Routine categories
Recovery routines to keep moving gently on rest days.
Recovery routines are deliberately low intensity: easy mobility and gentle stretches that keep you moving without adding fatigue. They suit rest days, the day after a hard session, or any time you want calm movement rather than a workout. Flexor guides each one so you can relax into it.
About Recovery
Gentle movement on rest days
Light, comfortable movement can feel good on days off from harder training. Recovery routines avoid intensity and instead move the body through easy range, which many people find refreshing. The aim is to feel better afterwards, not worked.
What recovery routines are not
Recovery movement supports general wellbeing, but it is not a treatment and cannot guarantee it removes soreness or speeds healing. Rest, sleep and sensible training progression do most of the work. Use recovery routines as a pleasant, low-effort way to stay mobile between sessions.
Fit recovery around training
You can slot a short recovery routine on rest days, in the evening, or between harder sessions. Flexor's recommendations can suggest an easier session when you have recently trained the same areas, helping you keep the week balanced.
Move comfortably
Keep everything easy and comfortable—recovery sessions should feel restful. This is general wellness movement, not medical treatment; stop if anything causes pain or concerning symptoms.
Routines for Recovery
-
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
-
-
17 min BeginnerBack-to-Hip Comfort Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 32.
-
-
-
-
-
- +10
-
-
8 min BeginnerDeep Squat Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 20.
-
-
-
-
-
- +3
-
-
10 min IntermediateDrift to Sleep
A calming downshift routine to ease tension and settle your body for sleep.
-
-
-
-
-
- +4
-
-
12 min BeginnerElbow & Hand Comfort Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 35.
-
-
-
-
-
- +6
-
-
10 min BeginnerExpress Neck Release
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement.
-
-
-
-
-
- +5
-
-
10 min IntermediateFasting-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
-
-
12 min BeginnerFoot & Ankle Ease
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 21.
-
-
-
-
-
- +6
-
-
12 min BeginnerForearm Release
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 33.
-
-
-
-
-
- +6
-
-
12 min IntermediateGentle Neck Release
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 2.
-
-
-
-
-
- +7
-
-
17 min IntermediateGentle Nerve-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 30.
-
-
-
-
-
- +11
-
-
17 min BeginnerGlute & Hamstring Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 31.
-
-
-
-
-
- +11
-
-
16 min Intermediate
Glute & Hip Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 13.
-
-
-
-
-
- +9
-
-
10 min BeginnerHead & Neck Ease
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 5.
-
-
-
-
-
- +5
-
-
12 min Intermediate
Hip Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 11.
-
-
-
-
-
- +7
-
-
18 min IntermediateHip Opener Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 12.
-
-
-
-
-
- +11
-
-
16 min IntermediateHip-to-Back Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 26.
-
-
-
-
-
- +10
-
-
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
-
-
12 min Intermediate
Knee Comfort Builder
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 17.
-
-
-
-
-
- +7
-
-
14 min AdvancedKnee Cushion Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 19.
-
-
-
-
-
- +9
-
-
10 min Beginner
Knee-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 16.
-
-
-
-
-
- +5
-
-
13 min IntermediateLower Back Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 27.
-
-
-
-
-
- +8
-
-
10 min BeginnerLower-Back Comfort Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 24.
-
-
-
-
-
- +4
-
-
10 min BeginnerNeck Mobility Recharge
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 4.
-
-
-
-
-
- +5
-
-
10 min BeginnerOverhead Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 10.
-
-
-
-
-
- +7
-
-
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 Beginner
Post-flight Mobility
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 3.
-
-
-
-
-
- +4
-
-
8 min AdvancedPost-Workout Stretch: Chest & Shoulders
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 5.
-
-
-
-
-
- +4
-
-
13 min IntermediatePost-Workout Stretch: Full Body
A controlled Flexor stretch routine for full body to support length after training without rushing.
-
-
-
-
-
- +7
-
-
10 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 4.
-
-
-
-
-
- +2
-
-
11 min IntermediatePost-Workout Stretch: Lower Body
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 2.
-
-
-
-
-
- +3
-
-
9 min BeginnerPost-Workout Stretch: Upper Body
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 3.
-
-
-
-
-
- +3
-
-
17 min AdvancedQuad & Calf release
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 18.
-
-
-
-
-
- +10
-
-
10 min Intermediate
Recovery: 9-5 Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 7.
-
-
-
-
-
- +4
-
-
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
-
-
13 min IntermediateRecovery: Lower-Body Flush
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 2.
-
-
-
-
-
- +6
-
-
8 min BeginnerRecovery: Post-Travel Unwind
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again.
-
-
-
-
-
- +3
-
-
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 IntermediateRecovery: Upper-Body Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 3.
-
-
-
-
-
- +5
-
-
15 min IntermediateResilient Ankles
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 23.
-
-
-
-
-
- +9
-
-
9 min BeginnerRise and Shine
A bright, full-body wake-up flow to loosen joints and switch on your posture for the day.
-
-
-
-
-
- +5
-
-
15 min BeginnerSciatic Nerve Floss
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 29.
-
-
-
-
-
- +7
-
-
12 min BeginnerSeated Hip Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 14.
-
-
-
-
-
- +6
-
-
14 min BeginnerShield Your Spine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 28.
-
-
-
-
-
- +8
-
-
14 min IntermediateShoulder Glide Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 7.
-
-
-
-
-
- +10
-
-
12 min Advanced
Shoulder Space Builder
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 6.
-
-
-
-
-
- +8
-
-
14 min AdvancedShoulder Stability & Ease
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 9.
-
-
-
-
-
- +10
-
-
13 min BeginnerSpine-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 25.
-
-
-
-
-
- +7
-
-
14 min IntermediateSpringy Achilles Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 22.
-
-
-
-
-
- +7
-
-
9 min IntermediateThe Chest Opener
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 8.
-
-
-
-
-
- +5
-
-
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 IntermediateUnlock Hip Flexors
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 15.
-
-
-
-
-
- +7
-
-
16 min Intermediate
Upper Trap Unwind
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 3.
-
-
-
-
-
- +11
-
-
11 min IntermediateWrist-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 34.
-
-
-
-
-
- +6
-
Explore related pages
Common questions
What is a recovery routine?
A recovery routine is a low-intensity session of gentle mobility and easy stretches meant to keep you moving comfortably without adding training fatigue. It suits rest days or the day after a hard workout. The aim is to feel refreshed rather than worked, so everything stays within an easy, comfortable range. Flexor guides each routine so you can simply follow along and relax.
Do recovery routines reduce muscle soreness?
Gentle movement can feel good when you are sore, but recovery routines are not a guaranteed cure, and soreness has many causes. Treat them as a comfortable way to stay mobile rather than a treatment. Sleep, hydration, nutrition and gradual training progression influence how you feel far more. Stop if a movement causes pain rather than the usual mild post-exercise tightness.
How often can I do recovery routines?
Because they are low intensity, gentle recovery routines can usually be done often, including on consecutive days, as long as they stay comfortable. Listen to your body and reduce the amount on days when you feel especially tired. If you have an injury, illness or health condition, check with a qualified professional about what movement is appropriate for you.
