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 97–100 of 100 routines
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12 min AdvancedWarm-Up: Strength Session Primer
A 13-move full-body lift prep — squats, planks, hip openers, and mountain climbers waking the nervous system before heavy training.
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8 min BeginnerWarm-Up: Upper-Body Activation
An 8-move upper-body prep — neck circles, wall plank, and upward dog before pressing, pulling, or overhead work.
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22 min IntermediateWeekend Reset Flow
A 22-move weekend reset from upward salute and neck rotation through hip openers, dead bug, 90-90 switch, and child's pose.
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- +17
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10 min IntermediateWrist-Friendly Mobility
An 11-move low-pressure upper-body flow — reverse plank, eagle arms, and wall dog without heavy wrist loading.
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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.
