Simple daily stretch routines.

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

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Woman stretching
Bird Dog Aquaman Airplane

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 Reclined Butterfly

Bedtime Release Flow

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

10 min Beginner
Doorway Pecs Thread the Needle Wall Dog

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 Half Bow Seated Chest

Complete Chest Opener Lab

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

14 min 30 sec Beginner
Upward Salute Butterfly Seated Fold

Cooldown Reset Flow

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

7 min 30 sec Advanced
Lying Side Leg Raise Leg Lift Bridge

Core Endurance Stack

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

6 min Beginner
Dead Bug Lying Side Leg Raise Hollow Body

Core Lock-In Circuit

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

4 min Intermediate
Happy Baby Child's Pose Upward Salute

Core Mobility Builder

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

10 min Beginner
Toe Touch Spinal Twist 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
Lying Figure Four Upward Salute Child's Pose

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
Pigeon Lizard 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
Rag Doll Child's Pose Happy Baby

Deep Relaxation Retreat

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

20 min Advanced
Seated Hamstring Chest Opener Seated Figure Four

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 Circles Arm Swings

Dynamic Warm-Up Ignite

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

5 min Beginner
Forward Fold Upward Dog Upward Salute

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 Thunderbolt Knee Circles

Foot & Ankle Builder

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

10 min 30 sec Beginner
Leaning Calf Bent Over Calf Ankle Circles

Foot & Ankle Mastery

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

14 min 30 sec Beginner
Standing Quad Heel-to-Toe Rocks Lateral Foot Rocks

Foot & Ankle Wake-Up

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

4 min 30 sec Beginner
Sumo Squat Hold Lateral Lunge 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 Front Split 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 Seated Straddle

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 Lunge 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 Rag Doll 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
Hip Circles Single Knee-to-Chest Happy Baby

Front Split Hip Unlock

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

5 min 15 sec Beginner
Hamstring Scoops Dynamic Wide Leg Forward Fold Leg Swings

Front Split Ignition

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

2 min Beginner
Lunge Hurdler Pigeon

Front Split Intensive Lab

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

15 min Advanced
Dynamic Wide Leg Forward Fold Lateral Leg Swing Wide Leg Toe Touches

Front Split Mobility Flow

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

6 min Beginner
Lizard Pose Front Split Quad Stretch

Front Split Progressive Flow

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

10 min 30 sec Advanced
Lying Quad Stretch Camel Pose Kneeling Psoas

Front Split Quad Release

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

5 min 15 sec Beginner
Child's Pose Knees-to-Chest Happy Baby

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
Side Lunge Hold Bridge Air 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 Lying Hamstring 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
Split Lunge Hold Hand Side Plank 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
Downward Dog Hurdler Plow

Hamstring Deep Dive Lab

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

15 min 30 sec Advanced
Reverse 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
Plow Lying Hamstring Lying Figure Four

Hamstring Progression Series

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

10 min Advanced
Reverse Lunge Seated Fold Rag Doll

Hamstring Recovery Flow

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

12 min Beginner
Quad Stretch Spinal Twist Lunge

Hip Flexibility Builder

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

10 min Beginner
Knees-to-Chest Wide Leg Bend Pigeon

Hip Flexibility Expansion

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

15 min Beginner
Butterfly Quad Stretch Reverse Lunge

Hip Flexibility Foundation

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

5 min 30 sec Beginner
Quad Stretch Happy Baby Lying Figure Four

Hip Immersion Lab

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

19 min 30 sec Beginner
Happy Baby Lunge Lying Figure Four

Hip Long Hold Builder

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

11 min Beginner
Pigeon Double Pigeon Kneeling Quad

Hip Long Hold Immersion

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

12 min Beginner
Seated Straddle Lizard Pose Frog Pose

Hip Long Hold Series

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

10 min Intermediate
Knees-to-Chest Frog Pose Pigeon

Hip Stability Builder

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

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

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
Butterfly Reverse Lunge Quad Stretch

Hip Stability Starter

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

6 min Beginner
Single Arm Plank Wall Pike Bird Dog Plank

Isometric Power Lab

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

24 min Advanced
Seated Fold Quad Stretch 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
Downward Dog Bird Dog Pelvic Tilt Press

Lower Back Core Support

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

5 min 30 sec Beginner
Figure Four Twist Elbow Side Plank Quad Stretch

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
Spinal Twist Downward Dog Bridge

