10-minute stretching player

Total session: 10:00 · Includes preparation and side changes.

Ready when you are

Hug pose standing

Movement instructions

Stand comfortably with your feet shoulder-width apart. Cross your arms and rest your hands on opposite shoulders. Hug gently and breathe slowly.

Keep your back comfortable and avoid tensing your shoulders.

Get ready5

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

Up next: Hug pose standing · 0:55

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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.

1. Hug pose standing0:55
2. Toe touch0:55
3. Wide leg bend0:55
4. Lunge · Both sides0:55
5. Child's Pose0:54
6. Lie down0:54
7. Spinal twist · Both sides0:54
8. Lying hamstring · Both sides0:54
9. Seated fold0:54
10. Seated fold0:54

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.

544 seconds moving + 56 seconds for preparation and changes. Changing settings resets playback. Timed sessions select movements from the app routine in order, repeating the sequence for longer sessions. Each exercise lasts 30–60 seconds in total, including both sides.

Based on the app routine: Full Body.

This is a time-adjusted version of an existing app routine, not a newly reviewed exercise prescription. Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.