Stretching Routine Builder

Building a routine takes three quick steps:

1. Pick your areas. Tap any combination of neck, shoulders, back, hips, and legs. The builder pulls a balanced set of stretches from just those regions.
2. Set the pace. Choose how many stretches per area, how long to hold each one, and whether to rest in between. A gentle warm-up might be 15-second holds; a deeper mobility session runs 45–60 seconds.
3. Start the guided session. Each stretch shows an illustrated pose, plain-language instructions, and a countdown ring. When the hold ends the timer beeps and advances automatically — no need to touch your phone with your hands full.

Tips for a good stretch

• Move into each position slowly until you feel a mild, comfortable tension — never sharp pain.
• Keep breathing steadily; don't hold your breath while holding a stretch.
• For paired stretches (left/right), the timer counts one side — repeat on the other side before moving on.
• Warm muscles stretch better; a few minutes of light movement first helps.

Save Routine stores your current selection under a name so you can reload the exact same session later — great for a "morning neck & shoulders" or "post-run legs" habit.

You can embed this util on your own site as a widget. Adding ?embed=1 to the URL loads a compact version with just the tool itself; no header, menu, or documentation. Paste this snippet into your HTML:

Copy snippet Adjust the height to taste.