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Your 21-Day Move Better Program

21 Days. 10 Minutes a Day. Move Better.

Open today’s five-movement routine, move at your own pace and complete the day in about 10 minutes. Your progress follows you across devices.

Open today’s routine Exercise library
0 of 21 days

Your progress

Ready for Day 1

Your next 10-minute routine is waiting.

Day 1 of 21

Foundation reset

A calm full-body introduction to Stretch Pro.

About 10 minutes

Guided movement

Preparing your first movement

    Current movement

    Movement 1 · Coming soon

    Routine placeholder · Movement 1 of 5

    Next Movement 2 · Coming soon
    Movement 1 of 5 Move at your own pace

    Your 21-day tracker

    Pick up where you left off.

    Completed days stay synced to your account. Tap any day to open its 10-minute routine.

    Exercise library

    Every Stretch Pro movement, in one place.

    Browse by target area or search by muscle and position. Press play whenever you want a guided refresher.

    15 stretches

    Ankles & calves

    2 stretches

    Seated Ankle and Calf Mobility Ankles & calves

    Seated Ankle and Calf Mobility

    Ankles, calves and feet Seated Mobility
    Staggered-Stance Calf and Hamstring Stretch Ankles & calves

    Staggered-Stance Calf and Hamstring Stretch

    Calves and hamstrings Standing Posterior chain

    Hamstrings & posterior chain

    4 stretches

    Seated Straight-Leg Hamstring Lift Hamstrings & posterior chain

    Seated Straight-Leg Hamstring Lift

    Hamstrings Seated Leg lift
    Lying Bent-Knee Hamstring Extension Hamstrings & posterior chain

    Lying Bent-Knee Hamstring Extension

    Hamstrings Lying Bent knee
    Lying Straight-Leg Hamstring Raise Hamstrings & posterior chain

    Lying Straight-Leg Hamstring Raise

    Hamstrings and calves Lying Straight leg
    Supported Standing Forward Fold Hamstrings & posterior chain

    Supported Standing Forward Fold

    Hamstrings, lower back and lats Standing Supported

    Hips, glutes & thighs

    6 stretches

    Lying Knee-to-Chest Stretch Hips, glutes & thighs

    Lying Knee-to-Chest Stretch

    Glutes, hips and lower back Lying Knee to chest
    Lying Figure-Four Hip Stretch Hips, glutes & thighs

    Lying Figure-Four Hip Stretch

    Glutes and outer hips Lying Figure four
    Knee-to-Chest Hip Rotation Hips, glutes & thighs

    Knee-to-Chest Hip Rotation

    Glutes, hips and lower back Lying Rotation
    Lying Cross-Body Hip Stretch Hips, glutes & thighs

    Lying Cross-Body Hip Stretch

    Glutes, outer hips and lower back Lying Cross body
    Lying Inner-Thigh Stretch Hips, glutes & thighs

    Lying Inner-Thigh Stretch

    Inner thighs and groin Lying Adductors
    Standing Hip Flexor and Quad Stretch Hips, glutes & thighs

    Standing Hip Flexor and Quad Stretch

    Hip flexors and quadriceps Standing Front body

    Shoulders, lats & arms

    3 stretches

    Seated Overhead Shoulder Stretch Shoulders, lats & arms

    Seated Overhead Shoulder Stretch

    Shoulders, lats and upper back Seated Overhead
    Seated Side-Body Stretch Shoulders, lats & arms

    Seated Side-Body Stretch

    Lats, obliques and shoulders Seated Lats
    Standing Wrist and Forearm Stretch Shoulders, lats & arms

    Standing Wrist and Forearm Stretch

    Wrists and forearms Standing Upper body
    Program settings

    Starting a new round clears your 21 completed days. Your range check-ins stay saved.

    Your progress and range check-ins are securely saved to your MoveAli account.