Simple daily stretch routines.

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

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Woman stretching
Airplane Aquaman Superman

Backline Mobility Reset

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

3 min Beginner
Upward Dog Legs-up-Wall Reclined Butterfly

Bedtime Release Flow

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

10 min Beginner
Upward Dog 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
Child's Pose Cat Cow Forward Fold

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 Dog Reclined Butterfly Upward Salute

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 Reverse Plank Leg Lift Toe Touch Hold

Core Endurance Stack

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

6 min Beginner
V-Sit Crunch Hold 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 Spinal Twist Seated Twist

Core Mobility Builder

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

10 min Beginner
Spinal Twist Single Knee-to-Chest Kneeling Psoas

Core Mobility Immersion

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

14 min 30 sec Advanced
Cat Cow Upward Dog 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 Pigeon Lizard Pose

Deep Hip Release Session

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

13 min Beginner
Rag Doll Upward Salute 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 Forearm Stretch 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
Knee Circles Arm Swings Lateral Lunge

Dynamic Warm-Up Ignite

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

5 min Beginner
Saddle Pose Lying Hamstring Puppy Pose

Elite Mobility Master Session

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

29 min 30 sec Advanced
Standing Quad Toe Stretch Leaning Calf

Foot & Ankle Builder

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

10 min 30 sec Beginner
Toe Squat Toe Stretch Thunderbolt

Foot & Ankle Mastery

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

14 min 30 sec Beginner
Heel-to-Toe Rocks Single Leg Stand Standing Quad

Foot & Ankle Wake-Up

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

4 min 30 sec Beginner
Lunge Front Split Side Lunge

Front Split Daily Deepen

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

14 min Advanced
Hurdler Lunge Seated Fold

Front Split Essentials

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

5 min 30 sec Beginner
Leg Swings Gate Opener Hamstring Scoops

Front Split Ignition

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

2 min Beginner
Bent Over Calf Quad Stretch Reverse Lunge

Front Split Intensive Lab

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

15 min Advanced
90/90 Hip Switch Knees Hugs Leg Swings

Front Split Mobility Flow

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

6 min Beginner
Lunge Lizard Pose Hurdler

Front Split Progressive Flow

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

10 min 30 sec Advanced
Squat Hold Runner's Lunge Twist Single Leg Glute Bridges

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
Superman Lying Side Leg Raise Side Lunge Hold

Full Body Hold Forge

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

12 min Beginner
Reverse Lunge Hurdler Side Lunge

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 Toe Touch

Hamstring Foundation Stretches

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

5 min 30 sec Beginner
Wide Leg Bend Plow Cross Leg Fold

Hamstring Progression Series

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

10 min Advanced
Rag Doll Seated Straddle Hamstring Pulls

Hamstring Recovery Flow

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

12 min Beginner
Quad Stretch Reverse Lunge Happy Baby

Hip Flexibility Builder

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

10 min Beginner
Leaning 90/90 Lizard Pose Hurdler

Hip Flexibility Expansion

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

15 min Beginner
Lying Figure Four Lunge Spinal Twist

Hip Flexibility Foundation

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

5 min 30 sec Beginner
Double Pigeon 90/90 Single Knee-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 Lunge Lying Figure Four

Hip Long Hold Builder

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

11 min Beginner
Folded Butterfly Kneeling Quad Pigeon

Hip Long Hold Immersion

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

12 min Beginner
Reclined Butterfly Frog Pose Seated Straddle

Hip Long Hold Series

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

10 min Intermediate
Seated Straddle Bicycle Crunch Hold Knees-to-Chest

Hip Stability Builder

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

5 min 30 sec Intermediate
Standing Frog Single Knee-to-Chest Wide Leg Bend

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 Reverse Lunge Lunge

Hip Stability Starter

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

6 min Beginner
Superman Split Lunge Hold Bird Dog

Isometric Power Lab

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

24 min Advanced
Quad Stretch Happy Baby Cat Cow

Lower Back Builder Flow

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

10 min 30 sec Beginner
Bird Dog Downward Dog Bridge

Lower Back Core Support

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

5 min 30 sec Beginner
Leaning Figure Four Figure Four Twist Elbow Side Plank

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
Downward Dog Spinal Twist Pelvic Tilt Press

Lower Back Hybrid Builder

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

10 min 30 sec Beginner
Cat Cow Reverse Lunge Lunge

Lower Back Hybrid Primer

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

5 min 30 sec Beginner
Seated Twist Cat Cow Folded Butterfly

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 Lying Figure Four Seated Fold

