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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Superman Aquaman Airplane

Backline Mobility Reset

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

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

Bedtime Release Flow

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

10 min Beginner
Trunk Rotation Seated Arm Circles Seated Cat-Cow

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 Goddess Twist Seated Gate Pose Chair Eagle

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
Arm Circles Cat Cow Forward Fold

Chest Expansion Builder

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

9 min 30 sec Beginner
Forward Fold Doorway Pecs Cactus 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
Toe Touch Knees-to-Chest Child's Pose

Cooldown Reset Flow

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

7 min 30 sec Advanced
Bicycle Crunch Hold Reverse Plank Leg Lift Superman

Core Endurance Stack

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

6 min Beginner
Lying Side Leg Raise Bicycle Crunch Hold Leg Lift

Core Lock-In Circuit

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

4 min Intermediate
Butterfly Knees-to-Chest Toe Touch

Core Mobility Builder

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

10 min Beginner
Kneeling Psoas Twisted Sphinx Happy Baby

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 Spinal Twist

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
Lying Figure Four Frog Pose Happy Baby

Deep Hip Release Session

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

13 min Beginner
Seated Fold Reclined Butterfly Happy Baby

Deep Relaxation Retreat

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

20 min Advanced
Forearm Stretch 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
Leg Swings Knee Hugs Toe Touch Twist

Dynamic Warm-Up Ignite

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

5 min Beginner
Downward Dog Shoulder Stand Folded Butterfly

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-to-Wall Single Leg Calf Stretch Heel-to-Toe Rocks

Foot & Ankle Builder

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

10 min 30 sec Beginner
Squat Stretch Heel-to-Toe Rocks Knee-to-Wall

Foot & Ankle Mastery

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

14 min 30 sec Beginner
Lateral Foot Rocks Knee Circles 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
Single Leg Deadlift Bridge Leg Lift Curtsy 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
Kneeling Quad Lizard Pose Front Split

Front Split Daily Deepen

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

14 min Advanced
Pigeon Double Pigeon Leaning 90/90

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
Quad Stretch Reverse Lunge Lizard Pose

Front Split Essentials

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

5 min 30 sec Beginner
Forward Fold Lying Hamstring Good Mornings

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 Hip Circles 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
Gate Opener 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
Lying Figure Four Lizard Pose Side Lunge

Front Split Intensive Lab

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

15 min Advanced
Gate Opener Zombie Walks Leg Swings

Front Split Mobility Flow

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

6 min Beginner
Kneeling Quad 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
Half Bow 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
Reclined Butterfly Child's Pose Knees-to-Chest

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 Runner's Lunge Twist Split Squats

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 Downward Dog Seated Straddle

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
Sumo Squat Hold Bent Arm Pike Airplane

Full Body Hold Forge

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

12 min Beginner
Seated Heel-Toe Taps Seated Gate Pose 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
Lizard Pose Wide Leg Bend Squat Stretch

Hamstring Deep Dive Lab

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

15 min 30 sec Advanced
Side Lunge Wide Leg Bend Cross Leg Fold

Hamstring Foundation Stretches

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

5 min 30 sec Beginner
Wide Leg Bend Lying Figure Four Plow

Hamstring Progression Series

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

10 min Advanced
Wide Leg Bend Hamstring Pulls Seated Fold

Hamstring Recovery Flow

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

12 min Beginner
Lunge Upward Dog Thread the Needle

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
Dead Bug Pelvic Tilt Press Elbow Plank

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
Pigeon 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
Lying Figure Four Thread the Needle 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
Pigeon Thread the Needle Cat Cow

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
Single Knee-to-Chest Spinal Twist 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
Lying Figure Four Pigeon Happy Baby

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
Hip Circles Spinal Twist 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
Superman Locust Pose Downward Dog

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
Reclined Butterfly Legs-up-Wall Child's Pose

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
Child's Pose Dead Bug Superman

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
Spinal Twist Cat Cow Thread the Needle

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
Lizard Pose Lying Figure Four Quad Stretch

Hip Flexibility Builder

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

10 min Beginner
Wide Leg Bend Spinal Twist Lying Figure Four

Hip Flexibility Expansion

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

15 min Beginner
Lunge Butterfly Quad Stretch

Hip Flexibility Foundation

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

5 min 30 sec Beginner
Folded Butterfly Reverse Butterfly Lizard Pose

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 Lunge

Hip Long Hold Builder

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

11 min Beginner
Pigeon Kneeling Quad Double Pigeon

Hip Long Hold Immersion

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

12 min Beginner
Frog Pose Lizard Pose Seated Straddle

Hip Long Hold Series

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

10 min Intermediate
Pigeon Seated Figure Four 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
Side Lunge Gate Opener Kneeling Hip Circles

