Stretch & mobility
Free, guided stretch and mobility flows that coach you through each move — they name the stretch, cue how to ease into it, hold it for you and count it down, and cover both sides where it matters. Pick a flow, press start, and just breathe.
Want a quick win? Press start on the right — or browse the full library below.
The session library
Every flow opens a guided session, ready to start. Stiff from sitting? Try the Desk reset stretch. Just woke up? The Morning stretch. Finished a workout? The Post-workout cool-down. Or loosen everything with the Full-body mobility flow.
Mobility
Loosen stiff joints and move more freelyRecovery
Unwind, release tension, and reset-
Full-body mobility flow ≈ 9 min
A 10-minute head-to-toe flow to loosen everything up.
10 moves · Recovery Start → -
Morning stretch ≈ 5 min
Gently wake the body and shake off overnight stiffness.
6 moves · Recovery Start → -
Post-workout cool-down ≈ 6 min
Cool down after training — long holds for the muscles you just worked.
6 moves · Recovery Start → -
Hamstrings & hips ≈ 6 min
Target tight hamstrings, hip flexors and glutes.
5 moves · Recovery Start → -
Upper body & shoulders ≈ 4 min
Open tight shoulders, chest and neck.
5 moves · Recovery Start →
Mobility, made effortless
The hardest part of stretching is remembering what to do and how long to hold it. These flows take that off your plate: each stretch is named and cued, held for you and counted down, with both sides covered so nothing gets skipped. You close your eyes and follow along.
Regularly breaking up long stints of sitting with light movement is well supported for easing stiffness and discomfort — and a flow you can start in one tap is the kind you'll actually come back to. It's the bookmarked answer to a stiff neck, tight shoulders, or an achy back after a long day at the screen.
Frequently asked questions
How often can I do a stretch or mobility flow?
- As often as it helps — there's no limit on gentle mobility work. Many people use a short flow every hour or two of desk work, or as a wind-down at the end of the day.
Do I need to warm up first?
- Not for these gentle flows. Every move stays within a comfortable range and is meant to be eased into slowly. If you're stretching before harder exercise, keep the movements active and brief rather than holding long stretches.
Will stretching fix my back or neck pain?
- It can ease the everyday stiffness that comes from sitting and poor posture, but it isn't medical treatment. If you have persistent, sharp, or spreading pain, see a clinician rather than stretching through it.
Can I do these at the office?
- Yes. Most moves are done standing and need only enough room to reach and fold, so they fit between meetings. Skip or swap any floor-based pose if you don't have the space.