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 49–72 of 100 routines
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14 min IntermediatePost-Workout Stretch: Full Body
A 12-move post-training stretch — humble warrior, pancake, and legs-up-the-wall with elongated holds from head to toe.
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7 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A 7-move posterior chain stretch — pigeon, couch stretch, and hamstring pulls when hips and hamstrings are warm post-training.
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10 min IntermediatePost-Workout Stretch: Lower Body
An 8-move leg-day stretch — lizard pose, upward frog, and lying quad stretch focusing on hips, glutes, and hamstrings.
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8 min BeginnerPost-Workout Stretch: Upper Body
An 8-move post-lift upper stretch — doorway pecs, thread the needle, and chest opener balancing the front of the shoulders.
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5 min AdvancedPre-Workout Mobility: Ankles
A 6-move ankle primer — dorsiflexion drills, calf raises, and single-leg stand for stable knees and better squat depth.
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7 min AdvancedPre-Workout Mobility: Core
A 7-move core primer — v-sit, spiderman push-up hold, and bicycle crunch hold stabilizing the trunk before athletic work.
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12 min IntermediatePre-Workout Mobility: Full Body
A 12-move full-body pre-workout primer with dead hang, cat-cow, figure-four, hurdler, calf stretch, and puppy pose.
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11 min IntermediatePre-Workout Mobility: Hips
An 11-move hip primer — leg swings, 90/90 switches, and lateral lunge opening hip capsules before squats and lunges.
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8 min AdvancedPre-Workout Mobility: Shoulders
A 9-move shoulder primer — cactus arms, dynamic chest flys, and plank hold for scapular rhythm before upper-body load.
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15 min AdvancedQuad & Calf release
An advanced 15-move leg release — dynamic quad stretch, soleus stretch, and towel calf stretch for thigh and shin tension.
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5 min BeginnerQuick Ankles & Feet
A 6-move ankle and foot burst — heel-to-toe rocks, lateral foot rocks, and calf raises for balance and articulation.
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6 min BeginnerQuick Chest Opener
A 7-move chest burst — doorway pecs, cactus arms, and chest opener to reverse rounded shoulders and shallow breathing.
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5 min IntermediateQuick Core Activation
A focused core-strength sequence using controlled bracing and floor-based movements to build trunk endurance without equipment.
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10 min BeginnerQuick Desk Reset
A 9-move desk break in under five minutes — chin retractions, hip openers, and seated twist to undo office slump.
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5 min BeginnerQuick Hamstring Ease
A 6-move posterior chain burst — hamstring scoops, toe touches, lying hamstring, and good mornings for tight backs of the legs.
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7 min IntermediateQuick Hip Opener
A 7-move hip rotation burst — 90/90 switches, gate opener, and figure four for deep hip tension in minutes.
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6 min BeginnerQuick Shoulder Unlock
A 6-move chest and shoulder burst — dynamic chest flys, doorway pecs, and wall dog to free overhead reach.
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7 min BeginnerQuick Upper Back Unknot
A 7-move mid-back express — scapula stretch, thread the needle, and camel pose for desk-slouch tension between the shoulder blades.
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10 min IntermediateRecovery: 9-5 Reset
A 9-move desk recovery — couch stretch, kneeling psoas, and figure four opening locked hip flexors and waking dormant glutes.
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10 min IntermediateRecovery: Breath and Reset
A 10-move breath-led recovery reset for chest, spine, and hips with doorway pecs, 90-90, couch stretch, cobra, camel, and puppy pose.
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12 min IntermediateRecovery: Full-Body Reset
A 12-move rest-day support with neck extension, dead hang, forward fold, figure-four, hurdler, puppy pose, and plow.
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13 min IntermediateRecovery: Lower-Body Flush
An 11-move leg flush — standing frog, figure four, legs-up-wall, and seated straddle to boost circulation in tired legs.
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8 min BeginnerRecovery: Post-Travel Unwind
An 8-move post-travel unwind — dynamic chest flys, frog pose, and plow opening hips, neck, and lower back after long sitting.
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10 min IntermediateRecovery: Soft Tissue Flow
A 10-move fascia-focused flow — hip circles, seated twist, and doorway pecs easing connective tissue restriction on rest days.
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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.
