Stretchat home
- No equipment — just you
- 5–10 min, daily
- Hold each 30–60 sec
- Breathe deeply, move slowly
9 stretches.
zero equipment.
130 sec each sideNeck Stretch
Gently tilt your head to one side. Hold, then switch sides.
230 sec each sideShoulder Stretch
Pull one arm across your body, hold, then switch sides.
330–60 secChest Opener
Clasp your hands behind you and lift your chest. Hold and breathe.
430–60 secLow Back Stretch
Reach your arms forward and sink your chest down. Feel a gentle stretch.
56–8 breathsCat-Cow
Inhale, drop your belly and lift your chest. Exhale, round your back. Repeat slowly.
630 sec each sideHip Flexor Stretch
Step into a lunge and tilt your hips forward. Switch sides.
730–60 sec each sideHamstring Stretch
Sit tall and reach toward your foot. Keep your back straight.
830–60 sec each sidePigeon Stretch
Open up your hips and release tension. Switch sides.
930 sec each sideSeated Twist
Sit tall and gently twist to one side. Hold, then switch sides.
Hold each stretch.
30–60 seconds per stretch (each side where noted). Breathe deeply and move slowly — this is about feeling better, not rushing.
Breathe deeply, move slowly, and stay consistent — never force a stretch.
Print the Stretch flyer.
Save it, print it, stick it on the fridge or take it to the park. Everything you need on one page — no equipment required.
Download PDFThis one's on us.
Want it built around you?
These are the free version. Coaching gets you a plan tuned to your body, schedule, and goals — with a coach in your corner.