How long should I hold each stretch?

Many simple flexibility routines use 20 to 60 seconds per stretch. Start with 30 seconds if you are warming up or new to stretching, and use 45 to 60 seconds for slower mobility work.

Can I use this stretching timer for left and right sides?

Yes. Turn on side-switch mode and the timer will split each stretch into left and right cues so you know when to change sides.

Should stretching hurt?

No. Stretching should feel controlled, not sharp or painful. Ease off if a position causes pain, numbness, or tingling.

Move gently

Stretching Interval Timer

Build a simple stretching routine with timed holds, optional left/right side cues, short rest breaks, and a big easy-to-read countdown.

Ready

Stretch 1 of 8

0:30

Press start and follow the stretch, switch, and rest cues.

Customize your stretch routine

Stretches Hold seconds Rest seconds Warmup seconds Split each stretch into left and right sides

Tip: use side-switch mode for hamstrings, hip flexors, calves, shoulders, and other stretches where both sides need equal time.

Popular stretching timer setups

Daily flexibility8 stretches30s hold / 10s rest

Mobility session10 stretches45s hold / 15s rest

Deep stretch6 stretches60s hold / 20s rest

Quick warmup6 stretches20s hold / 5s rest

How to use this stretch timer

Choose a preset or set your number of stretches, hold length, rest length, and warmup time.
Leave side-switch mode on when each stretch needs a left and right side cue.
Press start, move into each position gently, and breathe through the countdown.
Stop if anything feels sharp, painful, numb, or unstable.

Simple 8-stretch routine idea

Try this timer with neck rolls, shoulder stretch, chest opener, hamstring stretch, quad stretch, hip flexor stretch, calf stretch, and child’s pose. Keep the intensity comfortable and use the rest cue to change positions safely.

Stretching interval timer FAQ

How long should I hold a stretch?

For a basic routine, 30 seconds per stretch is a useful starting point. Longer 45 to 60 second holds can work well for slower flexibility sessions.

What does side-switch mode do?

Side-switch mode splits each stretch into two equal halves. For a 30 second hold, the timer cues 15 seconds on the left side and 15 seconds on the right side.

Can I use this before a workout?

Yes, but keep pre-workout stretching gentle and consider shorter holds. Dynamic movement may be a better warmup for some activities.

Can I turn the sound off?

Yes. Use the sound button to turn cues off while keeping the visual countdown running.