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 73–96 of 100 routines
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10 min IntermediateRecovery: Upper-Body Reset
A 10-move upper-body support — airplane, bow pose, camel pose, and eagle arm opening chest, shoulders, and spine.
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9 min BeginnerRise and Shine
A bright morning mobility flow — upward salute, cat-cow, and air squats to wake joints from head to toe.
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15 min BeginnerSciatic Nerve Floss
A gentle 12-move neural mobility intro — hamstring pulls, figure four, and legs-up-wall for sciatic nerve gliding techniques.
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10 min BeginnerSeated Hip Routine
An 11-move floor-based hip opener — 90/90, butterfly, and happy baby for tight hips when space is limited.
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14 min IntermediateShoulder Glide Routine
A rhythmic 15-move scapular flow — wall dog, eagle arms, and thread the needle for smoother shoulder-blade tracking.
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12 min AdvancedShoulder Space Builder
An advanced 13-move shoulder flow — wall plank, shoulder opener, and puppy pose to create space in the glenohumeral joint.
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14 min AdvancedShoulder Stability & Ease
An advanced 15-move shoulder session — wall plank, rotator cuff activation, and controlled reaches for stable, mobile arms.
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6 min BeginnerSpeedy Lower-Body Mobility
A 6-move leg warm-up — adductor rocks, leg swings, hamstring scoops, and air squats to prep hips and legs fast.
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13 min BeginnerSpine and Core Support
A controlled trunk and hip sequence for bracing, movement awareness, and comfortable everyday support.
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12 min BeginnerSpine-Friendly Mobility
A cautious 12-move back flow — bird dog, dead bug, and seated twists for comfortable spinal range without provoking guarding.
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12 min IntermediateSpringy Achilles Routine
A 12-move calf and Achilles flow — gastrocnemius, soleus, and ankle drills for resilient lower-leg push-off.
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8 min AdvancedStrength Prep Mobility Flow
A 9-move advanced strength prep — jump squats, dip hold, and elbow plank leg lift weaving mobility and active stability.
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9 min IntermediateThe Chest Opener
A 10-move pec and shoulder opener — doorway pecs, wall pecs, and chest opener to counter rounded-shoulder posture.
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8 min IntermediateThe Glute Primer
A 7-move glute activation burst — bird dog, hip bridges, and bridge leg lift to fire the posterior chain before training.
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9 min AdvancedTravel Stiffness Release
A 10-move travel flush — sumo squat hold, seated straddle, and locust pose targeting stiff lower back and legs after long sitting.
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12 min IntermediateUnlock Hip Flexors
A 12-move psoas-focused flow — couch stretch, kneeling psoas, and lunge to lengthen the front of the hip after sitting.
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16 min Intermediate
Upper Trap Unwind
A 16-move neck-and-shoulder flow — doorway pecs, eagle arms, and ear-to-shoulder for persistent upper-trap and cervical tension.
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10 min Intermediate
Warm-Up: Court Quickness
A 10-move court prep — side lunges, lateral leg swings, and butt kicks for multi-directional lower-body readiness.
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12 min AdvancedWarm-Up: Cycling Mobility
A 12-move cycling prep — hip flexor openers, hamstring scoops, and knee circles for pedaling posture and knee comfort.
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9 min AdvancedWarm-Up: Full-Body Shakeout
A 9-move rhythmic reboot — hip switches, adductor dips, and jumping jacks to raise core temperature and circulation.
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11 min IntermediateWarm-Up: Hips and Ankles
An 11-move lower-body warm-up — hip circles, lateral lunges, and knee-to-wall for squat depth and ankle dorsiflexion.
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9 min IntermediateWarm-Up: Lower-Body Activation
A 9-move lower-body power prep — kang squats, chair pose, and controlled butt kicks for glute and quad recruitment.
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10 min AdvancedWarm-Up: Run-Ready Prep
An 11-move run prep — high knees, warrior III, and dynamic quad stretch priming hips, hamstrings, and ankles for impact.
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10 min BeginnerWarm-Up: Shoulder Readiness
An 11-move shoulder prep — wall arms, dynamic chest flys, and overhead reach for rotator cuff and scapular readiness.
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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.
