A guided full body stretching routine
When you do not know where to start, start with everything. The full body routine moves from shoulders and chest to hips, spine and knees in a steady order, with a timer and a voice so you do not need to look at the screen.
Start with a free 5-minute stretchFree first, no account needed. Then Full Body Mobility (15 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- A weekly full reset
- Not knowing which stretch you need today
- Days off from other exercise
- Building a simple routine you can repeat
Why a few slow minutes can help
A full body routine spends a minute or so on each major area, which is enough to notice where you are tight and where you are fine. Doing the same order each time makes it easy to see change from week to week.
Longer options are there when you have more time. The 20-minute routine slows down and adds leg stretches, and the 45-minute session adds more holds on the floor.
Full Body Mobility
Give every corner a little attention.
- 15 minutes
- 12 movements
- Chair + Wall
- Standing, Chair, Wall, 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.
Easy neck rotation
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.
Wrist extensor stretch
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.
Wall calf stretch
Point both feet ahead. Keep the back heel down and back knee straight but not locked.
Easier: Shorten your stance and lean less.
Seated hamstring stretch
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.
Seated ankle circles
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.
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.
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.
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.
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.
Tips for a comfortable session
- Pick a regular time and place, like Sunday morning in the living room.
- Stay in the middle of your range. You can always go further next time.
- Notice which area you want more time with, then use that area's routine on other days.
Slow Full-Body Stretch
One-minute holds, shoulders to calves.
- 20 minutes
- 12 movements
- Chair + Wall
- Standing, Wall, Chair, Floor
- Slow shoulder circles1 min
- Standing chest opener1 min
- Cross-body shoulder stretch1 min each side
- Wall calf stretch1 min each side
- Supported quad stretch1 min each side
- Seated hamstring stretch1 min each side
- Seated figure-four1 min each side
- Half-kneeling hip release1 min each side
- Butterfly sit1 min
- Thread the needle1 min each side
- Child’s pose1 min
- Single knee hug1 min each side
Full-Body Flexibility
Take your time with every major area.
- 45 minutes
- 21 movements
- Chair + Wall
- Standing, Wall, Chair, Floor
- Slow shoulder circles1 min 15 s
- Standing chest opener1 min 15 s
- Cross-body shoulder stretch1 min 15 s each side
- Overhead triceps stretch1 min 15 s each side
- Wrist extensor stretch1 min 15 s each side
- Wall calf stretch1 min 15 s each side
- Supported quad stretch1 min 15 s each side
- Easy neck rotation1 min 15 s each side
- Gentle neck tilt1 min 15 s each side
- Seated ankle circles1 min 15 s each side
- Seated figure-four1 min 15 s each side
- Seated hamstring stretch1 min 15 s each side
- Half-kneeling hip release1 min 15 s each side
- Butterfly sit1 min 15 s
- Gentle cat–cow1 min 15 s
- Thread the needle1 min 15 s each side
- Child’s pose1 min 15 s
- Single knee hug1 min 15 s each side
- Lying knee rolls1 min 15 s each side
- Gentle pelvic tilts1 min 15 s
- Seated side reach1 min 15 s each side
Common questions
How long is the Full Body Mobility routine?
15 minutes and 12 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 + wall. Setups used: standing, chair, wall, floor. 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. Move only to a comfortable stretch. Skip floor movements that hurt your knees, wrists or back, and use the easier option when offered. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.