Weekly Stretching Plan: 7 Days, 5 Minutes a Day
A simple weekly stretching plan that covers your whole body in 5 minutes a day: back, hips, legs, shoulders and neck, with a rest-friendly Sunday.
By Ayoub Farid · · 2 min read
Doing the same stretches every day is fine, but rotating focus through the week covers more of your body without making any single session longer. This plan takes about 5 minutes a day and needs only a floor and a wall.
The plan at a glance
| Day | Focus | Key stretches |
|---|---|---|
| Monday | Lower back & spine | Cat-cow, knee-to-chest, supine twist, sphinx |
| Tuesday | Hips | Hip flexor, butterfly, figure-4, pigeon |
| Wednesday | Neck, shoulders & chest | Side neck, chin-to-chest, doorway chest, thread the needle |
| Thursday | Legs | Hamstring, quad, calf, standing forward fold |
| Friday | Full body | Downward dog, world's greatest stretch, forward fold |
| Saturday | Mobility | Deep squat hold, 90/90 hip, ankle circles, wall angels |
| Sunday | Easy recovery | Child's pose, butterfly, supine twist, slow breathing |
Hold static stretches 30–45 seconds per side. Keep everything at mild tension.
Monday: lower back and spine
Start the week by undoing weekend couch time. Cat-cow for 45 seconds, knee-to-chest for 30 seconds per side, supine spinal twist 30 seconds per side, sphinx for 45 seconds.
Tuesday: hips
Kneeling hip flexor stretch, butterfly, seated figure-4 and pigeon pose. If you sit for work, this is your most important day.
Wednesday: neck, shoulders and chest
Midweek is when desk tension peaks. Side neck stretch, chin-to-chest, doorway chest stretch and thread the needle.
Thursday: legs
Standing hamstring stretch, standing quad stretch, wall calf stretch, then a slow standing forward fold.
Friday: full body
A flowing session: downward dog, world's greatest stretch on each side and a forward fold.
Saturday: mobility
Active range work: deep squat hold (hold a doorframe if needed), 90/90 hip stretch, ankle circles and wall angels.
Sunday: easy recovery
Child's pose, butterfly and supine twist, with long slow exhales. Do it in bed if you like; see stretches to do in bed.
How to run the plan with Suppl
Suppl's routines map closely onto this week: Lower Back Relief (Monday), Deep Hip Opener (Tuesday), Desk Break Reset (Wednesday), Leg Flexibility (Thursday), Full Body Flexibility (Friday) and Sleep (Sunday). The guided timer does the counting, so each day is just "open and press start".
Adjusting the plan
- Runner? Swap Saturday for Post-Run Recovery after your long run.
- Very stiff hips? Do Tuesday's routine twice a week.
- Short on time? Do the first two stretches of each day; that's 2 minutes.
Frequently asked questions
Is it OK to stretch every day?
Yes. Gentle daily stretching is safe for most people. See should you stretch every day.
How long should each stretch be held?
30–60 seconds for most static stretches. More detail in how long to hold a stretch.
Can I do this plan in the morning?
Yes. Move gently for the first minute because your body is stiffer after sleep.
When will I see results?
Most people feel less stiff within 2–3 weeks and see measurable range gains in 6–8 weeks.