What is Stretch Timer?

Stretch Timer counts down your stretching and rest intervals with audio cues so you can focus on the movement. Set durations, pick how many rounds, and hit start.

Stretch duration, rest duration, and number of rounds are all numeric inputs you set before pressing Start. The timer alternates between Stretch and Rest phases, beeps when each phase ends, and flashes a large 3-2-1 cue in the final three seconds so you can finish your position cleanly. The card shows the current stretch and previews the upcoming one, pulled from a built-in list of twelve everyday stretches — or replaced by your own list if you paste one in. When the routine finishes you get a summary with total time, active stretch time, and round count.

How to use

1. Step 1 — Set your stretch duration (e.g., 30 seconds) and rest period (e.g., 10 seconds).
2. Step 2 — Choose the number of rounds and press 'Start' to begin your stretching routine.
3. Step 3 — Follow the visual countdown and audio cues as the timer alternates between stretch and rest phases.

When to use

• Loosening up after two or three hours at a desk without leaving the chair behind.
• Warming up before a run or workout with a short three-round flow.
• Winding down before bed with slow stretches and longer rests.

Result

After sitting at your desk for 2 hours, set up a 5-round routine with 30-second stretches and 10-second rests. The timer guides you through each stretch with clear countdowns and a bell when it's time to switch.

FAQ

How long should each stretch be held?

For warm-up purposes, 15 to 30 seconds is enough to loosen the muscle. For flexibility gains, hold each stretch 45 to 60 seconds so the connective tissue actually adapts. Bouncing or pushing into pain is what tears fibres, so stop at the gentle pull, not the sharp ache.

Do I have to do all twelve suggested stretches?

No. The list is a rotation hint, not a rule. Set the round count to match how many stretches you want to do, or ignore the suggested names entirely and run your own sequence in your head. The timer just keeps the clock honest.

Will the audio beep wake other people up?

The beep is a single half-second tone at moderate volume from the device speakers. Headphones work as well. If it's loud for the room, hit the Sound toggle in the settings panel — it silences every cue from then on without stopping the countdown.

Why does the timer keep running when I switch tabs?

The timer uses a setInterval that survives backgrounding, so a short distraction won't throw the routine off. Some devices throttle inactive tabs after a few minutes, so for very long sessions keep this page visible to be safe.

Is this safe if I have lower-back pain or a recent injury?

Gentle range-of-motion work is usually fine, but anything sharp or radiating is a sign to stop and check with a clinician or physiotherapist. The timer is a clock, not a medical tool, and the suggested list assumes a body without active injury or recent surgery.

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