How to do the quick 5-minute stretch
Cycle through short 20 second holds: neck side-bends, cross-body shoulder, standing quad, standing hamstring fold and a doorway chest stretch. Two rounds per side, minimal rest.
How long each hold is
Each stretch in this routine uses a 20 second hold per side, repeated 2 times, with a short break to switch sides. That is exactly how this timer is pre-configured: press start and it counts every hold, tells you when to switch sides with a distinct sound, and gives you 10 seconds of rest after the final rep before moving to the next stretch. Your eyes never leave the floor.
Common mistakes
Rushing the transitions so much the holds shrink, skipping sides, and treating it as a workout instead of a reset.
Why it's worth doing
Short frequent stretching beats rare long sessions for desk workers. Five minutes at lunch measurably reduces stiffness accumulated through the morning, and unlike a single-muscle stretch, this routine hits neck, shoulders, chest, quads and hamstrings in one pass — the areas that get tightest from sitting.
Build your own version
This 5 stretches are just one starting point. If your tightness lives somewhere else — calves from standing all day, or hips from a long drive — swap in the timer of your choice below and save it as a custom routine. Free accounts can save routines of up to 2 stretches; Pro removes that limit entirely, so a full 5+ stretch routine like this one can be saved and reused with one tap instead of rebuilding it each time.
FAQ
Is 5 minutes of stretching actually enough? For maintaining range of motion and reducing everyday stiffness, yes — consistency matters more than duration. A daily 5-minute habit beats an occasional 30-minute session.
What order should I stretch in? This routine starts at the neck and works down to the legs, which is a reasonable default, but order mostly doesn't matter for a routine this short — pick whichever sequence you'll actually stick to.
Can I do this at my desk? Most of it, yes — the neck, shoulder and chest stretches work seated or standing. The standing quad and hamstring fold need a bit of open floor space.
Individual stretch timers
Hamstring · Quadriceps · Shoulder · Hip Flexor · Calf · Back · Butterfly · Pigeon Pose
About this timer
ExtendTimer is a free stretching timer with sound cues for every phase: a steady tick while you hold, a count-in when you switch sides, and an alert on your final rep. It works offline, installs to your home screen like an app, and needs no account. Create a free account and it also tracks every session — total minutes stretched, your most-worked muscles on a visual front/back body map, and saved routines — so you can see your consistency build up over time. Routines of up to two stretches are free forever; Pro ($4.99/month or $29.99/year) unlocks unlimited routines, custom recorded sounds for any phase, and curated multi-stretch routine presets.