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Full-body mobility flow

A guided, head-to-toe stretching flow that loosens your spine, hips, hamstrings, calves, chest and neck in one calm session. The app names each stretch, cues the form, holds it for you and counts it down — and on the one-sided stretches it makes sure you do both sides. No mat gymnastics, no guessing what's next: you follow the voice and the ring and breathe.

Moves
10
Length
≈ 9 min
Level
All levels

Also known as full body stretch, stretching routine.

How the session works

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

The moves

  • Cat–cow 40s

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

  • Child's pose 30s

    Sink your hips back, reach long, and breathe.

  • World's greatest stretch 30s · each side

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

  • Standing hamstring stretch 30s · each side

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

  • Hip-flexor lunge stretch 30s · each side

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

  • Figure-4 stretch 30s · each side

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

  • Doorway chest stretch 30s

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

  • Seated spinal twist 30s · each side

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

  • Calf stretch 30s · each side

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

  • Neck & shoulder rolls 30s

    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.