How soon will I notice a difference?

Many people feel looser within a couple of weeks. Lasting gains in range of motion usually take six to eight weeks of regular practice.

Is this the same as yoga?

There's overlap: both use stretching, breathing and controlled movement. Our sessions focus on the specific joints and muscles that limit you, and add strength work so you keep the range you gain.

I sit at a desk all day. Will this help?

Yes. Sessions target the areas sitting affects most, like your hips, hamstrings, upper back and shoulders, and you'll get simple habits for your working day.

Do I need any equipment?

No. A mat and a little space are enough. A strap, towel or yoga block can help, but none of them is essential.

I'm over 50 and quite stiff. Is it suitable?

Yes. Sessions start gently and progress at your pace. If you have a joint condition or a recent injury, check with your doctor first and tell us when you book.

Should I stretch through pain?

No. Mild tension is fine; pain is a signal to stop. If an area hurts during everyday movement, see a doctor or physiotherapist before you start.

Fitness goal Coached live on video

Mobility & flexibility

Move freely. Feel looser every day.

Long hours at a desk, on the sofa or in the car leave hips, backs and shoulders stiff. Mobility training restores how far and how well your joints move, and flexibility work helps your muscles lengthen comfortably. A few focused sessions a week, guided live by your coach, can change how you feel getting out of bed.

Start with a coach See the plan

Training: 2–3 coached sessions a week
Daily practice: 10 minutes is enough
Stretch holds: 30–60 seconds

The essentials

Four principles do most of the work. Everything your coach plans comes back to them.

Controlled lower-body movement and an overhead arm reach develop mobility and usable range.

Mobility and flexibility aren't the same
Flexibility is how far a muscle can lengthen. Mobility is how well you can control a joint through its range. Moving freely takes both, and your coach trains each.
Little and often
Ten minutes most days beats one long session a week. Your body adapts to regular, gentle stretching over weeks, not in a single sitting.
Strength through your range
Getting stronger at the end of your range of motion helps you keep the flexibility you gain, and makes your joints more resilient.
Stretch to sensation, not pain
A stretch should feel like mild tension you can breathe through. Sharp pain or pinching means ease off; your coach adjusts the position.

How we coach it

A clear path for your first few months. Your coach adjusts every stage to how you're progressing.

Four stages build from a comfortable starting point to balance, a lunge and an overhead reach.

Weeks 1–2

Find your tight spots

Your coach checks how your hips, spine, shoulders and ankles move, and spots what's holding you back.

Weeks 3–6

Open up

Guided stretching and controlled mobility drills two to three times a week, plus a short daily routine to do on your own.

Weeks 7–10

Build control

Active mobility and strength at the end of your range help you own your new range of motion, not just borrow it.

Ongoing

Make it a habit

A short routine that fits your day: before work, after long spells of sitting, or before bed.

A typical week

A starting point, not a rulebook. Your coach shapes it around your schedule, your energy and your experience.

Lunges, desk-break stretches and easy breathing keep mobility practice regular throughout the week.

MonCoached
Hips and lower back
45 min, coached live
TueActive
Desk breaks
Two minutes every hour
WedCoached
Shoulders and upper back
45 min, coached live
ThuActive
Your 10-minute routine
Morning or before bed
FriCoached
Full-body flow
45 min, coached live
SatActive
A long walk
Easy pace, fresh air
SunRest
Easy day
Slow breathing, a gentle stretch

Coached sessions are live, one-on-one video sessions with your coach.

Myths and facts

Bad advice is everywhere. Here's what the evidence and experience actually say.

A gentle moving warm-up and relaxed breathing show that mobility practice does not need force or pain.

Myth

Always stretch before you exercise.

Fact

Long, static holds just before training can briefly reduce power. A moving warm-up works better beforehand; save longer stretches for afterwards or a separate session.

Myth

Some people just aren't flexible.

Fact

Everyone starts from a different place, but nearly everyone improves with regular practice. Progress is gradual and steady.

Myth

Stretching has to hurt to work.

Fact

Pain makes your muscles tense up to protect you. Gentle, consistent tension is what actually improves your range.

Between sessions

Stiffness builds up through the day. A few simple habits stop it from setting in.

Break up sitting
Stand, walk or do a quick stretch every 30–60 minutes. Your hips and back will thank you by evening.
Breathe into it
Slow, deep breathing helps your muscles relax, so you can ease further into each stretch.
Warm up before you stretch
A few minutes of easy movement makes your muscles more pliable and stretching far more comfortable.