Suppl app iconSuppl

Stretching & Flexibility AppDaily
stretching

Move better. Feel better.

Short guided stretch routines for tight hips, a stiff back, a sore neck and heavy legs. Press start, follow the timer, and ask your AI stretch coach anything.

Download on the App StoreFree download · iPhone & iPad
Illustration of a woman in teal sportswear doing a seated butterfly stretch
Downward dog stretch illustration
Knee-to-chest stretch illustration
Kneeling neck stretch illustration
Standing forward fold to halfway lift illustration
9 stretch routinesAI stretch coachJust a few minutes a day
guided stretches
66guided stretches
stretch routines
9stretch routines
minutes per routine
2–5minutes per routine
languages
33languages

Stretch routines

9 stretchroutines

For every tight spot, from desk to hips. Each routine is a short, ordered sequence of stretches you can finish on your bedroom floor.

2–5 min each

  • Daily Workout

    5 min · 9 stretches

    Free

    A balanced full-body stretch routine

    Daily Workout 1/4Daily Workout 2/4Daily Workout 3/4Daily Workout 4/4

  • Wake Up

    2 min · 4 stretches

    Gentle full-body stretch to start your day

    Wake Up 1/4Wake Up 2/4Wake Up 3/4Wake Up 4/4

  • Desk Break Reset

    4 min · 8 stretches

    Undo the damage of sitting all day

    Desk Break Reset 1/4Desk Break Reset 2/4Desk Break Reset 3/4Desk Break Reset 4/4

  • Deep Hip Opener

    3 min · 6 stretches

    Release tight hips from sitting or training

    Deep Hip Opener 1/4Deep Hip Opener 2/4Deep Hip Opener 3/4Deep Hip Opener 4/4

  • Leg Flexibility

    4 min · 8 stretches

    Hamstrings, quads, calves and ankles

    Leg Flexibility 1/4Leg Flexibility 2/4Leg Flexibility 3/4Leg Flexibility 4/4

  • Lower Back Relief

    3 min · 5 stretches

    Ease tension and mobilize your spine

    Lower Back Relief 1/4Lower Back Relief 2/4Lower Back Relief 3/4Lower Back Relief 4/4

  • Sleep

    2 min · 3 stretches

    Calming stretches to relax before bed

    Sleep 1/3Sleep 2/3Sleep 3/3

  • Post-Run Recovery

    4 min · 8 stretches

    Cool down your legs after a run

    Post-Run Recovery 1/4Post-Run Recovery 2/4Post-Run Recovery 3/4Post-Run Recovery 4/4

  • Full Body Flexibility

    4 min · 8 stretches

    A complete top-to-toe mobility session

    Full Body Flexibility 1/4Full Body Flexibility 2/4Full Body Flexibility 3/4Full Body Flexibility 4/4

Daily Workout

5 minutes

Chin-to-chest neck stretch shown in the Suppl guided session player

Chin-to-Chest Neck Stretch

1 of 9

0:29

Move slowly and never force your head down. Stop if you feel sharp pain.

Next · Clasped Hands Chest Opener

Built-in timerSafety cues

Guided session

Guidedstretches

Timers and coaching cues for every move. You never have to count seconds or wonder what comes next.

  • A timer for every stretchA circular countdown holds each stretch for the right time, then moves on by itself. Pause or skip whenever you like.
  • Cues that keep you safeEvery stretch comes with a short form cue, such as moving slowly and stopping if you feel sharp pain.
  • Always know what's nextThe next stretch is shown before you get there, so transitions stay calm and smooth.

Stretch library

Target everymuscle

Every stretch and muscle group, up front. Each move lists the muscles it targets, step-by-step instructions and its benefits.

Neck to hamstrings
  • Side neck stretch illustration

    Neck & shoulders

    8 stretches

    Chin-to-chest, side neck and doorway shoulder stretches.

  • Clasped hands chest opener illustration

    Chest & upper back

    8 stretches

    Openers that undo hunched, rounded shoulders.

  • Cat-cow flow illustration

    Lower back & spine

    8 stretches

    Gentle twists, cat-cow and sphinx stretches.

  • Pigeon pose illustration

    Hips & glutes

    10 stretches

    Hip flexor, pigeon, figure-4 and butterfly stretches.

  • Seated hamstring stretch illustration

    Hamstrings & quads

    10 stretches

    Forward folds and quad stretches for tight legs.

  • Wall calf stretch illustration

    Calves & ankles

    8 stretches

    Wall calf stretches and ankle mobility.

  • Wrist flexor stretch illustration

    Wrists & forearms

    6 stretches

    Relief for typing, phones and push-ups.

