Choose a stretching or mobility routine by what you need now.
The best starting point is the context: preparing to move, taking a break from sitting, working on flexibility, or winding down. Flexor organises guided sessions by purpose, body area, difficulty, sport, and duration—so instead of scrolling endless exercises, you pick a complete routine that fits the moment and follow it with timing, audio, and visual cues.
Showing 25–48 of 100 routines
Page 2 of 5
-
12 min AdvancedFull-Body Flexibility Builder
A 12-move advanced flexibility practice for spine, hips, hamstrings, and shoulders with dead hang, figure-four, hurdler, puppy pose, and plow.
-
-
-
-
-
- +7
-
-
11 min IntermediateGentle Mobility Recovery
An easy recovery session using calm, controlled movement and steady breathing across the major joints.
-
-
-
-
-
- +4
-
-
12 min IntermediateGentle Neck Release
A slower 12-move neck session — ear-to-shoulder, neck laterals, and child's pose for low-intensity scalene and upper-trap release.
-
-
-
-
-
- +7
-
-
16 min IntermediateGentle Nerve-Friendly Mobility
A soothing 16-move nerve-friendly flow — trunk rotation, good mornings, and figure-four twist for guarded, sensitive backs.
-
-
-
-
-
- +11
-
-
16 min BeginnerGlute & Hamstring Comfort
A 16-move posterior chain release — good mornings, rag doll, and lying hamstring for tight glutes and hamstrings.
-
-
-
-
-
- +11
-
-
14 min Intermediate
Glute & Hip Reset
A 14-move deep glute release — pigeon, figure four, and single-leg bridges targeting lateral hip rotators and piriformis area.
-
-
-
-
-
- +9
-
-
12 min IntermediateHip Comfort
A gentle hip mobility routine using controlled range, breathing, and light activation for days your hips feel restricted.
-
-
-
-
-
- +7
-
-
16 min IntermediateHip Opener Flow
A 16-move hip rotation flow — 90/90 switches, frog pose, and lizard pose targeting internal and external hip range.
-
-
-
-
-
- +11
-
-
15 min IntermediateHip-to-Back Comfort
A 15-move hip-to-lumbar flow — figure four, kneeling psoas, and spinal twist for hip mobility and back comfort.
-
-
-
-
-
- +10
-
-
6 min IntermediateHotel Room Decompress
A 7-move hotel-room unwinding flow with neck flex, upward salute, humble warrior, lateral lunge hold, and standing frog.
-
-
-
-
-
- +2
-
-
12 min Intermediate
Knee Comfort Builder
An intermediate 12-move knee session — wall sits, hip bridges, and dynamic quad stretches to build surrounding muscle support.
-
-
-
-
-
- +7
-
-
13 min AdvancedKnee Cushion Routine
An advanced 14-move stair-prep flow — reverse lunges, wall sits, and eccentric squats for quads, patellar tendon, and ankles.
-
-
-
-
-
- +9
-
-
9 min BeginnerKnee-Friendly Mobility
A gentle 10-move knee flow — ankle circles, knee-to-wall, and air squats that load through hips instead of stressing the knees.
-
-
-
-
-
- +5
-
-
13 min IntermediateLower Back Comfort
A 13-move active recovery back session — cat-cow, bridges, twists, and figure four for lingering lumbar stiffness.
-
-
-
-
-
- +8
-
-
11 min BeginnerLower-Back Comfort Reset
A gentle 9-move lumbar reset — cat-cow, knees-to-chest, and legs-up-wall using traction and mild flexion-extension.
-
-
-
-
-
- +4
-
-
6 min BeginnerLowerbody Unlock
A 6-move head-to-toe shake-out — cat-cow, rag doll, standing frog, and triangle pose when you only have a few minutes.
-
-
-
-
-
- +1
-
-
8 min BeginnerMini Mobility Boost
An 8-move movement snack — ankle circles, hip circles, zombie walks, and toe touches to wake key joints fast.
-
-
-
-
-
- +3
-
-
22 min IntermediateMobility and Control
A slow 22-move session for end-range joint control — single-leg stand, dead bug, and 90/90 hip switches build active flexibility.
-
-
-
-
-
- +17
-
-
10 min BeginnerNeck and Upper-Body Ease
A gentle neck, shoulder, and upper-back routine for comfortable movement after screen time, travel, or a busy day.
