How to do the back stretch
Start on all fours. Alternate slowly between arching the spine upward (cat) and letting it sag while lifting the chest (cow), or rest back into child's pose with arms extended for the static hold.
How long to hold it
The most common recommendation for a static back stretch is 30 second holds, repeated 5 times with a brief pause between reps — this one is symmetric, so there's no "other side" to switch to. That is exactly how this timer is pre-configured: press start and it counts every hold, cues the short pause between reps with a distinct sound, and gives you 30 seconds of rest after the final rep. Your eyes never leave the floor.
Common mistakes
Moving fast instead of syncing with the breath, forcing end range on a cold spine, and holding tension in the shoulders.
Why it's worth doing
Gentle spinal flexion and extension is one of the safest ways to ease general stiffness after sleep or long sitting sessions.
About this timer
ExtendTimer is a free stretching timer with sound cues for every phase: a steady tick while you hold, a count-in when you switch sides, and an alert on your final rep. It works offline, installs to your home screen like an app, and needs no account. Routines of up to two stretches are free forever; Pro ($4.99/month or $29.99/year) unlocks unlimited routines and the full sound studio.