Stretching routine generator

Generate a stretching routine tailored to the body area you want to work on, the time you have and the hold time you want per stretch. The routine adjusts automatically to fill the available time.

Example:
20 to 30 s is a good guideline for a standard stretch

How it works

This tool draws from a library of stretches sorted by body area and builds a routine that best fills the time you have, taking into account the chosen hold time and a short 10-second transition between each stretch. Stretches done on both sides (right/left leg, right/left arm...) count double in the time calculation.

How do I choose the hold time?

For a recovery stretch or general flexibility work, 20 to 30 seconds per position is a common guideline. For more dynamic warm-up stretches, shorter holds (10 to 15 seconds) are enough. Increasing the hold time naturally reduces the number of stretches the routine can include in the chosen duration.

What if the generated routine doesn't suit me?

You can regenerate a routine with a different duration or hold time, or switch the target body area. This tool offers a practical, generic session outline: it is informational and does not replace the advice of a health professional or physical therapist, especially in case of pain, injury or a specific condition.

The routine is generated entirely in your browser: no data you enter is sent to a server.