The best stretching apps for warm ups and cool downs

Many pundits and runners will attest to the benefits of stretching before and after a run. Finally, a well-designed stretching routine will allow you to transition in and out of a workout smoothly. But if you don’t know where to start stretching, it can be difficult to fit into your schedule. Enter: these top stretching apps that show you exactly what to do.

Depending on the app, you can easily learn from experts and get guidance to help you prepare your body for a hard workout or cool down your body after one. Whether you’re looking for dynamic pre-run moves or want to get your heart rate back down with more static post-workout poses, there’s an app to show you how.

Postrun cooldowns provide a particularly important time to stretch, according to Theresa Toczylowski, MPT, and Clinical Supervisor MossRehab told near Philadelphia The world of the runner. The perfect cooldown allows you to transition your mind and body from a sympathetic state — that’s your fight or flight instinct — to the more relaxed parasympathetic state.

“By taking this time to cool down and get into a parasympathetic state, we gain information about ourselves that then gives us a better sense of our body and how to use it,” says Toczylowski. The perfect cooldown routine allows you to scan your body from head to toe to pinpoint potential weak spots in your body and then strengthen them. Any particularly sore spots, pain, or fatigue should let you know where you need to pay more attention.

Keeping in mind the importance of stretching (and warming up and cooling down), we’ve compiled this list of the best stretching apps to help you prepare for, or unwind after, a workout.

The best stretching apps for runners

Best stretching app overall: Stretching and flexibility at home

Costs: $20/year or $5/month


  • Offers run-specific warm-up and cooldown times
  • Tracks your progress each week and month based on the number of workouts completed, total calories burned and total workout duration
  • Provides detailed instructions
  • Allows you to build your own routine
  • Connects to Apple Music and Spotify


    • Only offers a 7-day free trial
    • Does not provide a coherent video demonstration

      Consider this your go-to app for a range of stretching exercises. If you are not sure where to start then this app is perfect for you thanks to its wide variety of content.

      Choose from six different categories including Warm Up, Cool Down, Pain Relief, Body Relief and Posture Correction. Or you can stick to stretching routines designed specifically for runners, like a three-minute pre-run warm-up or a five-minute post-run cool-down.

      The app is very versatile and you can customize different sequences by changing the duration of each movement or by changing the instructor’s voice. Also, you can create your own routine within the app by selecting the “My Workouts” tab and then clicking on the “Add Exercise” option to add exercises from the content library. This allows you to curate a sequence created for your Body.

      Best Stretching App for Beginners: ROMWOD

      Costs: $14/month


      • Personal mobility test that you can take multiple times to see your progress
      • Guided tutorials for beginners
      • Routines designed specifically for runners
      • Large selection of videos with content added daily
      • Also tracks progress based on total workout duration


        • Only offers a 7-day free trial

          This app is perfect for beginners because you can learn while you practice. You can test and track your flexibility with an in-app test – a two-minute squat test that analyzes your range of motion and identifies weaknesses in your frame by analyzing a series of photos taken from different angles (front, right, and left). have recorded).

          The app also makes personalized class suggestions based on your level of flexibility. It also offers a six-day course for runners that includes classes targeting your key running muscles like your glutes, calves, and hamstrings.

          Best Advanced Stretching App: stretchite

          Costs: $20/month


          • Uploads new videos every week
          • Tracks your progress and integrates with Apple Health
          • Provides detailed instructions and video demonstrations
          • Downloadable routines to use when offline
          • Connects to Apple Music and Spotify


            • Does not offer run-specific warm-up or cool-down routines
            • Only offers a 7-day free trial

              If you’re an experienced runner looking to change up your routine – and someone who loves sticking to a training plan – this app is worth the investment. After setting goals like improving your health or fitness performance and answering a few questions about your health habits and flexibility level, the app suggests a program for you (a runner might enjoy it: 14 days of hip mobility). And when you log in, the workouts are added to your calendar.

              You can also select individual classes each day or ask the app to suggest a stretching session for you depending on your goals (health or flexibility) and goals, such as: B. Back pain relief, better sleep or overall body health.

              With content being uploaded every week, you’re sure to find a routine that works for you. You’ll also find beginner and intermediate sessions, each complete with demonstrations and in-depth commentary, so you can practice perfect form as you go.

              You can also download the routines and access them in the app if you don’t have WiFi.

              The most versatile stretching app: peloton

              Costs: $14/month


              • Has a wide variety of pre- and post-run content
              • Connects to Apple Health
              • Tracks progress based on the number of workouts completed, total workout duration, total calories burned, and time spent training each muscle group
              • Top notch trainers
              • 30 days free trial


                • No connection to Apple Music or Spotify

                  You don’t have to buy a bike or treadmill to join the Peloton community. The Peloton app has a huge library of content – workout warm-ups and cool-downs, as well as specific post-run stretches – and you’re bound to find a class that’s best for you.

                  Even better, you get access to a range of other classes that can help you relax and get into a parasympathetic state, including premium yoga and meditation sessions. Of course, the app membership also gives you a ton of different cross-training options, from cycling to bodyweight cardio routines to solid strength workouts.

                  Best Free Stretching App: Nike training club

                  Costs: Free


                  • Instructors demonstrate each move as you join in
                  • Connects to Apple Music and Spotify
                  • Top Instructors
                  • Tracks progress based on the type of workout you’re doing, duration, and perceived exertion (you only need to enter this measurement manually after each workout).


                    • Doesn’t provide a consistent narration for every video

                      This app offers a wide range of mobility classes that focus on different times of the day (e.g. morning stretches), goals (e.g. improving posture) or runner-specific routines such as restorative yoga flows, shoulder reliefs or a dynamic warm-up. Routines also range in time from a quick 10 minutes to a full hour-long yoga flow for athletes.

                      In addition, you get a ton of other free content to train smart with, such as: B. Diet tips, running plans and more.

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