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Relief for knees. Move freely.
Relief for knees. Move freely.
Guided video routines designed to relieve knee tension, restore mobility + speed recovery.
Guided video routines designed to relieve knee tension, restore mobility + speed recovery.
#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 people who want knee relief, every day.
For people who want knee relief, every day.
Expert-led mobility sessions target knee stiffness + tension — restore range of motion, ease discomfort, and build lasting relief.
Passive stretching
Yin-inspired passive stretching that uses gravity and time to gently release tight muscles and fascia. No forcing—just stillness that allows the body to open naturally.
Passive
Streching
Yin-inspired passive stretching that uses gravity and time to gently release tight muscles and fascia. No forcing—just stillness that allows the body to open naturally.
Intentional Breathwork
Guided diaphragmatic breathing activates the vagus nerve, shifting your body into recovery mode—so you can stretch deeper, relax your mind, and restore balance.
Nervous System Reset
Muscle tightness often starts in the nervous system. Our sessions help calm that response, allowing your body to release tension and recover more effectively.
Most sessions are 12–20 minutes. No equipment. No experience needed. Just you, space to stretch, and the time to feel better.
Relief built for your body. Where you need it most.
Relief built for your body. Where you need it most.
UPPER BODYUPPER BODYUPPER BODY
LOWER BODYLOWER BODYLOWER BODY
FULL BODYMobility that adapts to your issues.
Mobility that adapts to your issues.
Build Your Program
Neck + Shoulder Stress release
Neck + Shoulder Day 1
11 min
Neck + Shoulder Day 2
26 min
Neck + Shoulder Day 3
20 min
Start a program or jump into quick activation and recovery sessions in seconds.
Create Smart Routines
KNEE PAIN
STIFF KNEES
PAIN RELIEF
INTENSE
Hyper targeted and custom routines for you.
Follow Daily Routines
Today
Upper Body Intensive
12 min
Monday
Full Body
22 min
Wednesday
Upper Body Intensive
12 min
Today
Lower Body
12 min
Thursday
Whole Body
12 min
Friday
Upper Body
12 min
Saturday
Hips
12 min
Daily routines to reduce soreness and prevent overuse injuries.
Coaching that’s easy to follow
On-screen timers and pose cards keep pace. Cast to TV anytime.
Get Relief Today
You're not alone in this.
You're not alone in this.
264m
work days lost to back pain each year
1 in 5
live with chronic knee discomfort
50%
of people experience neck pain annually
39%
of adults report back pain
Trusted by athletes + everyday people
Join thousands worldwide already moving with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Join thousands worldwide already moving with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Join thousands worldwide already moving with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Join thousands worldwide already moving with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
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.
"Simply the best mobility app out there."
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.
"This is the only stretching routine I can stick with."
Boris F.
"I work out and play sports and this is the only stretching routine I can stick with."
Kimberly W.
"Stretch, relax, mobilize and get ahead of injuries before they happen."
Casey M.
"I'm 50 years old and adding this app to my routine has improved my life dramatically."
Jane O.
"Can't beat the user experience and quality of app + instruction."
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.
"I'm 50 years old and adding this app to my routine has improved my life dramatically."
Laura O.
"Can't beat the user experience and quality of app + instruction."
Shannon K.
"Simply the best mobility app out there."
Boris F.
"I work out and play sports and this is the only stretching routine I can stick with."
Kimberly W.
"Stretch, relax, mobilize and get ahead of injuries before they happen."
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.
"This is the only stretching routine I can stick with."
Casey M.
"I'm 50 years old and adding this app to my routine has improved my life dramatically."
Jane O.
"Can't beat the user experience and quality of app + instruction."
Shannon K.
"Simply the best mobility app out there."
Boris F.
"I work out and play sports and this is the only stretching routine I can stick with."
Kimberly W.
"Stretch, relax, mobilize and get ahead of injuries before they happen."
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.
"This is the only stretching routine I can stick with."
Casey M.
