Whole body
A full-body reset, head to toe.
A full-body session touches every major area in one flow — hips, back, shoulders, legs and spine — so nothing gets neglected. It is the most efficient way to stay generally mobile when you do not want to target one spot.
These flows are built to feel balanced: a little rotation and extension for the spine, openers for the hips and shoulders, and length through the legs, so you finish looser and more even from head to toe.
Start here
A short, guided starting point for Full Body — begin gently and stay within a comfortable range.
reach tall
Upward Salute
lengthen up
Warrior II
legs and hips
Triangle Pose
side body
Half Moon Pose
balance and open
Child’s Pose
release
Guided routines to start with
-
16 min IntermediateFull Body Flow
A smooth full-body flow that builds mobility and control from head to toe.
-
-
-
-
-
- +13
-
-
22 min IntermediateMobility and Control
A progressive mobility session to improve control, range of motion, and movement quality.
-
-
-
-
-
- +17
-
-
14 min AdvancedFull-Body Flexibility Builder
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 13.
-
-
-
-
-
- +7
-
About the Full Body
A full-body session links the major joints and muscle groups — spine, hips, shoulders and legs — rather than isolating one region.
Moving everything in sequence keeps you generally mobile and balanced, so no single area lags behind the rest.
Because it spans the body, a full-body flow naturally overlaps with every focused area, from the hips to the shoulders to the spine.
Ways to work this area
Stretching
Standing poses and folds lengthen the legs, side body and shoulders in turn.
Mobility
Reaches, warriors and twists take the major joints through a full, flowing range.
Control
Balance poses such as half-moon and tree ask the whole body to stabilise together.
Activation
Held standing poses gently switch on the legs and trunk that carry you through the flow.
When people reach for this
A morning wake-up
A short full-body flow eases stiffness and gets the whole body moving to start the day.
Daily StretchingWinding down in the evening
Gentle whole-body movement helps you unwind and release the day before rest.
Daily MobilityA time-short reset
When you cannot target one area, a balanced flow keeps everything generally mobile.
Busy PeopleExercises for Full Body
Airplane
Aquaman
Bow Pose
Butt Kicks
Camel Pose
Chair Pose
Controlled Butt Kicks
Couch Stretch
Dead Hang
Dip Hold
Dynamic Side Bends
Figure Four Stretch
Flutter Kicks
Front Split
Gate Opener
Good Mornings
Happy Baby
Humble Warrior
Jumping Jacks
Pancake Stretch
Pelvic Tilt Press
Push-Ups
Tree Pose
Wall Sit
A head-to-toe flow
Reach tall, work the legs and side body, then release — a balanced whole-body reset. · about 5 min
- 1 Overhead Reach — lengthen up through the spine 30 sec
- 2 Upward Salute — reach and open the front 30 sec
- 3 Warrior II — ground the legs, open the hips 45 sec
- 4 Triangle Pose — lengthen the side body, each side 45 sec
- 5 Half Moon Pose — balance and open, each side 40 sec
- 6 Child’s Pose — fold and release to finish 45 sec
Routines for Full Body
-
9 min BeginnerAnti-Sitting Routine
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 4.
-
-
-
-
-
- +5
-
-
11 min IntermediateCool-Down: Calves and Feet
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 6.
-
-
-
-
-
- +4
-
-
14 min AdvancedCool-Down: Full-Body Release
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds.
-
-
-
-
-
- +8
-
-
14 min BeginnerCool-Down: Post-Run Stretch
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 4.
-
-
-
-
-
- +6
-
-
16 min IntermediateCool-Down: Post-Strength Stretch
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 5.
-
-
-
-
-
- +8
-
-
10 min IntermediateDrift to Sleep
A calming downshift routine to ease tension and settle your body for sleep.
-
-
-
-
-
- +4
-
-
8 min IntermediateEvening Mobility Unwind
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 17.
-
-
-
-
-
- +3
-
-
6 min AdvancedFasting-Friendly Ease Level 1
Follow Fasting-Friendly Ease Level 1 in Flexor — a guided session for full body with clear timing and comfortable ranges.
-
-
-
-
-
- +2
-
-
10 min Intermediate
Fasting-Friendly Ease Level 2
Follow Fasting-Friendly Ease Level 2 in Flexor — a guided session for full body with clear timing and comfortable ranges.
-
-
-
-
-
- +4
-
-
11 min IntermediateFasting-Friendly Ease Level 3
Follow Fasting-Friendly Ease Level 3 in Flexor — a guided session for full body with clear timing and comfortable ranges.
-
-
-
-
-
- +5
-
-
16 min Intermediate
Full Body Flow
A smooth full-body flow that builds mobility and control from head to toe.
-
-
-
-
-
- +13
-
-
14 min Advanced
Full-Body Flexibility Builder
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 13.
-
-
-
-
-
- +7
-
-
6 min IntermediateHotel Room Decompress
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 5.
-
-
-
-
-
- +2
-
-
6 min BeginnerLowerbody Unlock
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 2.
-
-
-
-
-
- +1
-
-
8 min BeginnerMini Mobility Boost
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 3.
