A timer for every stretch.
Each one is pre-configured with sensible hold, switch and rest times, and opens straight into the timer above with those numbers already set.
Hamstring Stretch
Back of the thigh, one leg at a time.
Quadriceps Stretch
Front of the thigh, one leg at a time.
Shoulder Stretch
Cross-body, posterior shoulder, one arm at a time.
Hip Flexor Stretch
Front of the hip, half-kneeling, one side at a time.
Pigeon Pose
Deep glute and hip rotators, one leg forward at a time.
Butterfly Stretch
Inner thighs and groin — symmetric, one continuous hold.
Calf Stretch
Back of the lower leg, one leg at a time.
Back Stretch
Spine and lower back (cat-cow / child's pose) — symmetric, no sides.
Quick 5-Minute Stretch
A short full-body circuit for a desk-break reset.
Neck Stretch
Side of the neck, one side at a time.
Chest Stretch
Doorway chest and front shoulder, one side at a time.
Spinal Twist
Seated rotation for the lower back, one side at a time.
Cat-Cow
Paced spine flow — symmetric, no sides.
Downward Dog
Hamstrings, calves and shoulders — symmetric, one continuous hold.
IT Band Stretch
Outer hip and thigh, one side at a time.
Abs Stretch (Cobra)
Front of the core, symmetric, one continuous hold.
Why it's tight, and how to fix it.
Anatomy, common causes, and the best stretches for each muscle group — every guide links straight into the matching timer above.
Hamstrings
Back of the thigh — why it tightens from sitting and running.
Read the guide →Quadriceps
Front of the thigh — cycling, running, and quad-dominant training.
Read the guide →Shoulders
The most mobile joint in the body — desk posture and overhead sports.
Read the guide →Hip Flexors
The muscle most punished by a desk job.
Read the guide →Glutes & Hips
Tight but weak from sitting — plus the piriformis and sciatica link.
Read the guide →Inner Thighs
The adductors — undertrained by most straight-ahead sport and movement.
Read the guide →Calves
Two muscles, two different stretches depending on knee position.
Read the guide →Back & Spine
Why movement-based stretching beats static holds here.
Read the guide →Neck
"Tech neck" and the real cost of looking down at a screen.
Read the guide →Chest
Rounded shoulders, pressing-heavy training, and the fix.
Read the guide →Abs & Core
Sitting hunched, ab training, and why the front of the body tightens.
Read the guide →Stretches for specific problems
The 3 best stretches for common aches and tight spots, ranked and explained — each with a free guided timer.
Sciatica
Sharp or shooting nerve pain down the leg — the 3 stretches that help most.
Read the guide →Lower Back Pain
The most common causes and the 3 stretches worth starting with.
Read the guide →Tight Hips
From a desk job, running, or both — the 3 stretches that reach it.
Read the guide →Text Neck
Countering the forward-head pull from hours on a phone or laptop.
Read the guide →Before Bed
A gentle, low-intensity routine to unwind before sleep.
Read the guide →After a Workout
The 3 stretches worth doing in your cool-down.
Read the guide →Knee Pain
The muscular contributors to knee strain, and the 3 stretches that help.
Read the guide →