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Move well through every trimester.
Move well through every trimester.
Gentle, guided routines designed for pregnancy. Ease discomfort + support your changing body.
Gentle, guided routines designed for pregnancy. Ease discomfort + support your changing body.
#1 Flexibility App
10,000+ 5-Star Reviews
4M+ Downloads
57,000 Hours Streamed Monthly
#1 Flexibility App
10,000+ 5-Star Reviews
4M+ Downloads
57,000 Hours Streamed Monthly
#1 Flexibility App
10,000+ 5-Star Reviews
4M+ Downloads
57,000 Hours Streamed Monthly
For women who want to move well, every trimester.
For women who want to move well, every trimester.
Expert-led prenatal sessions combine gentle stretching, mobility work, and recovery science to ease tightness, support your body, and help you feel your best.
Expert-led prenatal sessions combine gentle stretching, mobility work, and recovery science to ease tightness, support your body, and help you feel your best.
Expert-led prenatal sessions combine gentle stretching, mobility work, and recovery science to ease tightness, support your body, and help you feel your best.
HYROX
TRAINING
RUNNING
RACKET
GOLF
ADAPTIVE
FULL BODYNECK & SHOULDERBACKKNEEHIPS
PREGNANCY
SLEEP
BREATHING
DESK BOUNDstretch
move
recover
Our Data says
Users who stretched a minimum of 3x a week saw a 30% increase in their mobility after just 2 weeks of pliability.
increase flexibility +
mobility
stretch
move
recover
increase flexibility + mobility
Our Data says
Users who stretched a minimum of 3x a week saw a 30% increase in their mobility after just 2 weeks of pliability.
Trusted by athletes + everyday people
Trusted by thousands of women worldwide.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Trusted by thousands of women worldwide.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Trusted by thousands of women worldwide.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Trusted by thousands of women worldwide.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Routines that move with your body.
Routines that move with your body.
Daily
Routines
Today
Upper Body Intensive
12 min
Monday
Full Body
22 min
Today
Lower Body
12 min
Wednesday
Upper Body Intensive
12 min
Thursday
Whole Body
12 min
Friday
Upper Body
12 min
Saturday
Hips
12 min
A fresh routine every day — built to keep your body moving without injury.
Daily
Routines
Today
Upper Body Intensive
12 min
Monday
Full Body
22 min
Today
Lower Body
12 min
Wednesday
Upper Body Intensive
12 min
Thursday
Whole Body
12 min
Friday
Upper Body
12 min
Saturday
Hips
12 min
A fresh routine every day — built to keep your body moving without injury.
Daily
Routines
Today
Upper Body Intensive
12 min
Monday
Full Body
22 min
Today
Lower Body
12 min
Wednesday
Upper Body Intensive
12 min
Thursday
Whole Body
12 min
Friday
Upper Body
12 min
Saturday
Hips
12 min
Reduce soreness and prevent overuse injuries.
Smart
Routines
RUNNING
Tempo Run
cooldown
INTENSE
Tell us what hurts, how you train, and how long you've got. We'll handle the rest.
Smart
Routines
RUNNING
Tempo Run
cooldown
INTENSE
Tell us what hurts, how you train, and how long you've got. We'll handle the rest.
Build Your
Program
Your custom HYROX program
Pre-Race Session
Day 1
26 min
Pre-Race Session
Day 2
26 min
Pre-Race Session
Day 3
26 min
Your sport. Your schedule. Your mobility plan — week by week.
Build Your
Program
Your custom HYROX program
Pre-Race Session
Day 1
26 min
Pre-Race Session
Day 2
26 min
Pre-Race Session
Day 3
26 min
Your sport. Your schedule. Your mobility plan — week by week.
Build Your
Program
Your custom HYROX program
Pre-Race Session
Day 1
26 min
Pre-Race Session
Day 2
26 min
Pre-Race Session
Day 3
26 min
Your sport. Your schedule. Your mobility plan — week by week.
Here's what happens when you start pliability.
Real results. No shortcuts.
6 MONTHS
2 MONTHS
FIRST WEEK
Your body works the way it’s supposed to. More capacity, less downtime, fewer setbacks.
Deeper squats. Easier overhead reach. The kind of range of motion you forgot you had.
Wake up easier. Move through your day without that constant tightness holding you back.
Here's what happens when you start pliability.
Real results. No shortcuts.
