ReliefFlow
IN A CHAIR

Chair stretches for your whole body

You can cover the neck, shoulders, wrists, hips and legs without leaving your seat. The main routine here runs fifteen unhurried minutes, and the shorter ones fit between tasks or in front of the TV.

Start with a free 5-minute stretch

Free first, no account needed. Then Gentle Chair Stretch (15 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.

Choose a focus, then follow the guideIllustrative guided session with a movement drawing, a countdown timer and voice cues. Pause or skip any movement. This illustration is not exercise instruction.Your time. Your pace.Choose a focus + session length0:30A clear drawingA gentle timerVoice cuesPauseSkip
Illustrative session. Move gently; stop if it hurts.

Good for

  • Stretching without getting down to the floor
  • Days when you are tired and want the lowest effort option
  • Watching TV from the couch
  • Sharing a quiet break with someone who prefers to sit

Why a few slow minutes can help

A chair gives you support, so you can pay attention to the stretch instead of balancing. Most seated stretches work the same muscles as floor ones, only with less setup.

The routines move from the top of the body to the bottom, which makes it easy to know where you are, and the timer keeps both sides even.

THE ROUTINE · 15 MIN

Gentle Chair Stretch

Every movement from a sturdy chair, at an easy pace.

  • 15 minutes
  • 8 movements
  • Chair
  • Chair, Standing
Start with a free 5-minute stretch
  1. Drawing of seated ankle circles

    Seated ankle circles

    1 min each side · Chair

    Draw small, slow circles with your toes, moving at the ankle rather than swinging the whole leg.

    Easier: Keep the heel lightly on the floor and trace a much smaller circle.

  2. Drawing of slow shoulder circles

    Slow shoulder circles

    1 min · Standing

    Slowly lift your shoulders, circle them backward, then let them settle.

    Easier: Try this seated, with feet on the floor. Make the circles smaller.

  3. Drawing of easy neck rotation

    Easy neck rotation

    1 min each side · Chair

    Turn your head a little to the left, keeping your chin level and chest facing forward.

    Easier: Turn only a few degrees. Stop if the motion causes dizziness or radiating symptoms.

  4. Drawing of gentle neck tilt

    Gentle neck tilt

    1 min each side · Chair

    Tip your left ear slightly toward your left shoulder, keeping your eyes forward and shoulders relaxed.

    Easier: Use a barely noticeable tilt. Stop if you feel dizzy or symptoms travel into your arm.

  5. Drawing of cross-body shoulder stretch

    Cross-body shoulder stretch

    1 min each side · Standing

    Use your right hand to support the upper arm above the elbow, without pressing on the joint.

    Easier: Keep the arm lower and use less pressure. Skip if you feel pinching.

  6. Drawing of wrist extensor stretch

    Wrist extensor stretch

    1 min each side · Standing

    Let your fingers point down. Use your right hand to guide the hand gently toward you.

    Easier: Leave the other hand off and simply let the wrist bend comfortably.

  7. Drawing of seated hamstring stretch

    Seated hamstring stretch

    1 min each side · Chair

    Keep your right foot planted. With a long back, tip forward from your hips a little.

    Easier: Bend the extended knee more and reduce the forward lean.

  8. Drawing of seated figure-four

    Seated figure-four

    1 min each side · Chair

    Keep your chest lifted. Hinge forward a little from your hips until you feel mild tension in your outer hip.

    Easier: Stay upright without leaning. If crossing your leg hurts, skip this stretch.

Tips for a comfortable session

  • Sit toward the front edge of the chair with both feet flat.
  • Use a chair without wheels, or put the wheel locks on.
  • Add one chair routine to something you already do daily, like the first coffee.
ALSO TRY · 5 MIN

Chair Hip Rotation

Foot up, lean in: open your hips from a chair or the edge of your bed.

  • 5 minutes
  • 4 movements
  • Chair
  • Chair
Start with a free 5-minute stretch
  1. Chair hip rotation45 s each side
  2. Seated figure-four45 s each side
  3. Seated hamstring stretch30 s each side
  4. Seated ankle circles30 s each side
ALSO TRY · 5 MIN

Couch Stretch

Stay on the sofa. Five easy minutes.

  • 5 minutes
  • 5 movements
  • Chair
  • Chair
Start with a free 5-minute stretch
  1. Seated march45 s
  2. Seated cat–cow45 s
  3. Seated chair twist45 s each side
  4. Seated knee hug30 s each side
  5. Seated figure-four30 s each side

Common questions

How long is the Gentle Chair Stretch routine?

15 minutes and 8 timed movements. Left and right sides get equal time, and a voice guides every change.

Do I need a mat or any equipment?

You need: chair. Setups used: chair, standing. The app can swap floor movements for chair or standing versions.

What does ReliefFlow cost?

Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.

Is it safe if something already hurts?

ReliefFlow is general wellness guidance, not medical advice. Sit on a stable chair, and skip any movement that makes you feel unsteady or puts pressure on a sore joint. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.