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 Frog Pose Double 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
Pigeon Butterfly Cow Face

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
Kneeling Psoas Child's Pose Lunge

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
Knees-to-Chest Butterfly Happy Baby

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 Squat Stretch

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
Seated Straddle Frog Pose Pigeon

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
Child's Pose Lunge 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
Cat Cow Reclined Butterfly Knees-to-Chest

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
Lying Figure Four Seated Figure Four 90/90

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
Gate Opener Standing Frog Seated Straddle

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
Single Leg Glute Bridges Lunge Deep Split Squat

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
Seated Straddle Child's Pose Pigeon

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
Frog Pose Knees-to-Chest Bicycle Crunch Hold

Hip Stability Builder

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

5 min 30 sec Intermediate
Side Lunge Single Knee-to-Chest Reclined Butterfly

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
Bird Dog Butterfly Quad Stretch

Hip Stability Starter

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

6 min Beginner
Bent Arm Pike Split Lunge Hold Curtsy Lunge Hold

Isometric Power Lab

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

24 min Advanced
Ankle Circles Soleus Stretch Leaning Calf

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
Knees-to-Chest Knee Circles Bridge

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
Knees-to-Chest Kneeling Quad Seated 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
Hurdler Seated Hamstring 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
Bridge Butterfly Happy Baby

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 Knee-to-Wall Hip 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
Kneeling Quad Standing Quad Lying Quad Stretch

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 Quad Stretch Happy Baby 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
Squat Hold Single Leg Glute Bridges Wall Sit

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
Ankle Circles Hip Circles Knee Circles

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
Upward Dog Spinal Twist Child's Pose

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 Downward Dog Bird Dog

Lower Back Core Support

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

5 min 30 sec Beginner
Quad Stretch Hurdler 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
Pelvic Tilt Press Upward Dog Elbow Plank

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 Bridge Cat Cow

Lower Back Hybrid Primer

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

5 min 30 sec Beginner
Lying Figure Four Spinal Twist Kneeling Quad

Lower Back Immersion

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

15 min 30 sec Advanced
Cat Cow Child's Pose Lunge

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 Lying Figure Four Spinal Twist

Lower Back Starter Stretches

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

5 min Beginner
Pigeon Elbow Plank Lunge

Lower Back Support Circuit

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

5 min 30 sec Beginner
Thunderbolt Reverse Lunge Lying Figure Four

Lower Body Flexibility Builder

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

10 min Beginner
Wide Leg Bend Lying Figure Four Lunge

Lower Body Flexibility Foundation

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

5 min Beginner
Hurdler Modified Seated Twist Plow

Lower Body Flexibility Immersion

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

15 min Advanced
Toe Touch Trunk Twist Upward Dog

Morning Energy 1

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

5 min Beginner
Arm Circles Dynamic Side Bends Knee Circles

Morning Shake Builder

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

6 min 30 sec Beginner
Dynamic Side Bends Hip Circles Gate Opener

Morning Shake Immersion

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

10 min Beginner
Arm Swings 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
Shoulder Rolls Diver Scalene Stretch

Neck Desk Refresh

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

5 min 30 sec Beginner
Bear Hug Reverse Shoulder Neck Flexion

Neck Release Builder

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

7 min 30 sec Beginner
Chin Retractions Doorway Pecs Cactus Arms

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
Child's Pose Doorway Pecs Reverse Prayer Pose

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
Ear-to-Shoulder Shoulder Cross 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
Shoulder Rolls Ear-to-Shoulder Cat Cow

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
Ear-to-Shoulder Overhead Tricep Diver

Neck Relief Immersion

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

11 min 30 sec Beginner
Ear-to-Shoulder Neck Roll Overhead Reach

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
Cat Cow Thread the Needle Shoulder Rolls

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
Shoulder Cross Reverse Prayer Pose Scapula Stretch

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
Thread the Needle Neck Laterals Scalene Stretch

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
Shoulder Rolls Neck Rotation Neck Flexion

Neck Reset Starter

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

4 min 15 sec Beginner
Scalene Stretch One Arm Hug Neck Laterals

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

5 min 30 sec Beginner
Chest Opener Doorway Pecs 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
Seated Twist Upward Dog Quad Stretch

