Guided stretching for iPhone

Stretch slowly.
Sleep easier.

Unwind talks you through each hold with a timer, breathing cues and soft haptic taps, so you can close your eyes and let go. After dark, the whole app turns dim red on black, so your screen doesn't wake you up.

Download on the App StoreSee how it works
A guided hold of Neck Side Tilt with a timer ring and a breathing prompt

Features

A quiet coach for your body

Everything stays on your iPhone. No account, no feed, no noise.

Stretch what feels tight

Tap the sore spots on a body diagram and Unwind builds a session for those muscles.

Guided holds

A timer ring, gentle breathing prompts and a countdown for every hold, set and side.

Eyes-closed cues

Soft taps and low drum tones when a hold starts, when to switch sides and when rest is over.

Bedtime mode

Pure black with dim red accents, on a schedule or at the tap of the moon button.

35 stretches, or your own

Step-by-step how-tos for every stretch, plus your own stretches with custom holds and reps.

Routines your way

Start from nine ready-made routines, build your own, or save any finished session as one.

On your Lock Screen

A Live Activity shows the current stretch and time left. Pause any session and pick up later.

History you can edit

Every session grouped by day. Fix a time, change a set, or delete one you didn't mean to log.

See your progress

Weekly streaks, a calendar, minutes per week and a heatmap of the muscles you've stretched.

Routines

Pick one and press start

Nine routines for the places you hold tension. Tweak any of them, build your own from scratch, or save a session you liked as a new routine.

A live session of the Gentle Full Body routine, with sets, holds and reps for each stretch

  • Gentle Full Body

    Head to toe, unhurried. A kind place to start.

  • Back Pain Relief

    Gentle, low-impact moves to decompress and soothe a sore lower back.

  • Stiff Neck Rescue

    Melt tension from the neck and upper shoulders in under ten minutes.

  • Upper Body Unwind

    Open the chest, free the shoulders and release the arms.

  • Lower Body Flow

    Hamstrings, quads, calves and hips. Great after a walk or run.

  • Hip Opener

    Slow, deep holds for tight hips from too much sitting.

  • Desk Reset

    A five-minute break for screen-weary necks, wrists and backs.

  • Morning Wake-Up

    Gently wake the spine and get the blood moving.

  • Before Bed Wind-Down

    Long, quiet floor holds to settle the nervous system before sleep.

New in 1.1

Point to what feels tight

Not sure which routine to pick? Tap the sore spots on a body diagram and Unwind builds a session for exactly those muscles.

  • Tap the front or back of the body to pick the muscles that feel stiff.
  • Unwind lines up the stretches that work them and shows how long it'll take.
  • Already mid-session? Add the new stretches to it instead of starting over.
  • Choose the female or male body in Settings.
The muscle picker with the quads and inner thighs highlighted, ready to start four stretches
A guided hold of Child's Pose in bedtime mode, red on black

Bedtime mode

Built for the last thing you do before sleep

Bright white and blue light is the last thing your eyes need at night. In bedtime mode, Unwind turns the whole screen monochrome red on pure black, so you can stretch in a dark room without the glare.

  • Pure black screens with dim red text and outlines, keeping lit pixels to a minimum.
  • Turns on by itself from 9 pm to 6 am. Change the hours, or switch the schedule off.
  • Outside bedtime, Unwind follows your iPhone's light or dark appearance.

Inside the app

Calm by design

  • The home screen with a routine card showing the muscles it stretches

    Tonight's routine

  • Step-by-step instructions for Cat-Cow with the worked muscles highlighted

    How-to for every stretch

  • The session summary with duration, time under tension and a feeling check-in

    How do you feel now?

  • The History tab with past sessions grouped by day, one expanded to show its stretches

    Every session, by day

  • The Analytics tab with a muscle heatmap and minutes per muscle

    Where you've stretched

FAQ

Questions, answered

  • Do I need an account?

    No. There's nothing to sign up for. Your routines and history are stored on your iPhone.

  • What is bedtime mode?

    It turns the whole app pure black with dim red accents, to protect your night vision and avoid bright light before sleep. By default it switches on at 9 pm and off at 6 am. You can change the hours, or tap the moon button to switch it on or off for tonight.

  • Can I make my own routines?

    Yes. Start from an empty session or one of the nine ready-made routines, then add stretches and set the holds, reps, sets and rest to suit you. You can also save any finished session as a routine.

  • Can I add my own stretches?

    Yes. Create a stretch with your own photo, name, steps, timing and the muscles it works, and it shows up alongside the built-in ones.

  • Which stretches should I do?

    Tap What feels tight? on the home screen, then tap the muscles that feel stiff on the body diagram. Unwind picks matching stretches and starts a session.

  • Is it safe if I have back or neck pain?

    Stretch gently and never into pain. If you have an injury or medical condition, check with a health professional first.

  • I have another question

    Email us at support@unwind.love and we'll get back to you.

Ten minutes. Then sleep.

Put your phone on the floor, press start, and let Unwind count the breaths for you.

Download on the App Store