Simple daily stretch routines.

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

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Woman stretching
Airplane Bird Dog Aquaman

Backline Mobility Reset

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

3 min Beginner
Upward Dog Quad Stretch Knees-to-Chest

Bedtime Release Flow

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

10 min Beginner
Wall Dog Arm Swings Reverse Shoulder

Chest Expansion Builder

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

9 min 30 sec Beginner
Arm Circles One Arm Hug Child's Pose

Complete Chest Opener Lab

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

14 min 30 sec Beginner
Seated Fold Butterfly Upward Salute

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 Reverse Plank Elbow Side Plank

Core Endurance Stack

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

6 min Beginner
Dead Bug V-Sit Lying Side Leg Raise

Core Lock-In Circuit

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

4 min Intermediate
Upward Dog Upward Salute Pelvic Tilt Press

Core Mobility Builder

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

10 min Beginner
Lying Figure Four Upward Dog Child's Pose

Core Mobility Immersion

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

14 min 30 sec Advanced
Lying Figure Four Single Knee-to-Chest Upward Dog

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
Squat Stretch Frog Pose Folded Butterfly

Deep Hip Release Session

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

13 min Beginner
Child's Pose Spinal Twist Seated Fold

Deep Relaxation Retreat

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

20 min Advanced
Chest Opener Seated Figure Four One Arm Hug

Desk Break Refresh

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

5 min 30 sec Beginner
Arm Swings Air Squats Arm Circles

Dynamic Warm-Up Ignite

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

5 min Beginner
Plow Quad Stretch Twisted Sphinx

Elite Mobility Master Session

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

29 min 30 sec Advanced
Lateral Foot Rocks Soleus Stretch Single Leg Shin Stretch

Foot & Ankle Builder

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

10 min 30 sec Beginner
Single Leg Shin Stretch Bent Over Calf Leaning Calf

Foot & Ankle Mastery

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

14 min 30 sec Beginner
Ankle Circles Soleus Stretch Heel-to-Toe Rocks

Foot & Ankle Wake-Up

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

4 min 30 sec Beginner
Split Lunge Hold Standing Lunge Twist 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 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
Seated Straddle 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
Lizard Pose Quad Stretch Lunge

Front Split Essentials

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

5 min 30 sec Beginner
Good Mornings Lying Hamstring Seated 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
Happy Baby Butterfly Reclined Butterfly

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
Leg Swings Hamstring Scoops Gate Opener

Front Split Ignition

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

2 min Beginner
Lunge Lizard Pose Standing Quad

Front Split Intensive Lab

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

15 min Advanced
Leg Swings Gate Opener Wide Leg Toe Touches

Front Split Mobility Flow

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

6 min Beginner
Seated Fold Hurdler Toe Touch

Front Split Progressive Flow

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

10 min 30 sec Advanced
Kneeling Quad Kneeling Psoas Camel Pose

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
Figure Four Twist Knees-to-Chest Cat Cow

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
Split Lunge Hold Split Squats Side Lunge Hold

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
Lizard Pose Lunge Front Split

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
Hollow Body Superman Airplane

Full Body Hold Forge

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

12 min Beginner
Downward Dog Kneeling Quad Hurdler

Hamstring Deep Dive Lab

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

15 min 30 sec Advanced
Side Lunge Toe Touch Seated Fold

Hamstring Foundation Stretches

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

5 min 30 sec Beginner
Lying Hamstring Seated Straddle Toe Touch

Hamstring Progression Series

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

10 min Advanced
Hamstring Pulls Seated Straddle Side Lunge

Hamstring Recovery Flow

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

12 min Beginner
Lizard Pose Pigeon Reverse Lunge

Hip Flexibility Builder

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

10 min Beginner
Reclined Butterfly 90/90 Wide Leg Bend

Hip Flexibility Expansion

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

15 min Beginner
Lying Figure Four Spinal Twist Quad Stretch

Hip Flexibility Foundation

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

5 min 30 sec Beginner
Happy Baby Folded Butterfly Knees-to-Chest

Hip Immersion Lab

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

19 min 30 sec Beginner
Happy Baby Lying Figure Four Squat Stretch

Hip Long Hold Builder

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

11 min Beginner
Double Pigeon Folded Butterfly 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 Reclined Butterfly

Hip Long Hold Series

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

10 min Intermediate
Bicycle Crunch Hold Seated Straddle Frog Pose

Hip Stability Builder

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

5 min 30 sec Intermediate
Reclined Butterfly Standing Frog Bridge

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
Lying Figure Four Quad Stretch Spinal Twist

Hip Stability Starter

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

6 min Beginner
Spiderman Push Up Hold V-Sit Reverse Plank

Isometric Power Lab

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

24 min Advanced
Quad Stretch Child's Pose 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
Upward Dog Downward Dog Lying Figure Four

Lower Back Core Support

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

5 min 30 sec Beginner
Wide Leg Bend Figure Four Twist 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
Child's Pose Bridge Spinal Twist

