Stretching Routine Calculator
Generate a stretching plan based on your target body areas and available time.
Get hold times and stretch counts.
Your Stretching Plan
Stretching Routine generates a plan based on your available time and target areas.
General guidelines (ACSM):
- Hold each stretch 15–60 seconds
- Perform 2–4 repetitions per stretch
- Stretch 2–3 times per week minimum
- Total session: 10–30 minutes recommended
Stretch types by body area:
- Neck: Side neck tilt, chin tuck
- Shoulders: Cross-body arm, overhead tricep
- Back: Cat-cow, child’s pose, seated twist
- Hips: Pigeon pose, hip flexor lunge, butterfly
- Legs: Hamstring reach, quad pull, calf stretch
Hold time by goal:
- Warm-up: 15–20 seconds
- General flexibility: 30 seconds
- Deep flexibility: 45–60 seconds