Pelvic Floor Complete Immersion

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

25 min 15 sec Beginner
Bird Dog Toe Touch Spinal Twist

Pelvic Floor Dynamic Flow

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

15 min Beginner
Lunge Reclined Butterfly Frog Pose

Pelvic Floor Mobility Builder

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

9 min 30 sec Beginner
Lying Figure Four Upward Dog Butterfly

Pelvic Floor Soft Start

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

5 min Beginner
Upward Dog Knees-to-Chest Wide Leg Bend

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 Pelvic Tilt Press

Pelvic Tilt Reset

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

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

Plank Basics Blast

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

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

Plank Strength Builder

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

3 min Beginner
Lying Hamstring Lying Figure Four Standing Quad

Post-Run Builder

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

6 min 30 sec Beginner
Bent Over Calf Hurdler Leaning Calf

Post-Run Immersion

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

10 min Beginner
Hurdler Standing Quad Cross Leg Fold

Post-Run Reset

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

5 min Beginner
Split Lunge Hold Side Lunge Hold Squat Hold

Posture Hold Circuit

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

3 min Beginner
Chest Opener Plow Seated Fold

Posture Lengthening Flow

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

6 min Advanced
Superman Aquaman Dead Bug

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
Seated Chest Doorway Pecs Reverse Prayer Pose

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
Elbow Plank Dead Bug Bird Dog

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
Wall Arms Scalene Stretch Spinal Twist

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
Child's Pose Bird Dog Thread the Needle

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
Shoulder Cross Scalene Stretch 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
Shoulder Rolls Chest Opener Bird Dog

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
Knees-to-Chest Child's Pose Reclined Butterfly

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
Side Bend Neck Flex Shoulder Rolls

Posture Reset Stretches

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

4 min Beginner
Spinal Twist Thread the Needle Eagle Arm

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
Chin Retractions Chest Opener Arm Circles

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 Lying Side Leg Raise Bridge

Posture Stability Lab

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

4 min Beginner
Toe Touch Twist Hamstring Scoops Butt Kicks

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 Leg Swings Gate Opener

Pre-Run Quick Spark

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

4 min Beginner
Quad Stretch Knees-to-Chest Upward Salute

Quad Deep Dive Immersion

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

14 min 30 sec Advanced
Downward Dog Kneeling Quad Lying Quad Stretch

Quad Flexibility Builder

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

10 min Beginner
Lunge Quad Stretch Lizard Pose

Quad Relief Basics

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

5 min Beginner
Upward Dog 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
Banded Glute Bridge Banded Clamshell Supine Strap Hamstring 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
Seated Cross-Body Shoulder Stretch Band External Rotation Seated Band Row

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 External Rotation Band Shoulder Pass-Through Band Pull-Apart

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
Upward Salute Shoulder Opener Forward Fold

Shoulder Deep Release

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

11 min Beginner
Diver Reverse Shoulder Eagle Arm

Shoulder Mobility Builder

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

9 min 30 sec Beginner
Shoulder Opener Eagle Arm Upward Salute

Shoulder Mobility Immersion

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

14 min 30 sec Beginner
Chest Opener Wall Dog Reverse Shoulder

Shoulder Mobility Starter

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

5 min Beginner
Wall Sit Sumo Squat Hold Squat Hold

Squat Hold Strength

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

5 min 30 sec Beginner
Overhead Tricep One Arm Hug Wall Dog

Standing Desk Refresh

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

5 min 30 sec Beginner
Downward Dog Upward 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
Wall Pecs Neck Laterals Wall Dog

Tech Neck Reset

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

4 min 45 sec Beginner
Side Lunge Plow 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
Seated Twist Spinal Twist Locust Pose

Twist & Revitalize Flow

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

8 min Advanced
Wrist Extension Upward Dog Rag Doll

Twist & Wrist Lab

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

11 min Advanced
Wall Arms One Arm Hug Cactus Arms

Upper Body Flexibility Builder

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

10 min 30 sec Beginner
Cactus Arms Arm Swings Reverse Shoulder

Upper Body Flexibility Immersion

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

14 min 30 sec Beginner
Diver Reverse Shoulder One Arm Hug

Upper Body Flexibility Starter

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

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

Upper Body Hold Gauntlet

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

4 min Intermediate
Forward Fold Warrior II Cat Cow

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 Half Split

Wind Down Yoga

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

7 min Beginner
Extended Side Angle Warrior II Tree

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
Savasana Warrior I Extended Side Angle

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
Lizard Pose Tree 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
Downward Dog Fish 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