Stretch Routine Timer
Guided stretch timers for neck and shoulders, wrists, and physio exercises with rep and hold counts.
About this tool
Stretch Routine Timer
Guided stretch timers for neck and shoulders, wrists, and physio exercises with rep and hold counts.
Pick the routine, press start and follow the timed holds and rests. This page brings together 3 separate stretch routine timer pages (Neck shoulder, Physio rep & hold, Wrist) so you can compare them without hunting for the right one.
How to use Stretch Routine Timer
- 1
Open Stretch Routine Timer on AltFTool — it loads instantly in your browser.
- 2
Choose your routine at the top: Neck shoulder, Physio rep & hold, Wrist. On a phone it is a drop-down list.
- 3
Fill in the stretch routine timer for that routine; each of the 3 options keeps its own rules, data and defaults.
- 4
Read the result, then switch routine to compare. The page link keeps your routine (?v=neck-shoulder), so you can bookmark or share it.
Why use Stretch Routine Timer
All 3 in one place
Neck shoulder, Physio rep & hold, Wrist and the rest sit behind one picker, so switching routine takes a tap instead of a new search.
Built for each option
Every routine keeps its own rules, numbers and defaults rather than one generic template.
Shareable view
The link remembers the routine you picked, so a bookmark or a shared link opens straight on it.
Common use cases
- Run a two-minute release between 50-minute focus blocks without leaving your desk.
- Hold a 45-second isometric contraction accurately instead of counting in your head and stopping early.
- Run a two-and-a-half minute reset between meetings without counting seconds in your head.
Frequently asked questions
Which routine options does this tool cover?
3: Neck shoulder, Physio rep & hold, Wrist. Pick one at the top of the tool; the page link updates (for example ?v=neck-shoulder) so you can bookmark or share that exact view.
How long should I hold a neck stretch?
10 to 30 seconds is the standard range in the ACSM position stand on flexibility; this timer defaults to 25 seconds per side. Cervical stretches should feel like a gentle lengthening, never a sharp pull, so ease off before the end of range rather than pushing into it.
How long should an isometric hold be in rehab?
It depends on the goal. Early post-operative holds such as quad sets are commonly 5 seconds, core holds 20-30 seconds, and isometric tendinopathy loading is often prescribed as five 45-second holds at about 70% of a maximal contraction with two minutes between them. Follow the duration your physiotherapist specified.
How long should you hold a wrist stretch?
10 to 30 seconds per stretch is the standard range in the ACSM position stand on flexibility, repeated two to four times for a total of about 60 seconds per muscle group. This timer defaults to 30-second holds on each side, which is the upper end of that range.