6 MONTHS
2 MONTHS
FIRST WEEK
Your body works the way it’s supposed to. More capacity, less downtime, fewer setbacks.
Deeper squats. Easier overhead reach. The kind of range of motion you forgot you had.
Wake up easier. Move through your day without that constant tightness holding you back.
Stay on track with targeted routines
Track your progress over time
Uncover issues with instant feedback
Measure your mobility in 3 minutes.
Currently available on iOS.
Stay on track with targeted routines
Track your progress over time
Uncover issues with instant feedback
Measure your mobility in 3 minutes.
Test only available
on iOS
Deeply integrates with
Deeply integrates
with
What people
are saying
What people are saying
4.9 Stars
thousands of users enjoy pliability
Susan K.
Member for 4 Years
“I am 59 but can run the court and get to drop shots nearly as quickly as those are in their low or mid 40s.”
thousands of members in 100+ countries love us
Shannon K.
"I've been with pliability since before the rebrand. I also have been a CrossFit instructor since 2012. If I could get people to do one physical activity daily that would improve their lives the most, mobility done through stretching like this is it."
Ari B.
"This blows everything and anything I've ever done for mobility out of the water! The subscription is totally worth it."
James M.
"The pliability app has been a game-changer for me—not just for the stretches, but for the quiet moments afterward. Taking that pause has a powerful physiological and mental impact."
Boris F.
"World-class stretching and mobility app. I've tried many range of motion apps, but this daily app has quality instruction, guidance, movement, music, and more. I have been using it for over three years and will not use any other app like it."
Kimberly W.
This app has changed the way I move. I have had a 90+ week streak going of stretching five out of seven days. This has become something that is just part of my day now."
Casey M.
"Quite simply, if you make pliability a part of your daily routine, you will improve. I'm 42, I've had loads of surgeries, and I'm prone to laziness. pliability improves mobility, flexibility, durability, and will do wonders for your mental health."
Jane O.
"Nine months in daily. Has transformed my body from broken and immobile to a body I feel is like a 25-year-old. I'm 53!"
Shannon K.
"I've been with pliability since before the rebrand. I also have been a CrossFit instructor since 2012. If I could get people to do one physical activity daily that would improve their lives the most, mobility done through stretching like this is it."
Boris F.
"World-class stretching and mobility app. I've tried many range of motion apps, but this daily app has quality instruction, guidance, movement, music, and more. I have been using it for over three years and will not use any other app like it."
Kimberly W.
This app has changed the way I move. I have had a 90+ week streak going of stretching five out of seven days. This has become something that is just part of my day now."
Ari B.
"This blows everything and anything I've ever done for mobility out of the water! The subscription is totally worth it."
James M.
"The pliability app has been a game-changer for me—not just for the stretches, but for the quiet moments afterward. Taking that pause has a powerful physiological and mental impact."
Casey M.
"Quite simply, if you make pliability a part of your daily routine, you will improve. I'm 42, I've had loads of surgeries, and I'm prone to laziness. pliability improves mobility, flexibility, durability, and will do wonders for your mental health."
Jane O.
"Nine months in daily. Has transformed my body from broken and immobile to a body I feel is like a 25-year-old. I'm 53!"
Shannon K.
"I've been with pliability since before the rebrand. I also have been a CrossFit instructor since 2012. If I could get people to do one physical activity daily that would improve their lives the most, mobility done through stretching like this is it."
Boris F.
"World-class stretching and mobility app. I've tried many range of motion apps, but this daily app has quality instruction, guidance, movement, music, and more. I have been using it for over three years and will not use any other app like it."
Kimberly W.
This app has changed the way I move. I have had a 90+ week streak going of stretching five out of seven days. This has become something that is just part of my day now."
Ari B.
"This blows everything and anything I've ever done for mobility out of the water! The subscription is totally worth it."
James M.
"The pliability app has been a game-changer for me—not just for the stretches, but for the quiet moments afterward. Taking that pause has a powerful physiological and mental impact."
Casey M.
"Quite simply, if you make pliability a part of your daily routine, you will improve. I'm 42, I've had loads of surgeries, and I'm prone to laziness. pliability improves mobility, flexibility, durability, and will do wonders for your mental health."
Jane O.
"Nine months in daily. Has transformed my body from broken and immobile to a body I feel is like a 25-year-old. I'm 53!"
Shannon K.
"Simply the best mobility app I've found, anywhere."
Ari B.