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 Lunge

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 Toe Touch Lunge

Lower Back Immersion

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

15 min 30 sec Advanced
Rag Doll Seated Straddle Child's Pose

Lower Back Relief Flow

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

13 min Beginner
Spinal Twist Knees-to-Chest Downward Dog

Lower Back Starter Stretches

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

5 min Beginner
Reverse Lunge Elbow Plank Seated Twist

Lower Back Support Circuit

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

5 min 30 sec Beginner
Reverse Lunge Lunge Thunderbolt

Lower Body Flexibility Builder

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

10 min Beginner
Reverse Lunge Quad Stretch Butterfly

Lower Body Flexibility Foundation

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

5 min Beginner
Pigeon Double Pigeon Lunge

Lower Body Flexibility Immersion

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

15 min Advanced
Gate Opener Arm Swings Dynamic Side Bends

Morning Shake Builder

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

6 min 30 sec Beginner
Standing Hip Openers Lateral Leg Swing Good Mornings

Morning Shake Immersion

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

10 min Beginner
Arm Circles Arm Swings Good Mornings

Morning Shake Primer

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

4 min Beginner
Neck Extension Scalene Stretch Diver

Neck Desk Refresh

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

5 min 30 sec Beginner
Wall Arms Chin Retractions Diver

Neck Release Builder

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

7 min 30 sec Beginner
Bear Hug Reverse Shoulder Cactus Arms

Neck Relief Immersion

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

11 min 30 sec Beginner
Scalene Stretch Neck Flexion Diver

Neck Reset Starter

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

4 min 15 sec Beginner
Scalene Stretch Neck Flex Chin Retractions

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

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

Open Chest Refresh

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

5 min Beginner
Upward Dog Elbow Plank 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
Lunge Wide Leg Bend Hip Circles

Pelvic Floor Dynamic Flow

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

15 min Beginner
Upward Salute Frog Pose Lunge

Pelvic Floor Mobility Builder

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

9 min 30 sec Beginner
Knees-to-Chest Happy Baby Cat Cow

Pelvic Floor Soft Start

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

5 min Beginner
Toe Touch Reclined Butterfly Child's Pose

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 Elbow Side Plank Hand Plank

Plank Basics Blast

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

1 min 30 sec Beginner
Elbow Side Plank Bird Dog Plank Hand Plank

Plank Challenge Gauntlet

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

5 min Intermediate
Elbow Side Plank Leg Lift Hand 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 Plank Leg Lift Hand Plank 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
Side Lunge Lunge Standing Quad

Post-Run Builder

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

6 min 30 sec Beginner
Pigeon Leaning Calf Wide Leg Side Bend

Post-Run Immersion

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

10 min Beginner
Hurdler Lunge 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
Wide Leg Bend Plow Seated Fold

Posture Lengthening Flow

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

6 min Advanced
Overhead Reach Shoulder Rolls Side Bend

Posture Reset Stretches

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

4 min Beginner
Bicycle Crunch Hold Elbow Side Plank Bird Dog

Posture Stability Lab

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

4 min Beginner
Dynamic Side Bends Heel-to-Toe Rocks Lateral Foot Rocks

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 Hamstring Scoops Knee Circles

Pre-Run Quick Spark

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

4 min Beginner
Reverse Lunge Downward Dog Lunge

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 Lunge Downward Dog

Quad Flexibility Builder

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

10 min Beginner
Lunge Standing Quad Kneeling Quad

Quad Relief Basics

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

5 min Beginner
Side Lunge Lunge Downward Dog

Quick Reset Stretch

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

5 min Beginner
Wall Dog One Arm Hug Upward Salute

Shoulder Deep Release

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

11 min Beginner
Wall Arms Chest Opener Doorway Pecs

Shoulder Mobility Builder

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

9 min 30 sec Beginner
Reverse Shoulder One Arm Hug Upward Salute

Shoulder Mobility Immersion

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

14 min 30 sec Beginner
Wall Arms Reverse Shoulder Diver

Shoulder Mobility Starter

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

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

Squat Hold Strength

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

5 min 30 sec Beginner
Upward Salute Standing Quad One Arm Hug

Standing Desk Refresh

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

5 min 30 sec Beginner
Upward Salute Lunge Upward 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 Wall Dog Chin Retractions

Tech Neck Reset

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

4 min 45 sec Beginner
Butterfly Wide Leg Bend Spinal Twist

Total Body Reset Flow

A head-to-toe stretch sequence that restores flexibility and balance after long days or tough training.

14 min 30 sec Advanced
Spinal Twist Seated Twist 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
Upward Dog Plow Toe Squat

Twist & Wrist Lab

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

11 min Advanced
Diver Neck Roll Scalene Stretch

Upper Body Flexibility Builder

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

10 min 30 sec Beginner
Cactus Arms Side Bend Eagle Arm

Upper Body Flexibility Immersion

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

14 min 30 sec Beginner
Reverse Shoulder Chin Retractions Chest Opener

Upper Body Flexibility Starter

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

5 min 30 sec Beginner
Dip Hold Narrow Push Up Hold 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.

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