Full-body mobility flow

How the session works

1. 1Lay out a mat and give yourself room to move on the floor and stand.
2. 2Press start. The app holds each stretch for you and counts it down.
3. 3Ease into each position to the point of mild tension — never sharp pain — and breathe.
4. 4On one-sided stretches it switches sides for you; pick a 10 or 15-minute length to suit.

The moves

• Cat–cow40s

  Move with your breath — arch on the inhale, round on the exhale.

• Child's pose30s

  Sink your hips back, reach long, and breathe.

• World's greatest stretch30s · each side

  Lunge deep, drop your elbow inside your front foot, then reach the top arm up.

• Standing hamstring stretch30s · each side

  Hinge at the hips with a flat back, soft front knee — feel it behind the thigh.

• Hip-flexor lunge stretch30s · each side

  Tuck your tailbone and press the back hip forward — don't arch your low back.

• Figure-4 stretch30s · each side

  Cross your ankle over the opposite knee and draw the thigh toward you.

• Doorway chest stretch30s

  Forearms on the frame, step one foot through and let your chest open.

• Seated spinal twist30s · each side

  Sit tall first, then rotate from the ribs — lengthen on each exhale.

• Calf stretch30s · each side

  Back leg straight, heel down, press the wall — feel it in the calf.

• Neck & shoulder rolls30s

  Slow, easy circles — never force the neck; let your shoulders melt down.

What it's good for

• Covers the whole body — spine, hips, hamstrings, glutes, calves, chest and neck.
• The hold countdown keeps you in each stretch long enough to actually loosen up.
• Both sides are guided, so nothing gets half-done.

The evidence. Static stretching reliably improves range of motion; its effect on injury prevention is modest, so treat this as feel-good mobility rather than a guarantee.

Safety

• Stretch to mild tension, never sharp pain — ease off and breathe; don't bounce.

Frequently asked questions

How long should I hold each stretch?

For a general mobility flow, around 30 seconds per stretch is the sweet spot — long enough to relax into it without overdoing it. This routine times each hold for you so you don't have to count.

Should I stretch every day?

Gentle mobility most days is fine and many people find it feels good. Listen to your body, keep it pain-free, and ease off any area that feels tweaky rather than stretching through it.

Do I need to warm up before stretching?

For these gentle holds you don't need a formal warm-up, but if you're cold, a minute of easy movement first makes everything more comfortable.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

Try another routine

• Morning stretch→
• Hamstrings & hips→
• Desk reset stretch→

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