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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

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About this timer

Eight thirty-second holds through the major muscle groups with ten seconds to change position, run twice so each side gets a turn. Thirty seconds is the length most static stretching research settles on — long enough for the tissue to relax into the position, short enough to get through a full-body routine in about ten minutes. Save it for after training or as its own session rather than before.

Best for

  • Cooling down after training
  • Desk workers with tight hips and shoulders
  • A short daily mobility habit

The eight positions

  • Neck and shoulders — ear towards shoulder, then cross-body arm stretch
  • Chest opener — hand on a doorframe, rotate away
  • Upper back — clasp hands in front and round the spine
  • Hip flexors — half-kneeling lunge, tuck the pelvis under
  • Hamstrings — hinge forward with a long spine, knee softly bent
  • Quads — standing, heel to glute, knees together
  • Calves — back heel down against a wall
  • Lower back twist — lying, knees dropped to one side

Scaling it

Easier
One pass rather than two, and back off any position that produces more than mild tension.
Harder
Extend the holds to sixty seconds, or add a third pass.

How the clock runs

One pass through this timer is 16 rounds and 5 min. The sequence repeats 2 times, so the whole session runs 10 min across 32 intervals. The intervals break down as 8 × 30 sec and 8 × 10 sec.

#IntervalLengthElapsed
1 Neck & Shoulders 00:30 00:30
2 Change Position 00:10 00:40
3 Chest Opener 00:30 01:10
4 Change Position 00:10 01:20
5 Upper Back 00:30 01:50
6 Change Position 00:10 02:00
7 Hip Flexors 00:30 02:30
8 Change Position 00:10 02:40
9 Hamstrings 00:30 03:10
10 Change Position 00:10 03:20
11 Quads 00:30 03:50
12 Change Position 00:10 04:00
13 Calves 00:30 04:30
14 Change Position 00:10 04:40
15 Lower Back Twist 00:30 05:10
16 Change Position 00:10 05:20

Questions about the Stretching & Mobility Template

Should I stretch before or after exercise?

After, or as a separate session. Static holds before training temporarily reduce power output — use dynamic movements to warm up instead.

How long should I hold a stretch?

Thirty seconds is the usual recommendation for static stretching, which is what this timer is built around. Longer holds are fine; shorter ones do less.