Stretching timer
A free stretching timer that loads 30 seconds and, with Repeat ticked, beeps every half minute until you stop it. That is one alarm per side per stretch, with no fiddling with a phone between holds. Also searched as stretch timer, 30 second stretch timer, flexibility timer.
How long to hold
| Goal | Hold | Sets |
|---|---|---|
| General mobility, daily maintenance | 15 to 30 seconds | 1 to 2 per muscle |
| Flexibility gains | 30 to 60 seconds | 2 to 3 per muscle |
| Dynamic warm-up before exercise | Keep moving, no holds | 5 to 10 minutes total |
| Static stretching after exercise | 30 seconds | 1 to 2 per muscle |
Use the 60 second timer for the longer holds. The plain 30 second timer is this preset without the routine.
A 10-stretch full-body routine
Thirty seconds each, both sides where it applies. Set Repeat, press Space, and switch at every beep. About ten minutes in total.
- Neck tilt, ear toward shoulder
- Chest opener in a doorway
- Cross-body shoulder stretch
- Standing side bend
- Seated spinal twist
- Hip flexor lunge
- Figure-four glute stretch
- Hamstring stretch, leg on a chair
- Standing quad stretch
- Calf stretch against a wall
Tips
- Ease in until you feel a pull, not pain. Breathe out as you settle in.
- Stretch warm muscles. After a walk or a workout is ideal. The workout timer covers sets and rest.
- Pick Chime for a softer cue. The repeat timer page explains how the loop works.
Frequently asked questions
How long should I hold a stretch?
Fifteen to thirty seconds for general mobility, and thirty to sixty seconds when you are working on flexibility. Do two or three sets per muscle.
How do I time stretches on both sides?
Set 30 seconds and tick Repeat. Switch sides at every alarm and press Reset when the routine is done.
Should I stretch before or after exercise?
Do dynamic movements for 5 to 10 minutes before. Save long static holds for after, when muscles are warm.
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