Free Stretch & Yoga Timer
Improve your flexibility and recovery with our free online stretch timer. Follow guided pose sequences with gentle chime transitions, visual progress tracking, and customizable hold times. Great for morning routines, office breaks, post-workout cooldowns, and yoga practice.
How to Use
- Choose a routine - Select Morning Stretch, Office Break, Post-Workout, or Yoga Flow
- Adjust hold time - Pick how long to hold each pose (15s to 60s)
- Press Start - Follow along as each pose is announced with a gentle chime
- Listen for cues - A 3-2-1 countdown and chime signal each transition
- Skip or go back - Use navigation buttons to move between poses
Stretch Routines
- Morning Stretch - 8 poses to wake up your body: neck rolls, shoulder shrugs, cat-cow, forward fold, quad stretches, and hip openers (default 30s each)
- Office Break - 6 quick poses for desk workers: neck stretches, wrist circles, seated twists, hamstring stretch, and chest opener (default 20s each)
- Post-Workout - 10 poses for cooldown and recovery: quads, hamstrings, calves, hip flexors, chest, and triceps (default 30s each)
- Yoga Flow - 8 foundational yoga poses: mountain pose, forward fold, downward dog, warriors, triangle, tree pose, and savasana (default 45s each)
Features
- Gentle chime sounds - Soft audio cues between poses, not harsh beeps
- 3-2-1 countdown - Audio countdown before each pose transition
- Visual progress - See completed, current, and upcoming poses at a glance
- Adjustable hold time - Customize from 15 seconds to 60 seconds per pose
- Skip and rewind - Jump forward or back through the sequence
- Mobile friendly - Works on any device, no app needed
Stretching Tips
- Breathe deeply - Inhale to prepare, exhale to deepen each stretch
- Never force it - Stretch to mild tension, never to pain
- Stay consistent - A few minutes daily beats one long session per week
- Warm muscles stretch better - Light movement before deep stretching helps prevent injury
- Hold, don't bounce - Static holds are safer and more effective than ballistic stretching
