Simple daily stretch routines.

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

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Woman stretching
Aquaman Airplane Bird Dog

Backline Mobility Reset

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

3 min Beginner
Legs-up-Wall Knees-to-Chest Upward Dog

Bedtime Release Flow

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

10 min Beginner
Chest Opener Reverse Shoulder 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
Camel Pose Bow Pose Half Bow

Complete Chest Opener Lab

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

14 min 30 sec Beginner
Knees-to-Chest Lying Figure Four Plow

Cooldown Reset Flow

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

7 min 30 sec Advanced
Hand Plank Lying Side Leg Raise Elbow Pike

Core Endurance Stack

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

6 min Beginner
Leg Lift Lying Side Leg Raise Dead Bug

Core Lock-In Circuit

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

4 min Intermediate
Spinal Twist Lying Figure Four Kneeling Psoas

Core Mobility Builder

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

10 min Beginner
Side Bend Upward Salute 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
Child's Pose 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
Lizard Pose Pigeon Frog Pose

Deep Hip Release Session

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

13 min Beginner
Upward Salute Legs-up-Wall Rag Doll

Deep Relaxation Retreat

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

20 min Advanced
Seated Figure Four One Arm Hug 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
Knees Hugs 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
Reclined Butterfly Rag Doll One Arm Hug

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 Standing Quad Single Leg Stand

Foot & Ankle Builder

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

10 min 30 sec Beginner
Heel-to-Toe Rocks Thunderbolt Toe Squat

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 Ankle Circles Soleus Stretch

Foot & Ankle Wake-Up

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

4 min 30 sec Beginner
Lizard Pose Reverse Lunge 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
Reverse Lunge Quad Stretch Lizard Pose

Front Split Essentials

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

5 min 30 sec Beginner
Gate Opener Dynamic Wide Leg Forward Fold Hamstring Scoops

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 Wide Leg Bend Seated Fold

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 Knees Hugs Leg Swings

Front Split Mobility Flow

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

6 min Beginner
Seated Fold Reverse Lunge Lunge

Front Split Progressive Flow

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

10 min 30 sec Advanced
Single Leg Deadlift Squat Hold 90/90 Hip Switch Extension

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
Dip Hold Bridge Leg Lift Toe Touch Hold

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 Cross Leg Fold Side Lunge

Hamstring Deep Dive Lab

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

15 min 30 sec Advanced
Reverse Lunge Toe Touch Cross Leg Fold

Hamstring Foundation Stretches

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

5 min 30 sec Beginner
Reverse Lunge Lying Figure Four Seated Straddle

Hamstring Progression Series

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

10 min Advanced
Hurdler Seated Straddle Rag Doll

Hamstring Recovery Flow

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

12 min Beginner
Pigeon Spinal Twist Lunge

Hip Flexibility Builder

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

10 min Beginner
Knees-to-Chest Lunge Reclined Butterfly

Hip Flexibility Expansion

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

15 min Beginner
Spinal Twist Reverse Lunge Lying Figure Four

Hip Flexibility Foundation

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

5 min 30 sec Beginner
Lying Figure Four Reclined Butterfly Reverse Lunge

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
Folded Butterfly Pigeon Kneeling Quad

Hip Long Hold Immersion

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

12 min Beginner
Frog Pose Reclined Butterfly Lizard Pose

Hip Long Hold Series

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

10 min Intermediate
Bicycle Crunch Hold Leaning 90/90 Lizard Pose

Hip Stability Builder

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

5 min 30 sec Intermediate
Happy Baby Bridge Dead Bug

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 Lying Figure Four Lunge

Hip Stability Starter

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

6 min Beginner
Dead Bug Side Lunge Hold Sumo Squat Hold

Isometric Power Lab

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

24 min Advanced
Upward Dog Lunge Spinal Twist

Lower Back Builder Flow

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

10 min 30 sec Beginner
Single Knee-to-Chest Bird Dog Upward Dog

Lower Back Core Support

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

5 min 30 sec Beginner
Quad Stretch 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
Lying Figure Four Knees-to-Chest Cat Cow

Lower Back Hybrid Builder

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

10 min 30 sec Beginner
Lunge Spinal Twist Hand Plank

Lower Back Hybrid Primer

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

5 min 30 sec Beginner
Reverse Lunge Cat Cow Kneeling Psoas

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 Cat Cow Legs-up-Wall

Lower Back Relief Flow

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

13 min Beginner
Lying Figure Four Knees-to-Chest Reverse Lunge

Lower Back Starter Stretches

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

5 min Beginner
Pigeon Elbow Plank Reverse Lunge

Lower Back Support Circuit

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

5 min 30 sec Beginner
Lying Figure Four Reverse Lunge Thunderbolt

Lower Body Flexibility Builder

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

10 min Beginner
Lying Figure Four Quad Stretch Lunge

Lower Body Flexibility Foundation

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

5 min Beginner
Side Lunge Reverse 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
Hamstring Scoops Hip Circles Gate Opener

