Home Fitness guide The best stretching apps for warm-ups and cool-downs

The best stretching apps for warm-ups and cool-downs

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

Depending on the app, you can easily learn from experts and receive tips that will help you prepare your body for a tough workout or cool down your body after a workout. Whether you’re looking for dynamic pre-workout moves or want to lower heart rate with more static post-workout poses, there’s an app that can show you how.

Post-run cooldowns provide particularly important time to stretch, says Theresa Toczylowski, MPT, and clinical supervisor at MossRehab near Philadelphia. Runner’s world. The perfect cooldown will allow you to shift your mind and body from a sympathetic state – it’s your fight or flight instinct – to a more relaxed parasympathetic state.

“By taking this time to calm down and transition into a parasympathetic state, we gain insights into ourselves, which then gives us a better sense of our bodies and how we can use them,” Toczylowski says. The perfect recovery routine will allow you to perform a head-to-toe analysis of your body to identify and then strengthen any weak spots in your body. Any particularly painful spots, aches or fatigue should tell you where you need to pay more attention.

Keeping in mind the importance of stretching (as well as warm-ups and cool-downs), we’ve put together this list of the best stretching apps to help you get ready for a workout or relax after a workout.


The best stretching apps for runners

Best stretching app overall: stretching and flexibility at home

Cost: $20/year or $5/month

Advantages:

  • Offers race-specific warm-ups and cooldowns
  • Tracks your progress weekly and monthly, based on the number of workouts you’ve completed, total calories burned, and total exercise time
  • Provides detailed instructions
  • Allows you to create your own routine
  • Connects to Apple Music and Spotify

    The inconvenients:

    • Only offers a 7-day free trial
    • Does not offer a consistent video demonstration

      Consider this your go-to app for a range of stretching routines. If you don’t know where to start, this application 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 the three-minute pre-run warm-up or the five-minute post-run cooldown.

      The app is very versatile and you can customize different sequences by modifying the duration of each movement or changing the voice of the instructor. Additionally, you can create your own routine in the app by selecting the “my workout” tab and then clicking the “add exercise” option to add exercises from the content library. This allows you to organize a sequence designed for your body.


      Best stretching app for beginners: ROMWOD

      Cost: $14/month

      Advantages:

      • Personal mobility test that you can take several times and therefore see your progress
      • Guided tutorials for beginners
      • Routines designed specifically for runners
      • Wide range of videos with content added daily
      • Also tracks progress based on total workout time

        The inconvenients:

        • Only offers a 7-day free trial

          This application is perfect for beginners because it allows you to learn while practicing. 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 you take from different angles (before , right and left ).

          The app also offers personalized lesson suggestions based on your level of flexibility. Plus, it offers a six-day course designed for runners, which includes classes that target your core running muscles like glutes, calves, and hamstrings.


          Best stretching app for advanced: Stretchit

          Cost: $20/month

          Advantages:

          • Uploads new videos every week
          • Tracks your progress and integrates with Apple Health
          • Provides step-by-step instructions and video demonstrations
          • Downloadable routines to use when you’re offline
          • Connects to Apple Music and Spotify

            The inconvenients:

            • Doesn’t offer race-specific warm-up or cool-down routines
            • Only offers a 7-day free trial

              If you’re a seasoned runner looking to change up your routine and like to follow a workout schedule, this app is worth the investment. After setting goals such as improving health or physical performance and answering a few questions about your health habits and level of flexibility, the app will offer you a program (a runner might appreciate: 14 days of mobility of the hip). And when you sign up, the workouts are added to your calendar.

              You can also choose individual classes each day or have the app suggest a stretching session, based on your goals (health or flexibility) and goals, such as back pain relief, better sleep or the health of the whole body.

              With content uploaded weekly, you’re sure to find a routine that works for you. Plus, you’ll find beginner and intermediate sessions, each complete with demonstrations and in-depth narration, so you can practice perfect form as you go.

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


              Most Versatile Stretching App: Peloton

              Cost: $14/month

              Advantages:

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

                The inconvenients:

                • Doesn’t connect to Apple Music or Spotify

                  You don’t have to buy a bike or tread to be part of the Peloton community. The Peloton app has a huge library of content — workout warm-ups and cool-downs, and post-race specific stretches included — and you’re bound to find a class that works best for you.

                  Even better: you have access to a range of other classes that can help you relax and enter a parasympathetic state, including top-notch yoga and meditation sessions. Of course, joining the app 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

                  Cost: Free

                  Advantages:

                  • Instructors demonstrate each move as you follow
                  • Connects with Apple Music and Spotify
                  • Top notch instructors
                  • Tracks progress based on the type of workout you do, duration, and perceived amount of exertion (just manually enter this metric after each workout)

                    The inconvenients:

                    • Doesn’t provide consistent narration for every video

                      This app offers a wide variety of mobility classes that focus on different times of your day (like a morning stretch), goals (like addressing posture), or runner-specific routines like restorative yoga flows, muscle releases, and more. shoulders or a dynamic warm-up. The routines also vary in time, ranging from quick 10 minutes to a full hour-long yoga flow for athletes.

                      Plus: you get a ton of other free content that can help you train smart, like nutrition tips, running plans, and more.

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