Free tool · No sign-up
Stretch & Interval Timer
Set your hold time, rest time, and number of rounds — then press Start and follow along completely hands-free. Audio cues signal each phase so you can keep your eyes closed and focus on the stretch.
Quick presets
6 rounds · 30s hold · 10s rest
Ready when you are
Choose your settings above, then press Start.
How to use the stretch timer
- Pick a preset — or adjust Hold, Rest, and Rounds with the + / − buttons to match your routine.
- Turn on Switch Sides if you want the timer to automatically cue left and right — useful for hip flexors, hamstrings, and shoulder stretches.
- Press Start and ease into your first stretch. Keep sound on so you hear the beep when it's time to move.
- Breathe slowly throughout the hold — never push into pain. A gentle pull is all you need.
Looking for specific exercises to pair with the timer? Try our printable chair exercise guide — it lists 12 seated moves you can work through round by round. Browse all free tools on the tools page.
Common questions
How long should I hold a stretch?
Most research suggests holding a static stretch for 20–60 seconds is effective. For general flexibility, 30 seconds is a good starting point. Older adults often benefit from slightly longer holds of 45–60 seconds, as muscles take a little more time to relax into the stretch. Always stay within a comfortable range — you should feel a gentle pull, never sharp pain.
Is this interval timer free?
Yes — completely free, no sign-up or account required. You can use it directly in your browser on a phone, tablet, or computer. It runs entirely in your browser with no data sent to a server.
Can I use it for chair exercises?
Absolutely. The timer works well for any seated or standing stretching routine. Try the "Gentle" preset (30s hold, 10s rest, 6 rounds) for a calm chair-based mobility session, or mix in our printable chair exercises alongside the timer.
How many rounds should I do?
A typical gentle routine covers 4–8 rounds, which usually takes 6–12 minutes depending on hold and rest times. Beginners can start with 4 rounds and shorter holds. If you are working on a specific area — like hip flexors or shoulders — 6 rounds of the same stretch on each side gives a thorough session.
Want a routine built for your body?
Answer 2 minutes of questions and get a gentle daily stretch plan matched to your tightest spots and mobility goals.
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