Stretch Minute Get the app

By body area · Free routine

Full Body

  • 9 minutes
  • 12 stretches
  • Standing, seated or kneeling, lying down
  • Uses a wall

Head to toe in one session. Twelve stretches work through the neck and shoulders, the sides, the legs and hips, and finish on the floor for the lower back.

When to do it: Any time you want to cover everything in one go.

Free in the app. Follow along with a countdown for every hold and a voice that tells you what comes next.

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Illustration of the overhead side reach stretch from the Full Body routine
Overhead Side Reach, one of the 12 stretches in Full Body

The 12 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Ear to Shoulder

    20 s each side

    Stretches the side of the neck.

  2. Cross-Body Shoulder Stretch

    20 s each side

    Stretches the back of the shoulder.

  3. Overhead Side Reach

    20 s each side

    Lengthens the side of the upper back and shoulders.

  4. Standing Side Bend

    20 s each side

    Opens the side of the torso and ribs.

  5. Side Lunge Stretch

    20 s each side

    Stretches the inner thighs.

  6. Standing Quad Stretch

    20 s each side

    Stretches the front of the thighs.

  7. Calf Stretch

    20 s each side

    Lengthens the calves.

  8. Hip Flexor Stretch

    25 s each side

    Opens the front of the hips, tight from sitting.

  9. Butterfly Stretch

    30 s

    Opens the inner thighs and hips.

  10. Seated Hamstring Stretch

    25 s each side

    Stretches the hamstrings and lower back.

  11. Knees to Chest

    30 s

    Gently rounds and relaxes the lower back.

  12. Lying Knee Rocks

    30 s

    Mobilises the lower back and hips with a gentle twist.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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