If you’ve ever felt a little like a creaky door that doesn’t open quite as smoothly as it used to, you’re not alone. Hours spent sitting, repetitive movements, and even certain hobbies or sports can leave our bodies feeling tight and less mobile. While regular stretching can help, not everyone knows where to start, how long to hold a position, or how to progress safely.
That’s where assisted stretching apps can be useful. They give you guided sessions – sometimes inspired by techniques used in professional settings – that can help you work on flexibility, mobility, and comfort in movement. These apps aren’t just for professional athletes. They can be used by many people, including those who want to ease everyday stiffness, improve posture, or simply feel more comfortable when moving.
With so many stretching apps available, choosing one that suits your needs can feel overwhelming. Below, we’ll look at what makes assisted stretching different from stretching alone, what you might expect from using a stretching app, and a detailed, evidence-informed look at some of the best options available right now.
Why Assisted Stretching Can Be Beneficial
Stretching on your own is limited by your own muscle control, awareness, and comfort level. Assisted stretching – whether guided by another person or an app – can help you position yourself more effectively and maintain a stretch without the same effort needed when holding it independently.
Some approaches, such as proprioceptive neuromuscular facilitation (PNF) stretching, use a cycle of muscle activation and relaxation to help you increase range of motion in a controlled way. A study on older adults found that active-assisted stretching programmes could improve mobility and functional performance over time (Shuler et al., 2009).
In professional in-person settings, assisted stretching is carried out by trained practitioners who use their knowledge of anatomy to guide movements safely. Apps can’t replace that hands-on expertise, but they can help you follow a structured plan at home. Many also use video demonstrations, timers, and progress tracking to help you stay consistent – key for any flexibility programme.
How Stretching Apps Fit Into Your Routine
Stretching apps work best when they’re seen as a supplement to other forms of activity and, where needed, professional guidance. They offer:
- Convenience – You can stretch at home, at the gym, or even during a work break.
- Structure – Many apps offer sequences tailored to certain goals, such as posture, sports performance, or relaxation.
- Variety – They can help you discover new stretches you might not otherwise try.
It’s worth remembering that stretching – whether self-led or guided – should be done within a comfortable range, without forcing joints or muscles. If you have an injury, a long-term condition, or persistent discomfort, it’s best to check with a physiotherapist or healthcare professional before starting.
The Best Assisted Stretching Apps in 2025
Here’s a closer look at some of the most popular and well-reviewed assisted stretching apps available, each with its own style and focus.
Pliability (formerly ROMWOD)
Best for: Functional fitness and sports performance.
Pliability offers daily mobility and stretching routines aimed at people who want to complement their strength or endurance training. It’s particularly popular among the CrossFit and functional fitness communities. Sessions range from short mobility boosts to longer recovery-focused routines.
Its approach blends elements of yoga-inspired poses with dynamic and static stretches, all guided by clear video instructions. This can help users maintain better form and avoid straining. The structured, progressive programmes also make it easier to build a daily habit.
STRETCHIT
Best for: Goal-oriented flexibility training.
If you have a specific goal—such as achieving the splits or improving backbends – STRETCHIT offers targeted programmes and challenges to help you work towards it gradually. It features a large library of video classes, from beginner-friendly sessions to advanced flexibility drills.
Progress tracking features, such as taking “before and after” photos, can help you see changes over time. The emphasis is on consistent, progressive stretching rather than quick results, aligning with safe flexibility development principles.
Bend
Best for: Everyday wellbeing and posture support.
Bend takes a simplified approach, offering stretching routines for specific aims such as better sleep, posture improvement, or general mobility. The app uses illustrated guides and straightforward instructions, making it beginner-friendly.
Its short, easy-to-follow sessions can be ideal for fitting into busy schedules, and its posture-focused sequences are particularly useful for people who spend long hours sitting.
GoWOD
Best for: Personalised mobility screening.
GoWOD begins with a mobility assessment to help you identify areas of stiffness or reduced range of motion. From there, it creates a tailored programme that can be used as a warm-up, cool-down, or dedicated mobility session.
While originally popular in the CrossFit community, its customisation features make it suitable for a wide range of users. The free tier offers solid content, and the paid version expands on this with more exercises and tracking tools.
The StretchMasters® App – Physiotherapy-Led Guidance
The StretchMasters® App offers something a little different by basing its programmes on physiotherapy-led methods, including the proprietary Flex-Release® System. This system combines relaxation and muscle activation techniques to prepare the body for deeper stretches, while aiming to work safely within each person’s range.
Who it’s for:
- Fitness enthusiasts – Structured programmes designed to complement sports training and general fitness.
- Desk-based workers – Sequences that can help ease stiffness from prolonged sitting and promote more comfortable posture.