  • World's greatest stretch illustration

    Full-body dynamic

    8 stretches

    Flows like sun salutations to warm up.

AI Coach

AI stretchcoach

Real answers on tight spots and form. Ask in your own words and get a stretch suggestion that fits your body and your day.

  • Which stretch helps a specific tight spot
  • How to do a stretch with better form
  • Which routine fits the time you have

The AI coach gives general stretching guidance, not medical advice.

Ask anything

Coach

Hi, I'm your stretch coach

Ask about tight spots, stretching technique, or the right routine for your day.

What's a good 5-minute stretch for tight hips after sitting all day?

Try a kneeling hip flexor stretch, then butterfly, then a supine spinal twist. About a minute each, breathing slowly.

Ask your coach…
Downward dog stretch illustration

How it works

Stretchevery day

Suppl turns stretching into a tiny daily habit instead of a chore you keep postponing.

  1. Suppl app screenshot: My routines list with Daily Workout, Wake Up and Desk Break Reset1

    Tell Suppl where you're tight

    A 60-second quiz about your problem areas and the time you have picks the right routine for you.

  2. Suppl app screenshot: guided stretch timer on the chin-to-chest neck stretch2

    Press start and follow along

    The guided player times every stretch and shows you what's next. No counting, no guessing.

  3. Suppl app screenshot: Daily Workout routine with every stretch and its target muscles3

    Keep your streak going

    Finished sessions build your daily streak and history, so progress is something you can see.

Fits your day

A stretch forevery moment

  • Neck rotation stretch illustration

    At your desk

    Neck, chest and back stretches between meetings to undo hours of sitting.

  • Downward dog stretch illustration

    After you wake up

    Two easy minutes to loosen a stiff body before the day starts.

  • Standing quad stretch illustration

    After a run

    Hamstrings, calves and hips cooled down while your muscles are warm.

  • Butterfly stretch illustration

    Before bed

    Slow, calming stretches that help your body switch off.

Stretching, honestly

What a few minutes a day can do

  • Consistency beats intensity

    Flexibility improves with regular, gentle practice over weeks. A few minutes most days beats one long session a month.

  • A stretch should never hurt

    Aim for mild tension, breathe slowly and never bounce. Sharp pain, tingling or numbness means stop.

  • Not a replacement for care

    Suppl is for general wellness. If you have an injury or ongoing pain, check with a doctor or physical therapist first.

FAQ

Questions about Suppl

What is Suppl?

Suppl is a stretching and flexibility app for iPhone and iPad. It has 66 guided stretches organized into 9 short routines, a session player with a built-in timer, and an AI stretch coach you can ask about tight spots, form and which routine fits your day.

Is Suppl free?

Suppl is free to download and the Daily Workout routine is free forever. Suppl Premium is an optional subscription that unlocks every other routine and unlimited AI coach conversations. Prices for your country are shown in the App Store before you buy.

How long are the stretch routines?

Between about 2 and 5 minutes. Wake Up takes 2 minutes, Daily Workout takes 5 minutes, and the rest fall in between.

Do I need any equipment?

No special gear. Most stretches need nothing or just a mat; a few use a wall, a chair or a strap you probably already have at home.

Is Suppl good for beginners?

Yes. 64 of the 66 stretches are beginner level, each one has step-by-step instructions and a safety cue, and the timer does the counting for you.

Can stretching help lower back pain or tight hips?

Gentle stretching can ease stiffness and help many people feel looser, which is why Suppl has Lower Back Relief and Deep Hip Opener routines. It is not a medical treatment: for sharp, lasting or radiating pain, see a doctor or physical therapist.

What can I ask the AI stretch coach?

Anything about stretching: which stretch helps a tight spot, how to improve your form, or which routine fits the time you have. It gives general guidance, not medical advice.

Do I need an account? Does Suppl show ads?

No account or sign-up is needed, and there are no ads. The App Store privacy label for Suppl is "Data Not Collected".

Which devices and languages are supported?

Suppl runs on iPhone and iPad with iOS 15.1 or later, and on Apple silicon Macs. The app is available in 33 languages, including the AI coach.

Suppl app icon: woman in a seated butterfly stretch

Start stretching today

Your first routine is one download away. Pick a tight spot, press start and let Suppl count the seconds.

Download free on the App Store

iPhone & iPad · 33 languages · no account needed

Suppl app screenshot: My routines list with Daily Workout, Wake Up and Desk Break ResetIllustration of a woman in teal sportswear doing a seated butterfly stretchHi, I'm your stretch coach
Download free on the App Store