Exercise library
Stretch and mobility exercise guides
Each guide includes a demonstration, setup steps, suggested dose, common mistakes, easier options, and links into the existing guided player.
Neck guide
Gentle chin tuck
Glide the head straight back. 6 slow repetitions.
View instructions →Neck guide
Lateral neck stretch
Tilt one ear toward the shoulder. 20 seconds each side.
View instructions →Shoulder guide
Supported shoulder pendulum
Let the arm circle gently. 30 seconds each direction.
View instructions →Shoulder guide
Wall-assisted shoulder slide
Slide hands upward. 6 repetitions.
View instructions →Upper back guide
Open-book rotation
Rotate the upper arm open. 5 each side.
View instructions →Upper back guide
Chair thoracic extension
Lean over the chair back. 6 repetitions.
View instructions →Lower back guide
Pelvic tilt
Gently rock the pelvis. 8 slow repetitions.
View instructions →Lower back guide
Single knee hug
Bring one knee closer. 20 seconds each side.
View instructions →Chest guide
Low doorway chest opener
Step gently forward. 20 seconds each side.
View instructions →Chest guide
360-degree rib breathing
Expand the ribs gently. 5 relaxed breaths.
View instructions →Abdomen guide
Relaxed abdominal breathing
Allow gentle expansion. 6 relaxed breaths.
View instructions →Abdomen guide
Supported standing extension
Lean back slightly. 5 repetitions.
View instructions →Lower abdomen / groin guide
Adductor rock-back
Rock hips backward. 6 each side.
View instructions →Hip guide
Supported hip-flexor stretch
Shift the pelvis forward. 20 seconds each side.
View instructions →Hip guide
Supported figure-four
Bring the thigh closer. 20 seconds each side.
View instructions →Knee guide
Quad set
Tighten the thigh. 8 repetitions.
View instructions →Knee guide
Rope-assisted hip-flexor and quad stretch
Bring heel toward you. 20 seconds each side.
View instructions →Calf guide
Runner’s calf stretch
Press the back heel down. 20–30 seconds each side.
View instructions →Calf guide
Seated calf stretch
Draw the toes toward you. 20 seconds each side.
View instructions →Ankle guide
Knee-to-wall ankle glide
Guide knee toward wall. 8 each side.
View instructions →Ankle guide
Controlled ankle circles
Circle in both directions. 5 each direction.
View instructions →Foot guide
Seated plantar fascia stretch
Extend the toes gently. 20 seconds each side.
View instructions →Foot guide
Short-foot activation
Gently shorten the foot. 6 repetitions.
View instructions →Elbow guide
Wrist extensor stretch
Bend wrist downward. 20 seconds each side.
View instructions →Elbow guide
Wrist flexor stretch
Extend wrist gently. 20 seconds each side.
View instructions →Wrist guide
Controlled wrist circles
Circle slowly. 5 each direction.
View instructions →Wrist guide
Gentle hand tendon glide
Move through soft hand shapes. 5 cycles.
View instructions →Wrist guide
Prayer wrist glide
Lower hands slightly. 6 repetitions.
View instructions →