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Stretching timer: a full-body static stretch routine

Short answer

The American College of Sports Medicine recommends flexibility exercises for each major muscle–tendon group, a total of 60 seconds per exercise, on at least 2 days a week. This timer walks you through eight static stretches, timing each side and splitting the 60 seconds into the hold length you choose, with 10 seconds to get into position.

Last reviewed 28 October 20261 published sourcesNot medical advice

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Stretching timer

A full-body routine of static stretches. Each stretch adds up to 60 seconds per side, with 10 seconds to get into position.

2 holds per stretch · about 18 minutes in all

Ready: 8 stretches

0:10

Calves first · 17:30 left

  1. 1. Standing calf stretchCalves · each side
  2. 2. Seated hamstring stretchHamstrings · each side
  3. 3. Standing quad stretchQuadriceps · each side
  4. 4. Kneeling hip flexor stretchHip flexors · each side
  5. 5. Figure-four glute stretchGlutes · each side
  6. 6. Doorway chest stretchChest
  7. 7. Cross-body shoulder stretchShoulders · each side
  8. 8. Overhead triceps stretchTriceps · each side

Stretch to the point of mild tightness, never pain. Runs entirely in your browser. Nothing is saved or sent anywhere, and sound stays off unless you turn it on.

Reaching 60 seconds per stretch
Hold lengthHolds per stretchStretching per sideWhole routine
15 seconds460 s18 min
20 seconds360 s18 min
30 seconds260 s18 min
60 seconds160 s18 min
Routine time covers 8 stretches (15 timed sides) and 10 seconds to get into each position.

What the ACSM recommends

The American College of Sports Medicine’s position stand on exercise for healthy adults recommends a series of flexibility exercises for each of the major muscle–tendon groups, a total of 60 seconds per exercise, on at least 2 days a week (Garber et al., 2011 (ACSM)). The timer splits those 60 seconds into the hold length you choose and times each side of one-sided stretches separately.

The routine

  1. Standing calf stretch (calves), each side
  2. Seated hamstring stretch (hamstrings), each side
  3. Standing quad stretch (quadriceps), each side
  4. Kneeling hip flexor stretch (hip flexors), each side
  5. Figure-four glute stretch (glutes), each side
  6. Doorway chest stretch (chest)
  7. Cross-body shoulder stretch (shoulders), each side
  8. Overhead triceps stretch (triceps), each side

Ease into each position until you feel a stretch, never pain. If you have an injury or a joint problem, check with a clinician or physiotherapist first.

Planning stretching around hard training days? See how your weekly load is building with the training load calculator, or wind down afterwards with the box breathing timer.

Know which days to push and which to ease off

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Common questions

How long should you hold a stretch?

The ACSM position stand recommends a total of 60 seconds of stretching per flexibility exercise. You can reach that with one long hold or several shorter ones; this timer lets you pick 15, 20, 30 or 60-second holds and repeats them to reach 60 seconds.

How often should you stretch?

At least 2 days a week, covering each of the major muscle–tendon groups, according to the ACSM's 2011 recommendations.

Should stretching hurt?

No. Ease into each position until you feel the stretch and back off if it becomes painful. If you have an injury or a joint problem, check with a clinician or physiotherapist first.

Sources

Figures on this page were checked against these publications on 28 October 2026.

  1. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise. 2011;43(7):1334–1359. doi.org/10.1249/MSS.0b013e318213fefb

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