10-minute full-body stretching routine

Ten movements, with preparation, both sides and position changes included in ten minutes.

Warm up with gentle movement before starting. Have a stable chair, wall and floor space ready: this sequence includes kneeling and lying down. Read each movement first and pause whenever you need more time. Stop if movement is painful.

Ready when you are

Chest opener standing

Movement instructions

Stand tall with your feet hip-width apart. Rest your hands behind your head, with elbows out to the sides. Gently draw your elbows back and lift your chest.

Use a comfortable range with shoulder or neck problems. Do not force your elbows back.

Get ready10

Total (including preparation): 10:00 · 10:00 remaining

Up next: Chest opener standing · 0:50

Countdown sounds

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Your sequence

Both sides are included. Follow the movement instructions; move at your own pace.

Chest opener standing0:50
Wrist flexion0:50
Lunge · Both sides0:48
Leaning calf · Both sides0:48
Neck laterals · Both sides0:48
Shoulder rolls seated0:50
Side bend seated · Both sides0:48
Seated hamstring · Both sides0:48
Lying hamstring · Both sides0:48
Single knee-to-chest · Both sides0:48

Ten seconds to prepare, ten seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.

How the ten minutes add up

10 seconds to prepare + ten 50-second movement slots + nine 10-second transitions = 600 seconds. Warm-up time is separate.

For two-sided movements, each slot contains 24 seconds on the first side, a two-second side change and 24 seconds on the other side. A slot is available movement time, not a requirement to hold continuously. Ease out or pause when needed.

Step 1 · Standing · 50 seconds including any side change

Chest opener standing

50-second movement slot. Follow the movement instructions; ease out or pause whenever needed.

Stand tall with your feet hip-width apart.
Rest your hands behind your head, with elbows out to the sides.
Gently draw your elbows back and lift your chest.

Use a comfortable range with shoulder or neck problems. Do not force your elbows back.

Gentler option: For less intensity, lower your arms and make the chest-opening movement smaller.

Step 2 · Floor · 50 seconds including any side change

Wrist flexion

50-second movement slot. Follow the movement instructions; ease out or pause whenever needed.

Kneel and place the backs of your hands on the floor, fingers toward your knees.
Keep most of your weight on your knees.
Shift back very slightly until you feel a gentle stretch.

Use care with wrist injuries. Keep pressure very light and stop if it hurts.

Gentler option: For less intensity, reduce the pressure on your hand and keep the wrist movement small.

Step 3 · Floor · 50 seconds including any side change

Lunge

24 seconds on the first side, 2 seconds to switch, 24 seconds on the second side.

Kneel and step one foot forward, with your knee above your ankle.
Lift your torso and reach your arms overhead.
Gently shift your hips forward, then release and change sides.

Avoid straining your knees. Ask a clinician first if you have hip problems.

Gentler option: For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.

Step 4 · Standing · 50 seconds including any side change

Leaning calf

24 seconds on the first side, 2 seconds to switch, 24 seconds on the second side.

Face a wall with your hands resting on it.
Step one foot back, keeping the leg straight and heel down.
Bend your front knee and lean gently toward the wall.
Return and change sides.

Use a sturdy wall for support and avoid forcing your heel downward.

Gentler option: For less intensity, step closer to the wall and soften the stretch.

Step 5 · Seated · 50 seconds including any side change

Neck laterals

24 seconds on the first side, 2 seconds to switch, 24 seconds on the second side.

Sit tall with your shoulders relaxed.
Tilt one ear toward the same-side shoulder.
Return to center and repeat on the other side.

Do not push on your head. Stop and seek advice if the movement hurts.

Gentler option: For less intensity, make the neck movement smaller and leave out any pressure from your hands.

Step 6 · Seated · 50 seconds including any side change

Shoulder rolls seated

50-second movement slot. Follow the movement instructions; ease out or pause whenever needed.

Sit tall with your feet flat on the floor.
Lift your shoulders toward your ears.
Roll them back and down in slow circles.
Reverse the direction halfway through.

Ask a clinician first if you have an existing shoulder condition.

Gentler option: For less intensity, use smaller circles and keep your arms lower.

Step 7 · Seated · 50 seconds including any side change

Side bend seated

24 seconds on the first side, 2 seconds to switch, 24 seconds on the second side.

Sit tall with your feet flat on the floor.
Raise one arm overhead and lean gently to the opposite side.
Return to center and repeat on the other side.

Use a small range if you have back or side-muscle problems.

Gentler option: For less intensity, keep your hand on your hip and lean only a little.

Step 8 · Seated · 50 seconds including any side change

Seated hamstring

24 seconds on the first side, 2 seconds to switch, 24 seconds on the second side.

Sit near the front of a sturdy chair.
Extend one leg with the heel down and toes pointing up.
Hinge forward gently, then sit up and change sides.

Keep the stretch gentle if you have hamstring or lower-back problems.

Gentler option: For less intensity, bend the stretching knee and rest your hands on a stable support.

Step 9 · Floor · 50 seconds including any side change

Lying hamstring

24 seconds on the first side, 2 seconds to switch, 24 seconds on the second side.

Lie on your back with both legs extended.
Lift one leg and hold behind your thigh or calf.
Gently draw the leg toward you, then repeat on the other side.

Avoid pulling hard, especially with hamstring or lower-back problems.

Gentler option: For less intensity, bend the raised knee slightly and support the back of your thigh.

Step 10 · Floor · 50 seconds including any side change

Single knee-to-chest

24 seconds on the first side, 2 seconds to switch, 24 seconds on the second side.

Lie on your back with your legs extended.
Bend one knee and gently draw it toward your chest.
Release slowly and repeat on the other side.

Release the knee if you feel pain or discomfort.

Gentler option: For less intensity, hold behind your thigh and bring the knee in only partway.

Choose a sequence that fits

If floor positions do not suit you, use the standing or seated options in Fit my time. These are different sequences, not identical substitutes. Skip unsuitable movements; you do not need to complete the clock.

Read the full ten-minute guide or explore exercise topics.

General preparation and comfort guidance: American Heart Association. This source does not validate this particular sequence.