Stretching routine generator
Choose the areas you want to loosen up, how long to hold each stretch and how many stretches per area. You get a routine ordered from neck to calves, and a timer that walks you through it.
Runs in your browser: nothing you enter is sent anywhere.
How to use it
- Tick the body areas you want to work on.
- Choose a hold time (20, 30 or 45 seconds) and the number of stretches per area.
- Press Generate routine. Press it again for a different mix.
- Get into position for the first stretch and press Start. A beep marks each change and three beeps mark the end.
How the routine is built
Each area has three stretches. The generator shuffles them and takes the number you asked for, then lists the areas from neck down to calves. One-sided stretches count as two steps, left then right.
Worked example
Neck, hips and calves, 2 stretches per area, 30 seconds: each area contributes two stretches. If a chosen stretch is one-sided it becomes two steps, so for instance 6 stretches with 4 of them one-sided make 10 steps of 30 seconds: 300 seconds, or 5 minutes.
Tips
Stretch when your muscles are warm, such as after a walk or a workout, and do not bounce. Breathe slowly. Stop if something hurts. This routine is a general suggestion and not medical advice.
Frequently asked questions
How long should I hold each stretch?
A common rule of thumb for static stretching is 20 to 30 seconds, and the generator offers 20, 30 or 45. Hold until you feel a mild pull, never sharp pain, and keep breathing normally.
How are the stretches chosen?
For each area you select, the generator picks the number you chose at random from a built-in list of three stretches per area. Areas are always shown from neck to calves, so the routine flows from top to bottom.
Why do some stretches appear twice?
Stretches that work one side at a time, such as the cross-body shoulder stretch, are listed once for the left and once for the right, each with the full hold time.
Does the timer work in the background?
It reads the clock, so it stays accurate if the tab is in the background, but the beeps may not play on a locked phone. The beeps need a tap on Start first, because browsers block sound before then.
Is stretching safe for everyone?
Not necessarily. If you have an injury, recent surgery, a joint condition or pain that does not go away, ask a doctor or physiotherapist what is right for you. This page offers general ideas only.