Beginner · 1 min
Starter
Starting routine to get introduced to Stretchlet. Get a quick win now!
Total session: 1:20 · Includes preparation and side changes.
Ready when you are
Power pose
Movement instructions
Stand tall with your feet shoulder-width apart. Place your hands on your hips and open your chest. Keep your chin level and breathe slowly.
Avoid over-arching your back.
Total (including preparation): 1:20 · 1:20 remaining
Up next: Power pose · 0:15
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Power pose0:15
- Hug pose seated0:15
- Chest opener standing0:15
- Power pose arms up0:15
Five seconds to prepare, five 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.
60 seconds moving + 20 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Starter.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
4 timed steps use 4 different movements. Starting positions: Standing, Seated. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Power pose | 15 |
| 2 | Hug pose seated | 15 |
| 3 | Chest opener standing | 15 |
| 4 | Power pose arms up | 15 |
Routine overview
What you’ll move through.
4 timed steps · 1 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0115s
Power pose
Standing · Focus: posture, relaxation.
- 02
15sHug pose seated
Seated · Focus: upper back, relaxation.
- 03
15sChest opener standing
Standing · Focus: chest, shoulders, upper back.
- 04
15sPower pose arms up
Standing · Focus: shoulders, posture.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 15 seconds
Power pose
- Stand tall with your feet shoulder-width apart.
- Place your hands on your hips and open your chest.
- Keep your chin level and breathe slowly.
Balance your weight evenly between both feet.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 2 · 15 seconds
Hug pose seated
- Sit comfortably with your back upright.
- Cross your arms and rest your hands on opposite shoulders.
- Give yourself a gentle hug and breathe slowly.
Use light pressure and relax your shoulders.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 3 · 15 seconds
Chest opener standing
- 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.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 4 · 15 seconds
Power pose arms up
- Stand tall with your feet shoulder-width apart.
- Reach your arms upward and outward in a wide V, palms forward.
- Breathe slowly and hold comfortably.
Keep your ribs over your hips and your shoulders comfortable.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Keep moving
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