Morning Shake Builder

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

6 min 30 sec Beginner
Dynamic Side Bends Shoulder Rolls Gate Opener

Morning Shake Immersion

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

10 min Beginner
Hip Circles Arm Swings Trunk Twist

Morning Shake Primer

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

4 min Beginner
Cactus Arms Overhead Reach Diver

Neck Desk Refresh

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

5 min 30 sec Beginner
Diver Neck Extension Wall Arms

Neck Release Builder

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

7 min 30 sec Beginner
Chin Retractions Ear-to-Shoulder Scapula Stretch

Neck Relief Immersion

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

11 min 30 sec Beginner
Shoulder Rolls Neck Flexion Ear-to-Shoulder

Neck Reset Starter

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

4 min 15 sec Beginner
Overhead Tricep One Arm Hug Reverse Shoulder

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

5 min 30 sec Beginner
Wall Pecs Overhead Tricep Chest Opener

Open Chest Refresh

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

5 min Beginner
Frog Pose Upward Dog Hip Circles

Pelvic Floor Complete Immersion

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

25 min 15 sec Beginner
Child's Pose Pelvic Tilt Press Reverse Shoulder

Pelvic Floor Dynamic Flow

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

15 min Beginner
Spinal Twist Reverse Lunge Butterfly

Pelvic Floor Mobility Builder

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

9 min 30 sec Beginner
Child's Pose Cat Cow Knees-to-Chest

Pelvic Floor Soft Start

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

5 min Beginner
Frog Pose Lizard Pose Single Knee-to-Chest

Pelvic Floor Strength Sequence

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

20 min Beginner
Single Knee-to-Chest Bridge Lying Quad Stretch

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 Side Plank Leg Lift Elbow Side Plank Hand Side 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 Hand Side Plank Elbow Side Plank Leg Lift

Plank Power Lab

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

4 min Beginner
Elbow Side Plank Hand Side Plank Hand 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
Standing Quad Lunge 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 Leaning Calf Lunge

Post-Run Immersion

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

10 min Beginner
Hurdler Cross Leg Fold 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 Side Lunge Hold Wall Sit

Posture Hold Circuit

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

3 min Beginner
Wide Leg Bend Seated Fold Child's Pose

Posture Lengthening Flow

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

6 min Advanced
Cactus Arms Neck Flex Diver

Posture Reset Stretches

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

4 min Beginner
Bridge Leg Lift Bird Dog Dead Bug

Posture Stability Lab

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

4 min Beginner
Hamstring Scoops Toe Touch Twist 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
Heel-to-Toe Rocks High Knee Twists Knee Circles

Pre-Run Quick Spark

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

4 min Beginner
Reverse Lunge Quad Stretch Thunderbolt

Quad Deep Dive Immersion

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

14 min 30 sec Advanced
Lunge Downward Dog Hurdler

Quad Flexibility Builder

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

10 min Beginner
Kneeling Quad Lunge Lizard Pose

Quad Relief Basics

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

5 min Beginner
Wide Leg Bend Side Lunge Upward Dog

Quick Reset Stretch

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

5 min Beginner
Upward Salute Chest Opener Child's Pose

Shoulder Deep Release

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

11 min Beginner
Ear-to-Shoulder Bear Hug Shoulder Rolls

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 Dog

Shoulder Mobility Immersion

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

14 min 30 sec Beginner
Forward Fold Doorway Pecs Reverse Shoulder

Shoulder Mobility Starter

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

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

Squat Hold Strength

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

5 min 30 sec Beginner
Upward Salute Wall Dog Chest Opener

Standing Desk Refresh

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

5 min 30 sec Beginner
Downward Dog Upward Salute Child's Pose

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 Dog Upward Salute Neck Laterals

Tech Neck Reset

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

4 min 45 sec Beginner
Downward Dog Knees-to-Chest 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 Cat Cow 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 Spinal Twist Wrist Flexion

Twist & Wrist Lab

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

11 min Advanced
Scapula Stretch Side Bend Diver

Upper Body Flexibility Builder

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

10 min 30 sec Beginner
Diver Reverse Prayer Pose Side Bend

Upper Body Flexibility Immersion

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

14 min 30 sec Beginner
Overhead Tricep One Arm Hug Scalene Stretch

Upper Body Flexibility Starter

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

5 min 30 sec Beginner
Single Arm Plank Dip Hold Narrow Push Up 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.

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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