Should I stretch before or after training?

Moving stretches suit before, when you want range without losing power; held stretches suit after or as a separate session. Draw with that in mind, since the list contains both.

How many should I draw for a full routine?

Six to eight covers the major groups without becoming a session of its own. If several draws land on the same area, keep drawing — the value is in the spread.

Stretching Exercise Generator

Suggests a static stretch to hold — hamstrings, shoulders, hips — for a dedicated flexibility session, distinct from a pre-workout warm-up or post-workout cooldown routine.

Seed (optional)

A word rebuilds the same list later. Leave it empty for a fresh draw each time. A seed is for repeatability, not secrecy — it makes the list predictable on purpose.

Don't repeat what I've already seen

Your result will appear here.

What this generator does

Returns a single stretch, for a cool-down or a break from sitting. Distinct from the cooldown generator, which draws from a wider set of easing-off activities rather than stretches specifically.

What you'll get

This generator draws from a hand-checked list of 12 entries. Here is a spread of 6 of them, so you can see the style before you generate:

Standing hamstring stretch
Seated forward fold
Child's pose
Triceps overhead stretch
Figure-four glute stretch
Neck side stretch

A fixed sample of the list, not a live draw — your own results are picked at random from all 12, without repeating until the list runs out. Original HEKNO-curated static-stretch list. Last reviewed 2026-07-25.

How to use this tool

Press generate for a stretch.
Hold for 20-30 seconds, then generate the next one.

Common use cases

Building a flexibility routine
General mobility work
Desk-break stretching

How this generator works

Stretches are drawn from a list covering the major muscle groups, and they are not all the same kind — some are held still, and some move through a range. Which you have drawn matters, because the two suit opposite ends of a session.

Limitations and good to know

It does not know what is tight on you. A stretch drawn at random may be for something that already moves perfectly well.
No hold time is given. That is deliberate — the useful hold depends on whether you are warming up or cooling down, and the same stretch serves both.
This is not rehabilitation. If something hurts rather than feeling tight, a list of stretches is the wrong tool and a physiotherapist is the right one.

Practical tips

Hold steadily and breathe out as you ease further in, rather than bouncing.
Stretch when already warm; a cold stretch achieves less and carries more risk.

Entries are chosen with your browser's cryptographic random number generator, so every entry on the list is equally likely. How Generate Random works.

Not personalised fitness or medical advice — check with a qualified professional before starting a new exercise routine.

Frequently asked questions

Should I stretch before or after training?: Moving stretches suit before, when you want range without losing power; held stretches suit after or as a separate session. Draw with that in mind, since the list contains both.
How many should I draw for a full routine?: Six to eight covers the major groups without becoming a session of its own. If several draws land on the same area, keep drawing — the value is in the spread.