Check off the stretches you want, set a hold time for each, then run your custom routine with an automatic countdown for every stretch.
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Check off each stretch you want in your routine and adjust its hold time if you like (defaults are common recommended durations). Select Build & start routine to launch a guided player that counts down each stretch and automatically moves to the next.
Holding a stretch for around 20–45 seconds is commonly recommended to allow muscles to relax and lengthen, compared to very brief stretches that offer less benefit. Combining upper body, lower body and spinal mobility stretches into one short routine helps cover the areas that get tightest from sitting or repetitive activity.
This builder is designed for static holds, which are best done when muscles are warm (after activity), rather than as a cold pre-workout warm-up.
A stretch should feel like gentle tension, not pain. Ease off if you feel sharp or shooting discomfort.
Common questions, answered.
A commonly recommended range is about 20 to 45 seconds per stretch, long enough for the muscle to relax without needing to hold uncomfortably long.
The routine runs in the order the stretches are listed. Uncheck all but your selections and rebuild in a different order if you want to prioritize certain stretches first.
Static stretches like the ones here are generally best done after activity or any time muscles are warm, rather than as a cold warm-up before intense exercise.
Increase that stretch's hold time in the builder before starting, or simply hold the position a bit longer than the timer if your body needs it — the timer is a guide, not a strict limit.