- People focusing on mobility – Options for gentle, controlled stretching to maintain or improve joint range of motion.
Key features:
- Customised routines – You can create or adapt programmes to suit your preferences and needs.
- Video-led demonstrations – Clear guidance to help with positioning and technique.
- Progress tracking – Tools to log sessions and see gradual changes in mobility.
- Safety focus – Encourages stretching within comfort limits and avoiding pain.
While the app can be a useful standalone resource, StretchMasters® also offers in-person assisted stretching in its UK clinics for those who want professional, hands-on support.
Beginners vs Advanced Users – Is There a Difference in Apps?
Many stretching apps are designed to be adaptable, offering beginner-friendly sessions alongside more advanced challenges. For example:
- Bend and Start Stretching focus on entry-level routines with clear, accessible instructions.
- Pliability and STRETCHIT include more advanced sessions for people working towards high-level flexibility goals.
The key is to start at a level that feels manageable and gradually progress, rather than pushing too quickly. This helps reduce the risk of discomfort or strain.
Practitioner-Assisted vs Digital-Only Stretching
While stretching apps are convenient and accessible, they don’t replace the individual assessment and hands-on adjustments you get from a trained practitioner. Both approaches can be beneficial, and many people choose to use them together.
| Feature | Practitioner-Assisted Stretching | Digital-Only Apps |
| Customisation | Adjusted in real time by a trained professional based on your feedback. | Personalised from user input, but no real-time physical feedback. |
| Depth of Stretch | External guidance can help you safely explore a deeper stretch. | Depth is limited to your own control and comfort. |
| Cost | Usually charged per in-person session. | Often lower cost via subscription. |
| Convenience | Requires travel and booking. | Accessible anywhere, anytime. |
Safe Practice & Professional Advice
Whether you’re using an app or working with a practitioner, safe stretching follows a few simple principles:
- Move into stretches gradually – avoid bouncing or forcing the position.
- Stretch within a comfortable range; discomfort is not the goal, and pain should be avoided.
- If you have an injury, medical condition, or persistent pain, seek advice from a healthcare professional or chartered physiotherapist before starting.
- Warm up lightly (e.g., gentle walking) before deeper stretches.
These points align with professional guidance, which emphasises working within individual limits and adapting exercise to your health status.
Final Stretch – Choosing the Right App for You
The best way to choose a stretching app is to think about your goals, your current activity level, and the amount of time you can realistically commit. You might even try a few – many offer free trials – to see which feels most motivating and easy to follow.
Adding guided stretching to your weekly routine can support comfort in daily activities, complement your fitness training, and help you explore new ways to move. Whether you choose a digital app, in-person sessions, or a combination of both, consistency is the factor most likely to lead to progress.
If you’d like to explore more stretching resources, the StretchMasters blog covers topics ranging from posture support to combining stretching with strength training.
References:
O’Sullivan, K., McAuliffe, S., & Deasy, M. (2012). The effects of a 12-week assisted-stretching programme on hamstring flexibility in college-aged males. Journal of Bodywork and Movement Therapies, 16(3), 329–335. https://doi.org/10.1016/j.jbmt.2011.08.006
Shuler, B., Caceres, G., & Shuler, M. (2009). The effects of an active-assisted stretching program on functional performance in elderly persons: A pilot study. Clinical Interventions in Aging, 4, 327–334. https://doi.org/10.2147/cia.s4430
StretchMasters.co.uk. (n.d.). Our Approach. Retrieved August 10, 2025, from https://stretchmasters.co.uk/
Disclaimer:
The content on this blog is provided for general information and wellness purposes only. It should not be considered medical advice, diagnosis, or treatment. StretchMasters® services, including assisted stretching, are intended to support overall wellbeing and are not a substitute for professional healthcare guidance. While reasonable care has been taken in preparing and verifying the information presented in this blog, StretchMasters® makes no claims, representations, or guarantees regarding its completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. This content is intended for general informational purposes only and is not a scientific article. Inconsistencies, inaccuracies, or errors — including in paraphrasing and citation — may be present. Any reliance you place on such information is therefore strictly at your own risk. We strive to ensure that all information is accurate and up to date; however, due to the evolving nature of health research, we cannot guarantee that all content reflects the latest evidence. Additionally, external links shared in blog posts may change, be updated, or become inactive over time without notice. Always consult with a qualified medical professional before starting any new therapy, especially if you have existing health conditions. StretchMasters®, its parent company Skuil Ltd, and affiliated clinics accept no liability for decisions made or outcomes based on this content. Opinions expressed in individual blog posts are those of the authors and do not necessarily reflect the views or policies of StretchMasters® or its subsidiaries. Any reference to third-party organisations, websites, services, or products is not an endorsement.