Stretching together, side by side
Stretching is easier to keep up when someone is doing it with you. These routines are designed for two people side by side, with no chair or wall needed, and they work best on a TV.
Start with a free 5-minute stretchFree first, no account needed. Then Stretch Together (20 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- An evening wind-down as a couple
- Parents and teenagers, or roommates
- A shared habit on the living room floor
- Partners with different flexibility levels
Why a few slow minutes can help
Doing something together makes a habit easier to keep. Each person follows the same timer at their own range, so one of you can go further while the other keeps it small.
Everything here is done side by side, not partner-assisted. Nobody pushes or pulls anyone else, which keeps it comfortable for different bodies.
Stretch Together
Side by side, no equipment. Made for the TV.
- 20 minutes
- 13 movements
- No equipment
- Standing, Floor
Slow shoulder circles
Slowly lift your shoulders, circle them backward, then let them settle.
Easier: Try this seated, with feet on the floor. Make the circles smaller.
Standing chest opener
Let your shoulders settle away from your ears and gently broaden your chest.
Easier: Keep your hands separate beside your hips and turn your palms forward.
Cross-body shoulder stretch
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.
Overhead triceps stretch
Lightly support your left upper arm with your right hand. Keep your chin level and ribs settled.
Easier: Keep the elbow lower or choose the cross-body shoulder stretch if reaching overhead pinches.
Seated side reach
Rest your left hand beside you and reach your right arm overhead.
Easier: Keep your arm lower and lean less. A small movement is enough.
Butterfly sit
Hold your ankles lightly and let your knees rest open under their own weight.
Easier: Move your feet farther away. Skip if the position pinches your hips or knees.
Gentle cat–cow
Exhale and gently round your back. Let your head follow your spine.
Easier: Use a very small range. Skip this movement if wrists or knees are uncomfortable.
Thread the needle
Slide your left arm beneath your right arm, palm facing up. Gently turn your upper chest.
Easier: Keep your shoulder lifted and make the reach smaller. Skip if wrists, shoulders, or knees hurt.
Half-kneeling hip release
Keep your ribs above your pelvis. Gently tuck your tailbone.
Easier: Take a smaller movement. Skip kneeling if it is uncomfortable for your knees.
Child’s pose
Reach your hands forward and lower your chest only as far as comfortable.
Easier: Keep your hips above your heels and use a smaller reach. Skip if kneeling bothers your knees.
Gentle pelvic tilts
Gently tighten your lower belly to tip your pelvis and soften the space beneath your lower back.
Easier: Make the tilt barely visible. Stop if it increases back discomfort.
Single knee hug
Bring your left knee toward your chest, supporting behind the thigh with both hands.
Easier: Keep the knee farther away. Avoid this stretch if you have osteoporosis unless your clinician has cleared it.
Lying knee rolls
Slowly lower both knees a short distance to the left, keeping both shoulders grounded.
Easier: Use a tiny movement. Skip twisting if it aggravates your back.
Tips for a comfortable session
- Cast or mirror the routine to your TV and give each person their own mat or towel.
- Agree before you start that anyone can pause or skip.
- Talk afterward: each of you can note how stiff you felt before and after.
Together in Ten
A shorter session for two, no chair or wall.
- 10 minutes
- 13 movements
- No equipment
- Standing, Floor
- Slow shoulder circles30 s
- Standing chest opener30 s
- Cross-body shoulder stretch30 s each side
- Overhead triceps stretch30 s each side
- Seated side reach30 s each side
- Gentle cat–cow30 s
- Thread the needle30 s each side
- Child’s pose30 s
- Half-kneeling hip release30 s each side
- Butterfly sit30 s
- Single knee hug30 s each side
- Lying knee rolls30 s each side
- Happy baby30 s
Wake Up Together
Five standing minutes for two, side by side.
- 5 minutes
- 5 movements
- No equipment
- Standing
- Easy arm swings1 min
- Standing hip circles1 min
- Standing torso turns45 s
- Standing side bend45 s each side
- Standing chest opener45 s
Common questions
How long is the Stretch Together routine?
20 minutes and 13 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
No equipment. Setups used: standing, floor.
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. Each person should follow their own comfortable range. Never press on or pull a partner into a deeper stretch. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.