Ways to use this list
- Desk break at work or school: press Chair or desk and spin every hour; each stretch takes under a minute and needs no floor space.
- Cool down after a run or a match with three spins from Cool-down (holding), about 30 seconds on each side.
- Morning routine for beginners: spin five stretches in a row, move slowly and breathe out as you ease into each one.
- Team warm-up: coaches press Warm-up (moving) so players loosen up with swings and circles before the first drill.
- Stretch with older relatives: chair stretches done together, seated safely, with the wheel choosing each next move.
Press Spin the wheel, tap the game or press the Space bar. Change the list in the box as you
like: add your own, delete what doesn't suit you, or write *2 after an entry to give it double the
chance. The game buttons switch the same list to a duck race, hat, claw machine and more.
The full list (32 entries)
- Side neck stretch – tilt one ear slowly towards your shoulder, then switch sides
- Shoulder rolls – roll both shoulders up, back and down in slow circles
- Cross-body shoulder stretch – hold one straight arm across your chest with the other hand
- Overhead triceps stretch – reach one hand down your upper back and ease the elbow with the other hand
- Chest opener – clasp your hands behind you and lift your chest
- Doorway chest stretch – forearms on a door frame, then step gently forward
- Wrist stretch – arm out, palm up, ease the fingers back with the other hand
- Upper back hug – wrap your arms around yourself and gently round your upper back
- Standing side stretch – reach one arm overhead and lean to the other side
- Cat-cow – on hands and knees, round your back, then let it dip slowly
- Child's pose – kneel, sit back towards your heels and reach your arms forward
- Cobra stretch – lie on your front and press up gently through your hands
- Sphinx stretch – lie on your front, propped up on your forearms
- Seated twist – sit tall and turn your upper body to one side, then the other
- Lying spinal twist – lie on your back and lower both bent knees to one side
- Knee-to-chest stretch – lie on your back and hug one or both knees in
- Figure-four stretch – on your back, cross one ankle over the other knee and draw both legs in
- Butterfly stretch – sit with the soles of your feet together and let your knees drop out
- Seated hamstring stretch – sit with one leg straight and reach towards your toes
- Standing hamstring stretch – heel on a low step, then hinge forward from the hips
- Standing quad stretch – hold one foot behind you, knees together, a hand on a wall for balance
- Hip flexor lunge – low lunge with the back knee down, hips easing forward
- Calf stretch at a wall – hands on a wall, one leg back with the heel pressed down
- Side lunge stretch – step wide and bend one knee to stretch the inner thigh
- Forward fold – stand, soften your knees and let your upper body hang
- Thread the needle – on hands and knees, slide one arm under the other and rest your shoulder down
- Ankle circles – lift one foot and draw slow circles in both directions
- Arm circles – small circles growing bigger, forwards and then backwards
- Leg swings – hold a wall and swing one leg forward and back
- Hip circles – hands on hips, draw big slow circles
- Torso twists – feet apart, swing your arms loosely from side to side
- Walking knee hugs – step, pull one knee to your chest, step again and switch
📖 Related guide: How to make fair random teams
Questions people ask
How long should I hold a stretch?
For a held stretch, 15 to 30 seconds is a common guide: ease in until you feel gentle tension, breathe slowly and never bounce. Moving warm-up stretches are done as smooth swings or circles, about 10 of each.
Should I stretch before or after exercise?
A popular approach is moving stretches, like leg swings and arm circles, before activity, and held stretches afterwards, when your muscles are warm. The two presets on this page follow that pattern.
Are these stretches right for back pain or sciatica?
This page is a random picker, not a treatment plan. If you have pain, an injury or a health condition, ask a doctor or physiotherapist which stretches suit you before you start.
Which stretches can I do sitting in a chair?
Press Chair or desk: neck and shoulder stretches, a chest opener, wrist stretches, a seated twist and ankle circles all work from a sturdy chair with your feet flat on the floor.