Health

Stretching & Mobility Template

Eight 30-second holds through the major muscle groups with 10 seconds to change position. Repeat once per side.

16 rounds 2 sets 10 min total

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Ready

00:30

Space start or pause · F fullscreen · R reset · Esc exit fullscreen

Rounds

1 Neck & Shoulders 00:30
2 Change Position 00:10
3 Chest Opener 00:30
4 Change Position 00:10
5 Upper Back 00:30
6 Change Position 00:10
7 Hip Flexors 00:30
8 Change Position 00:10
9 Hamstrings 00:30
10 Change Position 00:10
11 Quads 00:30
12 Change Position 00:10
13 Calves 00:30
14 Change Position 00:10
15 Lower Back Twist 00:30
16 Change Position 00:10

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Press start and this template runs as-is — nothing is saved and no account is needed. Customize it to change the rounds, and you get your own timer with its own shareable link.

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