Stretching Routine Generator

Build a custom stretching routine tailored to your target areas and available time. Select your muscle groups, choose between static, dynamic, or mixed stretches, and get a complete routine with clear instructions for every stretch.

Target Muscle Groups
Select target muscle groups
Available Time
Select stretching duration
Stretch Type
Select stretch type
Static vs Dynamic stretching

Static stretching involves holding a position for 15–60 seconds to lengthen the muscle and increase flexibility. It is best suited for cool-downs or dedicated flexibility sessions after your muscles are already warm.

Dynamic stretching uses controlled movement through a range of motion, typically involving swings, circles, or flowing movements. It elevates heart rate and primes the neuromuscular system, making it ideal for warm-ups before activity.

When to use each:

  • Before exercise: Dynamic stretching is preferred. Research shows static stretching before intense activity may temporarily reduce power output, while dynamic movement enhances performance.
  • After exercise: Static stretching helps restore muscle length, reduce tension, and promote blood flow for recovery.
  • General flexibility: A mixed approach works well for standalone flexibility sessions. Start with dynamic movements to warm up, then transition into longer static holds.

Key tips: Never stretch cold muscles aggressively. Breathe deeply and avoid bouncing. Mild discomfort is normal; sharp pain is not. Consistency matters more than intensity — short daily sessions beat one long weekly session.

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