# Stretch Minute routines

Source: https://stretchminute.com/routines

## For the moment

- [Wake Up](https://stretchminute.com/routines/wake-up): 4 min, 7 stretches, free. A short morning stretch to start the day. Seven standing moves take you from neck and shoulder rolls to hip and knee circles, so you can do it next to the bed with no mat.
- [Desk Break](https://stretchminute.com/routines/desk-break): 4 min, 6 stretches, free. Office stretches for a stiff neck and shoulders. Six moves you can do beside your desk, with nothing but a little floor space: neck, shoulders, forearms and a side bend.
- [Wind Down](https://stretchminute.com/routines/wind-down): 6 min, 8 stretches, Premium. A bedtime stretch to relax before sleep. Eight slow stretches, seated and then lying down, for the hips and the back.
- [Pre-Workout Warm-Up](https://stretchminute.com/routines/warm-up): 5 min, 8 stretches, Premium. Dynamic moves to get you ready to move before a run, a game or the gym. Big arm circles and swings for the upper body, then hip circles, leg swings and knee circles. Keep a wall nearby for the leg swings.
- [Post-Workout Cool-Down](https://stretchminute.com/routines/cool-down): 7 min, 9 stretches, Premium. Static stretches for after a workout. Start standing with the calves, quads, inner thighs, chest and arms, then finish on the floor with hip flexors, hamstrings, glutes and knees to chest.

## By body area

- [Full Body](https://stretchminute.com/routines/full-body): 9 min, 12 stretches, free. 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.
- [Neck & Shoulders](https://stretchminute.com/routines/neck-and-shoulders): 5 min, 8 stretches, Premium. Eight stretches for the neck, shoulders and upper arms: neck rolls and tilts, shoulder rolls, cross-body and triceps stretches, and a chest stretch against a wall.
- [Lower Back](https://stretchminute.com/routines/lower-back): 5 min, 7 stretches, Premium. Seven gentle stretches for the back. One standing side bend, then down to the floor for a seated twist, kneeling reach, cobra, knees to chest, knee rocks and a glute stretch.
- [Hips](https://stretchminute.com/routines/hips): 6 min, 7 stretches, Premium. Seven stretches for the front, sides and back of the hips. It starts standing with hip circles, a side lunge and an outer hip stretch, then moves to the floor for hip flexor, butterfly, twist and glute stretches.
- [Hamstrings & Legs](https://stretchminute.com/routines/hamstrings-and-legs): 5 min, 6 stretches, Premium. Six stretches for the back and front of the legs: forward leg swings, calf and standing quad stretches, then seated and lying hamstring stretches and a lying quad stretch.

## Goals

- [Posture Reset](https://stretchminute.com/routines/posture-reset): 5 min, 7 stretches, Premium. Seven stretches for the places sitting tends to tighten: the back of the neck, the shoulders and chest, the sides, and the front of the hips. It finishes with a kneeling reach and a cobra.
- [Touch Your Toes](https://stretchminute.com/routines/touch-your-toes): 5 min, 7 stretches, Premium. A routine for the back of the legs, hips and lower back, for anyone working toward touching their toes. It moves from standing toe touches and a calf stretch to seated and lying hamstring stretches.