-
-
-
-
-
- +3
-
-
22 min Intermediate
Mobility and Control
A progressive mobility session to improve control, range of motion, and movement quality.
-
-
-
-
-
- +17
-
-
11 min Intermediate
Post-Commute Flow
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 6.
-
-
-
-
-
- +5
-
-
10 min BeginnerPost-flight Mobility
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 3.
-
-
-
-
-
- +4
-
-
13 min IntermediatePost-Workout Stretch: Full Body
A controlled Flexor stretch routine for full body to support length after training without rushing.
-
-
-
-
-
- +7
-
-
14 min IntermediatePre-Workout Mobility: Full Body
A focused mobility primer for full body to improve movement quality before training with Flexor.
-
-
-
-
-
- +7
-
-
10 min IntermediateRecovery: Breath and Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 6.
-
-
-
-
-
- +5
-
-
14 min IntermediateRecovery: Full-Body Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably.
-
-
-
-
-
- +7
-
-
10 min IntermediateRecovery: Gentle Mobility Day
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 4.
-
-
-
-
-
- +4
-
-
10 min IntermediateRecovery: Soft Tissue Flow
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 5.
-
-
-
-
-
- +5
-
-
9 min BeginnerRise and Shine
A bright, full-body wake-up flow to loosen joints and switch on your posture for the day.
-
-
-
-
-
- +5
-
-
8 min AdvancedStrength Prep Mobility Flow
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 14.
-
-
-
-
-
- +4
-
-
9 min AdvancedTravel Stiffness Release
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 2.
-
-
-
-
-
- +5
-
-
13 min IntermediateUn-slouch
A posture-focused reset to reconnect core support and open the upper back and chest.
-
-
-
-
-
- +9
-
-
9 min IntermediateWarm-Up: Court Quickness
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 4.
-
-
-
-
-
- +5
-
-
11 min AdvancedWarm-Up: Cycling Mobility
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 7.
-
-
-
-
-
- +7
-
-
9 min AdvancedWarm-Up: Full-Body Shakeout
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 6.
-
-
-
-
-
- +4
-
-
10 min AdvancedWarm-Up: Run-Ready Prep
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 3.
-
-
-
-
-
- +6
-
-
14 min AdvancedWarm-Up: Strength Session Primer
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 5.
-
-
-
-
-
- +8
-
-
22 min Intermediate
Weekend Reset Flow
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 16.
-
-
-
-
-
- +17
-
Where to start
- You want a quick all-over reset
- Flow through the standing sequence above, moving with the breath.
- It is the start of the day
- Keep it dynamic — reaches, warriors and twists to wake the body up.
- You are winding down
- Favour slower holds and finish in a gentle fold to release.
Technique and comfort
Helpful cues
- Move with the breath so the flow feels smooth rather than rushed.
- Ground down through the feet in standing poses before you reach and open.
- Keep each position within a comfortable range as you move between them.
Ways to make it easier
- Shorten holds or skip balance poses on a low-energy day.
- Use a wall or chair for support during standing balance work.
Common mistakes
- Rushing through poses instead of moving with the breath.
- Forcing depth in one area rather than keeping the whole flow balanced.
Breathing
Let the breath set the pace — inhale to lengthen and reach, exhale to fold and settle.
Related body areas
- Hips
The hips anchor most standing poses in a full-body flow.
- Shoulders
Overhead reaches and openers keep the upper body moving too.
- Hamstrings
Folds and warriors lengthen the back of the legs within the flow.
- Lower Back
Gentle rotation and extension keep the spine part of the reset.
How Flexor personalises this
Flexor can shape a full-body flow around your day — energising in the morning, calming at night — and steer it toward areas you want to prioritise.
See daily recommendationsExplore related pages
Move comfortably
- Move with the breath and keep each pose within a comfortable range.
- Use support for balance poses and skip any that do not feel right today.
This is general fitness guidance, not medical treatment. Stop if a movement causes pain and seek professional advice for any persistent discomfort.
Read the full wellness disclaimerWritten by Flexor editorial Last reviewed July 2026
Common questions
What is a good full-body stretching routine?
A balanced flow covers the main directions: reaches and twists for the spine, warriors and folds for the legs and hips, and openers for the shoulders. Moving through them with the breath keeps the whole body generally mobile in one short session.
How often should I do full-body mobility?
Most people do well with a short full-body flow several times a week, or daily if it is gentle. It is a practical way to stay even and mobile when you do not have time to target individual areas.
Is a full-body flow better in the morning or evening?
Both work, with a small shift in emphasis. Mornings suit more dynamic reaches and warriors to wake the body up, while evenings suit slower holds and a gentle fold to wind down.
Can I do a full-body session as a warm-up?
Yes, if you keep it dynamic — flowing reaches, warriors and twists prepare the major joints for activity. Save longer static holds for after a workout, when everything is already warm.
Should I still train individual areas?
Full-body flows are great for general upkeep, but if one area is stiff or a priority, a focused session for the hips, back or shoulders goes deeper. Many people combine the two through the week.
