Every sequence below is written as a step table with a hold time per step, so the timer never has to guess. Choose 5, 10, 15, 20 or 30 minutes, narrow it to the area that is complaining, and the rail fills in with the first matching sequence.
The most recently published routines, newest first.
15 min10 stepsDeepHips
The deep squat is the position that human hips are built to rest in and the one that most people in chairs have lost completely. This sequence does not try to get you into it by force; it spends twelve of its fifteen minutes removing the three things that stop you — a stiff ankle, a tight inner thigh, and a hip that will not rotate — and only then sits you down in the position with support. The last three minutes are spent getting out of it, which is the part that most sequences forget.
15 min10 stepsStandardFull body
A morning sequence has one job the evening ones do not: it has to wake up a spine that has been unloaded for eight hours without pushing it into positions it is not ready for. That is why this one starts with the smallest movements and arrives at the biggest ones only after the whole body has been through a smaller version of each. Fifteen minutes, all four areas, and no step you have to be warm to do.
5 min6 stepsStandardCalves & ankles
Five minutes, one wall, and no floor work at all. This is the version to do when you are dressed for something else, in a corridor, or waiting for a kettle — the version that actually happens on the days the mat does not come out. It runs straight-leg and bent-knee work on both sides, then loads the new range with a slow calf raise.
10 min8 stepsGentleHamstrings
A doorway does something no strap can: it holds the leg for you. Put one leg up the frame, lie back, and the hamstring is under a long, steady, hands-free stretch that you can stay in for a minute and a half without your arms getting tired or your lower back joining in. This sequence uses that property for its whole first half and then checks the new range in a seated fold.
10 min8 stepsStandardHips
The deep glute muscles sit under the big one and rotate the hip. They are also the muscles that most often get blamed for a pain that is actually coming from somewhere else — which is why this sequence spends its first steps on the positions that reliably change how the back of the hip feels, and its last steps on the movement that tells you whether it worked.
10 min8 stepsStandardThoracic spine
A brick under the mid-back turns extension from something you do with your lower back into something you can direct at one segment at a time. This sequence uses it in two ways — as a support to drape over while breathing, and as a fulcrum to move over — and pairs both with rotation, because a mid-back that can extend but not turn is still going to send the load somewhere else.