floor-based yoga poses that release your back and hips and help you settle before bed.

7 min Beginner
Cobra Warrior I Reverse Warrior

Yoga 1

Level 1: learn the foundational standing poses, from tree and the warriors to triangle, then wind down on the mat.

9 min Beginner
Cat Cow Downward Dog Cobra

Yoga 2

Level 2: link the standing poses into a longer flow with lunges, a half split and more time in each shape.

10 min 30 sec Beginner
Child's Pose Savasana Downward Dog

Yoga 3

Level 3: deeper hip openers, balance and backbends, from low dragon and pigeon to camel and fish.

10 min 30 sec Beginner
Fish Triangle Plow

Yoga 4

Level 4: an advanced practice with deep folds, strong backbends and inversions, from frog pose to shoulder stand.

11 min 30 sec Advanced

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

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