Lower Back Relief Flow

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

13 min Beginner
Lying Figure Four Reverse Lunge Downward Dog

Lower Back Starter Stretches

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

5 min Beginner
Pigeon Reverse Lunge Lunge

Lower Back Support Circuit

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

5 min 30 sec Beginner
Reverse Lunge Hurdler Lying Figure Four

Lower Body Flexibility Builder

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

10 min Beginner
Quad Stretch Butterfly Lying Figure Four

Lower Body Flexibility Foundation

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

5 min Beginner
Lying Figure Four Lunge Quad Stretch

Lower Body Flexibility Immersion

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

15 min Advanced
Knee Circles Arm Circles Knees Hugs

Morning Shake Builder

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

6 min 30 sec Beginner
Trunk Twist Ankle Circles Hamstring Scoops

Morning Shake Immersion

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

10 min Beginner
Neck Roll Hip Circles Dynamic Wide Leg Forward Fold

Morning Shake Primer

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

4 min Beginner
Cactus Arms Neck Rotation Neck Extension

Neck Desk Refresh

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

5 min 30 sec Beginner
Scalene Stretch Reverse Shoulder Shoulder Rolls

Neck Release Builder

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

7 min 30 sec Beginner
Neck Roll Neck Flexion Wall Arms

Neck Relief Immersion

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

11 min 30 sec Beginner
Shoulder Rolls Cactus Arms Scapula Stretch

Neck Reset Starter

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

4 min 15 sec Beginner
Overhead Tricep Reverse Shoulder Chin Retractions

Neck Stability Basics

Beginner neck routine pairing stretch work with gentle postural reinforcement.

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

Open Chest Refresh

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

5 min Beginner
Toe Touch Folded Butterfly Puppy Pose

Pelvic Floor Complete Immersion

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

25 min 15 sec Beginner
Wide Leg Bend Knees-to-Chest Bird Dog

Pelvic Floor Dynamic Flow

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

15 min Beginner
Butterfly Happy Baby Upward Dog

Pelvic Floor Mobility Builder

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

9 min 30 sec Beginner
Cat Cow Pelvic Tilt Press Upward Dog

Pelvic Floor Soft Start

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

5 min Beginner
Pelvic Tilt Press Squat Stretch Child's Pose

Pelvic Floor Strength Sequence

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

20 min Beginner
Lying Figure Four Butterfly 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 Side Plank Elbow Plank

Plank Basics Blast

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

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

Plank Challenge Gauntlet

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

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

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 Lunge 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
Cross Leg Fold Lying Figure Four 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 Wall Sit Side Lunge Hold

Posture Hold Circuit

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

3 min Beginner
Knees-to-Chest Child's Pose Plow

Posture Lengthening Flow

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

6 min Advanced
Neck Roll Cactus Arms Overhead Reach

Posture Reset Stretches

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

4 min Beginner
Bridge Leg Lift Elbow Side Plank Crunch Hold

Posture Stability Lab

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

4 min Beginner
Knee Circles Leg Swings Toe Touch Twist

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 Knee Circles Leg Swings

Pre-Run Quick Spark

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

4 min Beginner
Upward Salute Upward Dog Kneeling Quad

Quad Deep Dive Immersion

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

14 min 30 sec Advanced
Standing Quad Lying Quad Stretch Lizard Pose

Quad Flexibility Builder

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

10 min Beginner
Quad Stretch Standing Quad Kneeling Quad

Quad Relief Basics

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

5 min Beginner
Lunge Chest Opener Downward Dog

Quick Reset Stretch

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

5 min Beginner
One Arm Hug Shoulder Cross Wall Dog

Shoulder Deep Release

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

11 min Beginner
Cow Face Reverse Shoulder Forward Fold

Shoulder Mobility Builder

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

9 min 30 sec Beginner
One Arm Hug Cactus Arms Shoulder Rolls

Shoulder Mobility Immersion

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

14 min 30 sec Beginner
Reverse Shoulder Doorway Pecs Wall Pecs

Shoulder Mobility Starter

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

5 min Beginner
Curtsy Lunge Hold Wall Sit Squat Hold

Squat Hold Strength

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

5 min 30 sec Beginner
Overhead Tricep Toe Touch One Arm Hug

Standing Desk Refresh

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

5 min 30 sec Beginner
Wide Leg Bend 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
Neck Laterals One Arm Hug Doorway Pecs

Tech Neck Reset

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

4 min 45 sec Beginner
Butterfly Knees-to-Chest Seated 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 Plow Downward Dog

Twist & Revitalize Flow

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

8 min Advanced
Wrist Flexion Rag Doll Twisted Sphinx

Twist & Wrist Lab

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

11 min Advanced
Wall Arms Overhead Tricep Ear-to-Shoulder

Upper Body Flexibility Builder

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

10 min 30 sec Beginner
Neck Flexion Neck Extension Arm Swings

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 Diver One Arm Hug

Upper Body Flexibility Starter

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

5 min 30 sec Beginner
Bent Arm Pike Hand Plank 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

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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