Gentle Range
Beginners
How often should you stretch? A beginner's guide to the week
How many days a week, how long each stretch and each session should be, five common beginner myths, and a simple first week to copy.
Screen headaches
Stretches for tension headaches from screen time
Find where your screen day headache sits, then try gentle seated moves for the neck, shoulders, eyes and jaw, plus when to see a doctor.
Between meetings
Five minute stretch breaks for back to back meetings
A standing stretch break for the gap between calls, planned minute by minute, with a two minute version and ways to make room in your calendar.
At your desk
Desk stretches for a stiff back: a 5-minute chair routine
Nine small moves you can do in your chair, in about five minutes, with what each one should and should not feel like.
Mornings
A gentle morning stretch routine for beginners
Six standing moves to wake up a stiff body, how to pace them, and why the first minute should be the smallest.
Bedtime and waking
Gentle stretches you can do in bed
Lying-down stretches for the minutes before you get up or the minutes before sleep, with no floor and no mat.
Travel
Stretches for long flights that won't bother your neighbour
Small in-seat moves that do not bother your neighbour, when to stand, and a short routine for after you land.
Screens and posture
Neck and shoulder stretches for tension from screens
Ten small moves for a neck that has leaned toward a screen all day, and the setup changes that help most.
After sitting
Hip stretches after sitting all day
Standing, lying and chair stretches for stiff hips, what each should feel like, and small ways to sit less.
Seated and supported
Chair stretches for older adults: a gentle 10-minute routine
A gentle ten-minute seated routine, how to set up a chair safely, and easier or stronger options for every move.
Hands and wrists
Wrist and hand stretches for typing and phones
A five-minute routine for busy wrists, fingers and thumbs, plus kinder habits at the keyboard and on the phone.
Stretching guides
Gentle stretching guides for real days
Short, gentle stretching routines in plain words. Pick the one that fits your day: at the desk, first thing in the morning, in bed, on a long flight or in a sturdy chair.
From JPott Studios
One calm email a month
One useful tip, one free printable or tool, and a short note from our apps. Join and get the free welcome pack: printable trackers, a packing list maker and more.