Gentle Range7 quick questions
Tap the answer that sounds most like you. There are no wrong answers, and every break here is gentle.
Last time you got .
Question 1 of 7
Where does most of your day happen?
Question 2 of 7
When would a stretch break fit best?
Question 3 of 7
How do you like to move?
Question 4 of 7
Pick the scene that looks most like your week.
Question 5 of 7
How much time can you usually spare?
Question 6 of 7
What would a good stretch break feel like to you?
Question 7 of 7
Pick a stretch buddy.
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Your result
The desk reset
Short, seated breaks between screens.
Most of your day happens at a desk or on a screen, so your best break is a short one you can do right there in your chair. A few slow shoulder rolls and a gentle twist between tasks is plenty, and nobody needs to notice.
Try this: Twice today, try three slow shoulder rolls, ear to shoulder on each side, and a small seated twist.
Read next
A free 5-minute desk stretch timer- Desk stretches for a stiff back: a 5-minute chair routine
Neck and shoulder stretches for tension from screens
In Gentle Range, try the free Neck & Shoulders routine, or the free Desk Reset plan: four weeks of short neck, shoulder and seated sessions built around a working day.
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Your result
The morning wake-up
A slow, standing stretch to start the day.
You like to start the day on the right foot, so your stretch break belongs in the morning. A few slow, standing moves before breakfast can make the start of the day feel less rushed. Keep it easy: this isn't a workout.
Try this: Tomorrow, before you look at your phone, take a big breath, reach for the sky, then do a gentle side bend each way.
Read next
- A gentle morning stretch routine for beginners
Hip stretches after sitting all day- A free 5-minute desk stretch timer
In Gentle Range, the free Morning Wake-Up routine takes about nine minutes, and the free Everyday 15 gives you fifteen balanced minutes with chair-supported options.
Get Gentle Range
Your result
The bedtime unwind
Slow, supported moves to close the day.
You'd rather save your stretch for the end of the day, when you can go slowly. Soft, supported moves, some of them lying down, are a calm way to mark the day as done. Slow breaths matter more than how far you stretch.
Try this: Tonight, lying in bed, try a minute of slow belly breathing, then a gentle knee to chest on each side.
Read next
- Gentle stretches you can do in bed
- Neck and shoulder stretches for tension from screens
- A free 5-minute desk stretch timer
In Gentle Range, the free Extra Gentle routine has small, supported moves for low-energy days, and the free Neck & Shoulders routine lets the day's desk tension go before bed.
Get Gentle Range
Your result
The on-the-go stretch
Tiny breaks that fit into any gap, wherever you are.
You're often on the move, or stuck in a seat that isn't yours. Your best breaks are small and quiet: ankle circles under the seat, a stretch while you wait, a quick stand whenever you can.
Try this: Next time you're sitting for a while, try ankle circles, a few shoulder rolls and a small seated twist.
Read next
- Stretches for long flights that won't bother your neighbour
Wrist and hand stretches for typing and phones- A free 5-minute desk stretch timer
In Gentle Range, the free Quick Reset is a tiny standing break for any gap in the day, and the free Hands, Feet & Ankles routine is all small seated moves.
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Your result
The chair session
A whole stretch break, done sitting down.
You'd like to stretch without getting down on the floor, and a sturdy chair is a lovely place to do it. With your feet flat and your back tall, there's plenty you can do, from shoulder rolls to a slow seated twist.
Try this: Sit near the front of a sturdy chair, feet flat, and try a few shoulder rolls and a slow seated twist to each side.
Read next
- Chair stretches for older adults: a gentle 10-minute routine
- Desk stretches for a stiff back: a 5-minute chair routine
- A free 5-minute desk stretch timer
In Gentle Range, the free Chair Session is a whole routine done sitting down, with nothing on the floor.
Get Gentle RangeAll five gentle stretch breaks
The desk reset
Short, seated breaks between screens. See the full result
The morning wake-up
A slow, standing stretch to start the day. See the full result
The bedtime unwind
Slow, supported moves to close the day. See the full result
The on-the-go stretch
Tiny breaks that fit into any gap, wherever you are. See the full result
The chair session
A whole stretch break, done sitting down. See the full result