Stretching Timer
A full-body routine of 16 stretches, each held for 30 seconds with a short rest to switch. The next stretch is named on screen before it starts.
32 intervals · 11 min · free, no signup
The intervals
- 1. Neck Rolls (each side)00:30
- 2. Rest00:10
- 3. Shoulder Circles00:30
- 4. Rest00:10
- 5. Chest Opener00:30
- 6. Rest00:10
- 7. Standing Quad Stretch (Left)00:30
- 8. Rest00:10
- 9. Standing Quad Stretch (Right)00:30
- 10. Rest00:10
- 11. Hamstring Reach (Left)00:30
- 12. Rest00:10
- 13. Hamstring Reach (Right)00:30
- 14. Rest00:10
- 15. Hip Circles (Left)00:30
- 16. Rest00:10
- 17. Hip Circles (Right)00:30
- 18. Rest00:10
- 19. Cat-Cow00:30
- 20. Rest00:10
- 21. Spinal Twist (Left)00:30
- 22. Rest00:10
- 23. Spinal Twist (Right)00:30
- 24. Rest00:10
- 25. Calf Stretch (Left)00:30
- 26. Rest00:10
- 27. Calf Stretch (Right)00:30
- 28. Rest00:10
- 29. Child's Pose00:30
- 30. Rest00:10
- 31. Deep Breathing00:30
- 32. Rest00:10
How to use it
- Tap Start. The first stretch is named on screen as the timer begins.
- Hold each stretch until the cue, then use the short rest to move into the next one.
- Turn on voice announcements in Settings to hear each stretch named.
- Edit the list to focus on the areas you need once it is saved.
How long should you hold a stretch?
Holds of around 30 seconds are a common recommendation for static stretching in healthy adults. Breathe slowly and ease into the position; a stretch should feel like gentle tension, never pain.
When to stretch
Static stretching fits well after a workout or as its own short session, for example in the morning or after a long day at a desk. Before hard training, a dynamic warm-up is usually the better choice.
Questions
How long does the routine take?
About 11 minutes: 16 stretches of 30 seconds, each followed by a 10-second rest.
Can I hold stretches longer?
Yes. After starting it once, edit the routine and change the hold length, or remove stretches you do not need.
Does it work on my phone?
Yes. It runs in any modern mobile browser and asks the screen to stay awake during the session, where the browser supports it.