Stretching timer

Choose a routine and press Start. The timer names each stretch, counts the hold, and moves you to the next one with a chime, so you can follow along without looking at the screen. Holds are 30 seconds each, a common recommendation.

How long to hold a stretch

Exercise guidelines, such as those from the American College of Sports Medicine, suggest holding a static stretch for about 10 to 30 seconds and building up to about 60 seconds of total stretching per muscle group, for example two holds of 30 seconds. Stretch when your muscles are warm, ease in until you feel mild tension, and never bounce or push into pain.

Sitting all day? Take the desk break every hour or two, and use the break timer to remind you. For strength, see the plank timer.

Questions people ask

How long should you hold a stretch?

About 10 to 30 seconds per hold, building to around 60 seconds total per muscle group, is a common recommendation.

Should you stretch before or after exercise?

Gentle movement and dynamic stretches suit a warm-up; longer static holds are usually best after exercise, when your muscles are warm.

How often should I take a stretch break at work?

Every 30 to 60 minutes of sitting, stand up and move for a minute or two. A longer stretch break every couple of hours helps too.