How to do the quick 5-minute stretch
Cycle through short 20 second holds: neck side-bends, cross-body shoulder, standing quad, standing hamstring fold and a doorway chest stretch. Two rounds per side, minimal rest.
How long to hold it
The most common recommendation for a static quick 5-minute stretch is 20 seconds per side, repeated 2 times, with a short break to switch sides. That is exactly how this timer is pre-configured: press start and it counts every hold, tells you when to switch sides with a distinct sound, and gives you 10 seconds of rest after the final rep. Your eyes never leave the floor.
Common mistakes
Rushing the transitions so much the holds shrink, skipping sides, and treating it as a workout instead of a reset.
Why it's worth doing
Short frequent stretching beats rare long sessions for desk workers. Five minutes at lunch measurably reduces stiffness accumulated through the morning.
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.