Lower Back Hybrid Builder

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

10 min 30 sec Beginner
Hand Plank Lying Figure Four Bird Dog

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 Seated Fold Lunge

Lower Back Immersion

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

15 min 30 sec Advanced
Lying Figure Four Seated Straddle 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
Reverse Lunge Knees-to-Chest Lying Figure Four

Lower Back Starter Stretches

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

5 min Beginner
Knees-to-Chest 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
Hurdler Pigeon Downward Dog

Lower Body Flexibility Builder

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

10 min Beginner
Lying Figure Four Butterfly Quad Stretch

Lower Body Flexibility Foundation

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

5 min Beginner
Double Pigeon Lying Figure Four Toe Squat

Lower Body Flexibility Immersion

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

15 min Advanced
Trunk Twist Good Mornings Neck Roll

Morning Shake Builder

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

6 min 30 sec Beginner
Dynamic Wide Leg Forward Fold Good Mornings Lateral Leg Swing

Morning Shake Immersion

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

10 min Beginner
Neck Roll Dynamic Side Bends Hip Circles

Morning Shake Primer

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

4 min Beginner
Neck Rotation Chin Retractions Neck Flexion

Neck Desk Refresh

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

5 min 30 sec Beginner
Chin Retractions Wall Arms Bear Hug

Neck Release Builder

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

7 min 30 sec Beginner
Scapula Stretch Scalene Stretch Doorway Pecs

Neck Relief Immersion

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

11 min 30 sec Beginner
Diver Scapula Stretch Neck Extension

Neck Reset Starter

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

4 min 15 sec Beginner
One Arm Hug Scalene Stretch Reverse Shoulder

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

5 min 30 sec Beginner
Arm Swings One Arm Hug Wall Arms

Open Chest Refresh

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

5 min Beginner
Knees Hugs Toe Touch Bird Dog

Pelvic Floor Complete Immersion

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

25 min 15 sec Beginner
Frog Pose Lying Figure Four Reverse Lunge

Pelvic Floor Dynamic Flow

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

15 min Beginner
Upward Salute Bridge Wide Leg Bend

Pelvic Floor Mobility Builder

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

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

Pelvic Floor Soft Start

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

5 min Beginner
Pigeon Frog Pose Happy Baby

Pelvic Floor Strength Sequence

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

20 min Beginner
Lying Quad Stretch Bridge Lunge

Pelvic Tilt Reset

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

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

Plank Basics Blast

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

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

Plank Strength Builder

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

3 min Beginner
Lunge Lying Figure Four Leaning Calf

Post-Run Builder

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

6 min 30 sec Beginner
Butterfly Bent Over Calf Hurdler

Post-Run Immersion

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

10 min Beginner
Standing Quad Hurdler Lunge

Post-Run Reset

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

5 min Beginner
Side Lunge 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
Upward Dog Upward Salute Toe Touch

Posture Lengthening Flow

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

6 min Advanced
Neck Laterals Neck Roll Shoulder Rolls

Posture Reset Stretches

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

4 min Beginner
Lying Side Leg Raise Crunch Hold Dead Bug

Posture Stability Lab

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

4 min Beginner
Gate Opener Lateral Lunge High Knee Twists

Pre-Run Endurance Primer

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

7 min 30 sec Beginner
Gate Opener Heel-to-Toe Rocks Knee Circles

Pre-Run Quick Spark

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

4 min Beginner
Upward Dog Downward Dog Single Knee-to-Chest

Quad Deep Dive Immersion

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

14 min 30 sec Advanced
Standing Quad Quad Stretch Downward Dog

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
Lunge Upward Dog Chest Opener

Quick Reset Stretch

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

5 min Beginner
Shoulder Opener Forward Fold Chest Opener

Shoulder Deep Release

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

11 min Beginner
Reverse Shoulder Diver Cactus Arms

Shoulder Mobility Builder

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

9 min 30 sec Beginner
Upward Salute Seated Chest Cow Face

Shoulder Mobility Immersion

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

14 min 30 sec Beginner
Wall Dog Reverse Shoulder Doorway Pecs

Shoulder Mobility Starter

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

5 min Beginner
Curtsy Lunge Hold Narrow Squat Hold Wall Sit

Squat Hold Strength

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

5 min 30 sec Beginner
One Arm Hug Overhead Tricep Rag Doll

Standing Desk Refresh

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

5 min 30 sec Beginner
Upward Salute Downward Dog 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 Chin Retractions Wall Pecs

Tech Neck Reset

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

4 min 45 sec Beginner
Spinal Twist Child's Pose Wide Leg Bend

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
Upward Dog Locust Pose Wide Leg Bend

Twist & Revitalize Flow

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

8 min Advanced
Spinal Twist Upward Dog Forward Fold

Twist & Wrist Lab

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

11 min Advanced
Neck Roll Scapula Stretch Scalene Stretch

Upper Body Flexibility Builder

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

10 min 30 sec Beginner
Arm Swings Wall Dog One Arm Hug

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 Neck Roll Chin Retractions

Upper Body Flexibility Starter

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

5 min 30 sec Beginner
Narrow Push Up Hold Bent Arm Pike Dip Hold

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

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