Cat–Cow
On hands and knees, alternate arching and rounding the spine, syncing with the breath.
8 slow rounds · ~45 sec
Pillar 02b · Mobility
Stretches that keep you moving well.
A small daily stretching habit pays back tenfold: better posture, fewer tweaks, easier mornings, and recovery that sticks. Browse the library, filter by area or time of day, or follow a ready-made set.
Ready-Made Routines
Pick a set and press play.
Three to seven stretches, sequenced. The morning set wakes the body up; the others target specific moments in your day.
Morning · 5 min
Good Morning Stretch
A gentle wake-up sequence that lubricates the spine, opens the hips, and gets blood moving — do it next to the bed before your first coffee.
- Cat–Cow — 8 slow rounds to wake the spine.
- Child's Pose — 30s to release the low back.
- Cobra — 20s × 2 to reverse a night of curling forward.
- Standing Side Bend — 20s each side to open the ribs.
- Standing Forward Fold (hamstring fold) — 30s to lengthen the posterior chain.
- Hip Flexor Lunge — 30s each side to undo sleep's hip flexion.
- Neck Side Stretch — 20s each side to finish.
Total: ~5 minutes · No equipment · Filter by Morning below to see each move.
Desk · 3 min
Desk Reset
Counters hours of typing and screen-staring. Do once mid-morning and once mid-afternoon.
- Neck Side Stretch — 20s each side.
- Shoulder Rolls + Across-Body — 30s.
- Doorway Chest Opener — 30s.
- Wrist & Forearm — 20s each side.
- Seated Spinal Twist — 20s each side.
Total: ~3 minutes · Do at your desk.
Post-Workout · 6 min
Post-Workout Cooldown
Static holds after training, while muscles are warm — the time most research suggests stretching actually improves range.
- Standing Quad Stretch — 30s each side.
- Hamstring Forward Fold — 45s.
- Calf Wall Stretch — 30s each side.
- Hip Flexor Lunge — 30s each side.
- Pigeon Pose — 45s each side.
- Child's Pose — 45s to finish.
Total: ~6 minutes · After strength or cardio.
Bedtime · 4 min
Bedtime Wind-Down
Slow, floor-based holds that nudge the nervous system toward rest. Pairs well with the sleep guide.
- Child's Pose — 60s, breathe slowly.
- Figure-4 Glute Stretch — 45s each side, lying down.
- Knees-to-Chest — 30s.
- Seated Spinal Twist — 30s each side.
Total: ~4 minutes · On the bedroom floor or in bed.
The Library
Filter the full stretch library.
Search by name or tap a tag to narrow by body area or moment of the day.
Child's Pose
Knees wide, hips back to heels, arms long in front. A gentle full-spine release.
Hold 30–60 sec
Cobra
Lying face-down, press into the hands to lift the chest. Reverses the rounded posture of sleep and desk work.
Hold 20 sec × 2
Standing Side Bend
Reach one arm overhead and bend gently to the opposite side. Opens the ribs and lateral chain.
20 sec each side
Hamstring Forward Fold
Hinge from the hips with a soft bend in the knees, letting the head hang. Lengthens hamstrings and low back.
Hold 30–45 sec
Hip Flexor Lunge
Half-kneeling, tuck the pelvis and shift weight gently forward. Counters hours of sitting.
30 sec each side
Neck Side Stretch
Ear gently toward shoulder, opposite hand reaching down. Relieves upper-trap tension.
20 sec each side
Shoulder Rolls & Cross-Body
Roll the shoulders back 10×, then pull one arm across the chest. Loosens deltoids and rhomboids.
30 sec total
Doorway Chest Opener
Forearm on the doorframe, step gently through. The single best fix for hunched-over posture.
30 sec each side
Wrist & Forearm
Arm straight, pull the fingers back, then down. Underrated relief for typists and lifters alike.
20 sec each direction
Seated Spinal Twist
Cross one leg over, rotate the torso, breathe into the side. Decompresses the spine.
20–30 sec each side
Standing Quad Stretch
Pull the heel toward the glute, knees together. Hold a wall for balance if needed.
30 sec each side
Calf Wall Stretch
Hands on the wall, one leg back with a straight knee, heel pressed down.
30 sec each side
Pigeon Pose
Front shin angled across, back leg long. Deep release for the glute and outer hip.
45 sec each side
Figure-4 Glute Stretch
Lying on your back, ankle on opposite knee, pull the bottom leg in toward your chest.
45 sec each side
Knees-to-Chest
Lying on your back, hug both knees gently to the chest. Decompresses the lumbar spine.
Hold 30 sec
Hold each stretch to the edge of comfort — never pain — and breathe slowly through your nose. For programming, see the workout guide; for context on recovery, see sleep.