Guide
A simple full-body mobility routine
You do not need a long, complicated stretching session to move better. A few honest minutes most days does more than one long session a week. Here is how to think about it.
Mobility, flexibility and recovery
These words get mixed up, but they point at slightly different things.
- Mobility: active range you can control, useful before training to move well.
- Flexibility: deeper, held stretches that make you looser over time.
- Recovery: gentle, restful movement to downshift on rest days or in the evening.
A short routine you can do anywhere
Start with a minute or two of easy movement to warm up, never stretch fully cold. Then work slowly from the top of the body to the bottom: neck and shoulders, chest, hips, hamstrings and calves.
Breathe slowly and ease into each position on the exhale. There should be a stretch, never a sharp pain.
How long and how often
Little and often wins. Even five to ten minutes on most days keeps you feeling loose. If you have twenty minutes, hold the stretches a little longer and add a second round on your tightest areas.
When to do it
Pair the active version with your training days to prep the body, and use the gentle version on rest days or in the evening to wind down. Real recovery finishes at night, so protect your sleep too.
Ready-made
Get the Stretch pack
Our Stretch pack gives you a full-body routine with clear holds and reps, easier and deeper options, and three focuses to choose from: mobility, flexibility and recovery.
See Stretch, $19Please note. General wellness information, not medical advice. Talk to a professional before making big changes to how you train, eat, or sleep.