-
-
-
-
-
- +5
-
-
10 min BeginnerNeck Mobility Recharge
A beginner 10-move neck recharge — rotation, extension, wall arms, and child's pose to support comfortable cervical range.
-
-
-
-
-
- +5
-
-
11 min BeginnerOverhead Mobility
A beginner 12-move overhead prep — wall dog, puppy pose, and shoulder opener to support vertical arm path without low-back arching.
-
-
-
-
-
- +7
-
-
11 min IntermediatePost-Commute Flow
A 10-move post-drive unwind — corner pecs stretch, 90/90 hip switch, and legs-up-wall for commute-built shoulder and hip tension.
-
-
-
-
-
- +5
-
-
12 min Beginner
Post-flight Mobility
A 9-move post-flight grounding flow — legs-up-wall, 90/90 hip switch, and corner pecs stretch right after you land.
-
-
-
-
-
- +4
-
-
9 min AdvancedPost-Workout Stretch: Chest & Shoulders
A 9-move advanced anterior stretch — dead hang, shoulder opener, and bow pose with static holds after heavy pressing.
-
-
-
-
-
- +4
-
Browse routines by goal and activity
Start from an outcome, a lifestyle, or a sport—each guide points back to matching guided routines.
Start with purpose
A routine name is less important than matching the session to the moment. Use these broad categories to choose intentionally, then narrow by body area and time.
- Daily mobility: controlled movement through a comfortable range.
- Flexibility: slower stretches with relaxed breathing and no bouncing or forcing.
- Warm-up: gradually increase movement and use patterns relevant to your activity.
- Cool-down and recovery: lower the intensity and choose calmer movement after activity.
- Comfort-focused movement: gentle general-wellness routines, with clear medical boundaries.
Then choose a realistic level and duration
Pick a level that lets you move with control. A shorter routine you can complete comfortably is a sound starting point. Duration labels are a planning aid, not a target to rush through, and you can stop early whenever needed. If a session feels too hard, drop to an easier one rather than forcing the range.
Browse by goal, audience, and activity
Routines also connect to the wider guides on this site. If you have a specific outcome in mind, a goal page such as desk stretching, improving mobility, or post-workout recovery gathers the most relevant sessions. Audience pages collect routines around a lifestyle, and activity pages prepare you for a sport before and after training.
These guides all point back to the same library, so you can start from a goal, a lifestyle, or an activity and still land on guided routines you can follow straight away.
What the app adds
Flexor turns the choice into a guided session with an ordered sequence, timer, audio and visual cues, and progress features. You can browse ready-made routines, save favourites, make custom routines, or use AI-assisted discovery. Core routines, the library, and the player work offline, so a dropped connection does not stop a session.
Choosing a routine
How do I choose a Flexor routine?
Start with the purpose: daily mobility, flexibility, a desk break, workout preparation, a cool-down, recovery, or general body comfort. Then narrow the choice by focus area, available time, difficulty, and any equipment shown in the details. Select a level that lets you move with control, preview unfamiliar exercises, and change or stop any movement that does not feel suitable.
Are all routines equipment-free?
Many Flexor routines require no specialist equipment and can be followed with enough clear space to move. Some exercises may use optional support such as a stable wall or chair, or simple items such as a towel or block. Check the routine and exercise details before starting so you can prepare the space, avoid unstable substitutes, and choose another session if the listed setup is not appropriate.
How long should a routine be?
There is no single right length; the best routine is one you will actually finish and repeat. A short session done with control is a strong starting point, and you can build up gradually as it becomes familiar. Duration labels help you plan around the time you have rather than set a target to rush through. Filter by minutes available, and stop early any time you need to.
Can I follow routines without an internet connection?
Yes. Flexor's ready-made routines, exercise guidance, plans, the library, and the guided player work offline once content is on your device, so you can follow a session on a commute or in a gym with no signal. An internet connection is needed for Flexor AI discovery and for app-store subscription actions, but the core routine experience does not depend on staying connected.
Are these rehabilitation routines?
No. Flexor routines provide general fitness and wellness guidance for stretching, mobility, workout preparation, cool-downs, recovery, and everyday movement. They are not physiotherapy, injury rehabilitation, diagnosis, or medical treatment, and they are not tailored from an individual clinical assessment. Ask a qualified professional what exercise is appropriate when an injury, surgery, health condition, or persistent symptom changes what you can safely do.
