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3-day home stretching workout plan Stretch & Lengthen

Three calm sessions of long held stretches. Breathe through each position rather than forcing it, and hold a little longer each week.

Free, no ads. On the App Store and Google Play.

Workout schedule

3 days a week · 9 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

3 exercises · 11 sets · ~18 min

3 exercises · 10 sets · ~18 min

4 exercises · 12 sets · ~23 min

For anyone new to training, or coming back after a long break. You need no equipment.

Not the right fit?

Each week is 33 working sets across 9 exercises, about 1 h in total.

Sets run from 6 to 15 reps, with 0:25 to 0:30 of rest between them.

Range of motion improves slowly and with repetition, so regular sessions count for more than long ones.

Go a little further. Hold a position a few seconds longer, or ease a little further into it. Stop short of pain.
Look for easier. A position that feels easier than it did last week is the sign it's working.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Deep Flexibility Routine, the same goal at intermediate level, 4 days a week.