"This blows everything and anything I've ever done for mobility out of the water! The subscription is totally worth it."
James M.
“pliability is a must-do daily reset that I look forward to. I never kept up a stretching habit until this.”
Boris F.
"I love pliability, I'm very active, and this is the only stretching routine I can stick with."
Kimberly W.
"This app helps me stretch, relax, mobilize and get ahead of injuries before they happen."
Casey M.
"Quite simply, if you make pliability a part of your daily routine, you will improve. I'm 42, I've had loads of surgeries, and I'm prone to laziness. pliability improves mobility, flexibility, durability, and will do wonders for your mental health."
Laura O.
"Nine months in daily. Has transformed my body from broken and immobile to a body I feel is like a 25-year-old. I'm 53!"
What the data is saying
50
50
%
show improved performance
50
50
%
report reduced
discomfort
25
25
%
reduction in movement limitation
1
1
X
lower mortality with flexibility
Trusted + covered by
What the data is saying
50
50
%
show improved performance
50
50
%
report reduced discomfort
25
25
%
reduction in movement limitation
1
1
X
lower mortality with flexibility
Trusted + covered by
What the data is saying
0
0
%
show improved performance
0
0
%
report reduced discomfort
0
0
%
reduction in movement limitation
0
0
X
lower mortality with flexibility
Trusted + covered by
What the data is saying
50
50
%
show improved performance
50
50
%
report reduced discomfort
25
25
%
reduction in movement limitation
1
1
X
lower mortality with flexibility
Trusted + covered by
Support your body through pregnancy. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
Support your body through pregnancy. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
Support your body through pregnancy. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
Support your body through pregnancy. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
Frequently asked questions.
More questions? Contact support.
Is stretching safe during pregnancy?
For most healthy pregnancies, yes. Gentle stretching and mobility work are generally considered safe and can ease common discomforts. Always check with your doctor or midwife before starting or continuing an exercise routine, especially if your pregnancy is high risk. pliability's pregnancy routines use gentle, supported positions designed for changing bodies. pliability provides general fitness content, not medical advice.
Can I stretch in the third trimester?
Yes, with modifications. Later in pregnancy, favor supported, upright, or side-lying positions, avoid lying flat on your back for long stretches of time, and never push toward your end range. Pregnancy hormones make joints more mobile than usual, so staying well within a comfortable range matters more than depth.
What stretches help with back and hip discomfort during pregnancy?
Gentle hip openers, cat-cow style spinal movement, and supported side stretches often ease the lower back and hip tightness that come with a growing belly. pliability's pregnancy routines sequence these with cues and timing built in, so there is no guesswork about what is appropriate.
What should I avoid when stretching while pregnant?
Avoid deep twists through the belly, breath holding, bouncing into stretches, and long periods flat on your back after the first trimester. Because joint laxity increases during pregnancy, stretch to comfort, not to maximum range. If anything causes pain, dizziness, or contractions, stop and talk to your provider.
Do I need equipment for pregnancy stretching?
No. A little floor space is enough for nearly every routine. A pillow, cushion, or yoga block can add comfort in supported positions as your pregnancy progresses, but nothing is required.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, about $16.66 per month. A free 7-day trial gives you full access, so you can see whether the pregnancy routines fit your body before you commit.
Frequently asked questions.
More questions? Contact support.
Is stretching safe during pregnancy?
For most healthy pregnancies, yes. Gentle stretching and mobility work are generally considered safe and can ease common discomforts. Always check with your doctor or midwife before starting or continuing an exercise routine, especially if your pregnancy is high risk. pliability's pregnancy routines use gentle, supported positions designed for changing bodies. pliability provides general fitness content, not medical advice.
Can I stretch in the third trimester?
Yes, with modifications. Later in pregnancy, favor supported, upright, or side-lying positions, avoid lying flat on your back for long stretches of time, and never push toward your end range. Pregnancy hormones make joints more mobile than usual, so staying well within a comfortable range matters more than depth.
What stretches help with back and hip discomfort during pregnancy?
Gentle hip openers, cat-cow style spinal movement, and supported side stretches often ease the lower back and hip tightness that come with a growing belly. pliability's pregnancy routines sequence these with cues and timing built in, so there is no guesswork about what is appropriate.
What should I avoid when stretching while pregnant?
Avoid deep twists through the belly, breath holding, bouncing into stretches, and long periods flat on your back after the first trimester. Because joint laxity increases during pregnancy, stretch to comfort, not to maximum range. If anything causes pain, dizziness, or contractions, stop and talk to your provider.
