Post-workout recovery routines
Recovery-focused stretching and mobility sessions after workouts. Follow Flexor recovery routines with guided pacing so you can downshift after lifting…
Flexor provides general wellness guidance only. These routines do not diagnose, treat, cure, or prevent medical conditions.
65 routines
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10 min BeginnerAnti-Sitting Routine
A 10-move desk-break counterbalance — chin retractions, figure four, and down-dog split reversing hip flexor and spinal strain from sitting.
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16 min BeginnerBack-to-Hip Comfort Routine
A 15-move spine-and-hip sync — 90/90, kneeling psoas, and spinal twist linking lumbar ease with hip mobility.
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8 min BeginnerCool-Down: Back and Shoulders
An 8-move post-training back release — thread the needle, spinal twist, and cobra to settle the spine and open shoulders.
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11 min IntermediateCool-Down: Calves and Feet
A 9-move lower-leg release — soleus stretch, toe squat, and legs-up-wall for calves, ankles, and plantar fascia after impact.
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13 min IntermediateCool-Down: Full-Body Release
A 13-move head-to-toe cool-down — butterfly, rag doll, spinal twist, and child's pose with timed holds after any session.
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9 min AdvancedCool-Down: Hip Flexor Unwind
An 8-move advanced hip flexor cool-down — couch stretch, lizard pose, and pancake for psoas length after hard training.
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10 min BeginnerCool-Down: Legs and Hips
A 9-move leg-day cool-down — butterfly, figure four, quad stretch, and soleus stretch with gentle passive holds.
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11 min BeginnerCool-Down: Post-Run Stretch
An 11-move runner's cool-down — hip flexor stretch, calf stretches, and figure four targeting calves, IT band area, and hamstrings.
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14 min IntermediateCool-Down: Post-Strength Stretch
A 13-move post-lift stretch — long holds for forearms, hips, hamstrings, and spine after heavy resistance training.
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11 min IntermediateCool-Down: Upper Back Unknot
An 11-move mid-back cool-down — eagle arm, thread the needle, and forward fold for rhomboid, trap, and thoracic tension.
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13 min IntermediateDesk Posture Reset
A desk-worker posture reset — chin retractions, bird dog, doorway pecs, and thread the needle to open the chest and reconnect core support.
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12 min IntermediateDrift to Sleep
A floor-based bedtime sequence — figure four, reclined butterfly, and legs-up-wall with long holds to downshift before sleep.
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11 min BeginnerElbow & Hand Comfort Flow
An 11-move arm comfort flow — nerve gliding and soft tissue mobility from elbows through fingers.
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8 min IntermediateEvening Mobility Unwind
An 8-move evening unwind with chest flys, trunk twist, cow face, frog pose, and plow for a slower pre-bed mobility downshift.
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10 min BeginnerExpress Neck Release
A fast 10-move neck routine — chin retractions, neck circles, and scalene stretches for when cervical stiffness hits mid-day.
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6 min BeginnerFasting-Friendly Ease Level 1
A 7-move fasting-friendly ease flow for spine, hips, and core with cat-cow, baby cobra, bulldog, light holds, and child's pose.
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9 min Intermediate
Fasting-Friendly Ease Level 2
A 9-move fasting-friendly stretch for hips, spine, and hamstrings with cat-cow, butterfly, spinal twist, upward frog, seated straddle, and puppy pose.
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10 min IntermediateFasting-Friendly Ease Level 3
Level 3 fasting flow — 10 intermediate moves including 90/90 hip switch and downward dog at low physical exertion.
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10 min BeginnerFoot & Ankle Ease
An 11-move foot and ankle foundation — toe stretch, toe squat, and intrinsic foot work for stiff, tired feet and ankles.
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11 min BeginnerForearm Release
An 11-move forearm and wrist release — wrist flexion, extension, and forearm stretch for typing and gripping fatigue.
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12 min Advanced
Full-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.
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11 min IntermediateGentle Mobility Recovery
An easy recovery session using calm, controlled movement and steady breathing across the major joints.
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12 min Intermediate
Gentle 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.
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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.
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16 min BeginnerGlute & Hamstring Comfort
A 16-move posterior chain release — good mornings, rag doll, and lying hamstring for tight glutes and hamstrings.
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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.
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12 min Intermediate
Hip Comfort
A gentle hip mobility routine using controlled range, breathing, and light activation for days your hips feel restricted.
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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.
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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.
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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.
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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.
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9 min Beginner
Knee-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.
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13 min IntermediateLower Back Comfort
A 13-move active recovery back session — cat-cow, bridges, twists, and figure four for lingering lumbar stiffness.
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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.
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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.
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10 min BeginnerNeck Mobility Recharge
A beginner 10-move neck recharge — rotation, extension, wall arms, and child's pose to support comfortable cervical range.
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11 min Intermediate
Post-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.
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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.
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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.
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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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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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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 Beginner
Quick 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 Intermediate
Recovery: 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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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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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 Advanced
Shoulder 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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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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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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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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22 min Intermediate
Weekend 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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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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