Do I need equipment for pregnancy stretching?
No. A little floor space is enough for nearly every routine. A pillow, cushion, or yoga block can add comfort in supported positions as your pregnancy progresses, but nothing is required.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, about $16.66 per month. A free 7-day trial gives you full access, so you can see whether the pregnancy routines fit your body before you commit.
Frequently asked questions.
More questions? Contact support.
Is stretching safe during pregnancy?
For most healthy pregnancies, yes. Gentle stretching and mobility work are generally considered safe and can ease common discomforts. Always check with your doctor or midwife before starting or continuing an exercise routine, especially if your pregnancy is high risk. pliability's pregnancy routines use gentle, supported positions designed for changing bodies. pliability provides general fitness content, not medical advice.
Can I stretch in the third trimester?
Yes, with modifications. Later in pregnancy, favor supported, upright, or side-lying positions, avoid lying flat on your back for long stretches of time, and never push toward your end range. Pregnancy hormones make joints more mobile than usual, so staying well within a comfortable range matters more than depth.
What stretches help with back and hip discomfort during pregnancy?
Gentle hip openers, cat-cow style spinal movement, and supported side stretches often ease the lower back and hip tightness that come with a growing belly. pliability's pregnancy routines sequence these with cues and timing built in, so there is no guesswork about what is appropriate.
What should I avoid when stretching while pregnant?
Avoid deep twists through the belly, breath holding, bouncing into stretches, and long periods flat on your back after the first trimester. Because joint laxity increases during pregnancy, stretch to comfort, not to maximum range. If anything causes pain, dizziness, or contractions, stop and talk to your provider.
Do I need equipment for pregnancy stretching?
No. A little floor space is enough for nearly every routine. A pillow, cushion, or yoga block can add comfort in supported positions as your pregnancy progresses, but nothing is required.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, about $16.66 per month. A free 7-day trial gives you full access, so you can see whether the pregnancy routines fit your body before you commit.
Frequently asked questions.
More questions? Contact support.
Is stretching safe during pregnancy?
For most healthy pregnancies, yes. Gentle stretching and mobility work are generally considered safe and can ease common discomforts. Always check with your doctor or midwife before starting or continuing an exercise routine, especially if your pregnancy is high risk. pliability's pregnancy routines use gentle, supported positions designed for changing bodies. pliability provides general fitness content, not medical advice.
Can I stretch in the third trimester?
Yes, with modifications. Later in pregnancy, favor supported, upright, or side-lying positions, avoid lying flat on your back for long stretches of time, and never push toward your end range. Pregnancy hormones make joints more mobile than usual, so staying well within a comfortable range matters more than depth.
What stretches help with back and hip discomfort during pregnancy?
Gentle hip openers, cat-cow style spinal movement, and supported side stretches often ease the lower back and hip tightness that come with a growing belly. pliability's pregnancy routines sequence these with cues and timing built in, so there is no guesswork about what is appropriate.
What should I avoid when stretching while pregnant?
Avoid deep twists through the belly, breath holding, bouncing into stretches, and long periods flat on your back after the first trimester. Because joint laxity increases during pregnancy, stretch to comfort, not to maximum range. If anything causes pain, dizziness, or contractions, stop and talk to your provider.
Do I need equipment for pregnancy stretching?
No. A little floor space is enough for nearly every routine. A pillow, cushion, or yoga block can add comfort in supported positions as your pregnancy progresses, but nothing is required.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, about $16.66 per month. A free 7-day trial gives you full access, so you can see whether the pregnancy routines fit your body before you commit.
{ PERFORMANCE }
{ LIFESTYLE }
{ LONGEVITY }
{ RECOVERY & RELIEF }
© 2015 - 2026 pliability, LLC. All rights reserved.
{ PERFORMANCE }
{ LIFESTYLE }
{ LONGEVITY }
{ RECOVERY & RELIEF }
© 2015 - 2026 pliability, LLC. All rights reserved.
{ PERFORMANCE }
{ LIFESTYLE }
{ LONGEVITY }
{ RECOVERY & RELIEF }
© 2015 - 2026 pliability, LLC. All rights reserved.
{ PERFORMANCE }
{ LIFESTYLE }
{ LONGEVITY }
{ RECOVERY & RELIEF }
© 2015 - 2026 pliability, LLC. All rights reserved.