"I'm 50 years old and adding this app to my routine has improved my life dramatically."
Jane O.
"Can't beat the user experience and quality of app + instruction."
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
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
Begin your mobility journey. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
pliability teams
Interested in pliability for your organization? Plans start as low as $6.95 / user per month.
Begin your mobility journey. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
pliability teams
Interested in pliability for your organization? Plans start as low as $6.95 / user per month.
Begin your mobility journey. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
pliability teams
Interested in pliability for your organization? Plans start as low as $6.95 / user per month.
Begin your mobility journey. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
pliability teams
Interested in pliability for your organization? Plans start as low as $6.95 / user per month.
Frequently asked questions.
More questions? Contact support.
Can stretching help knee pain?
Often, yes. The knee sits between the hip and the ankle, so tension in your quads, hamstrings, calves, and hips changes how the joint tracks and feels. Stretching the muscles around the knee can relieve pressure on the joint itself.
Why do my knees hurt when I run?
Runner's knee is often a tracking and load issue: tight quads and IT bands, stiff hips, and calves that stop absorbing impact. A consistent lower-body mobility practice addresses those contributors. If pain persists or the knee swells, get it assessed.
What are the best stretches for knee pain?
Work around the joint, not on it: couch stretch and standing quad stretches, hamstring and calf work, and hip openers. pliability's knee-focused routines sequence these with timed holds and coaching cues so you cover every contributor.
How often should I stretch for knee pain relief?
Consistency wins: ten to twenty minutes, three to five times a week. Many members add a short session after runs or leg days, when the tissue is warm and responds well.
Is it safe to stretch a painful knee?
Gentle stretching within a pain-free range is generally fine and often helps. Avoid forcing deep knee flexion through pain, and treat swelling, clicking with pain, or instability as reasons to see a professional before continuing.
Is pliability a replacement for physical therapy?
No. pliability is a daily mobility and stretching practice, not a medical treatment. Many members use it alongside physical therapy or to maintain progress between appointments. If you have a diagnosed condition or injury, consult your provider first.
Can I keep training with sore knees?
Usually you can keep moving by scaling load and range while you address the cause. Swap impact for lower-impact work, add daily mobility for hips, quads, and calves, and let symptoms guide progression. Persistent pain deserves a professional assessment.
Frequently asked questions.
More questions? Contact support.
Can stretching help knee pain?
Often, yes. The knee sits between the hip and the ankle, so tension in your quads, hamstrings, calves, and hips changes how the joint tracks and feels. Stretching the muscles around the knee can relieve pressure on the joint itself.
Why do my knees hurt when I run?
Runner's knee is often a tracking and load issue: tight quads and IT bands, stiff hips, and calves that stop absorbing impact. A consistent lower-body mobility practice addresses those contributors. If pain persists or the knee swells, get it assessed.
What are the best stretches for knee pain?
Work around the joint, not on it: couch stretch and standing quad stretches, hamstring and calf work, and hip openers. pliability's knee-focused routines sequence these with timed holds and coaching cues so you cover every contributor.
How often should I stretch for knee pain relief?
Consistency wins: ten to twenty minutes, three to five times a week. Many members add a short session after runs or leg days, when the tissue is warm and responds well.
Is it safe to stretch a painful knee?
Gentle stretching within a pain-free range is generally fine and often helps. Avoid forcing deep knee flexion through pain, and treat swelling, clicking with pain, or instability as reasons to see a professional before continuing.
Is pliability a replacement for physical therapy?
No. pliability is a daily mobility and stretching practice, not a medical treatment. Many members use it alongside physical therapy or to maintain progress between appointments. If you have a diagnosed condition or injury, consult your provider first.
Can I keep training with sore knees?
Usually you can keep moving by scaling load and range while you address the cause. Swap impact for lower-impact work, add daily mobility for hips, quads, and calves, and let symptoms guide progression. Persistent pain deserves a professional assessment.
Frequently asked questions.
More questions? Contact support.
Can stretching help knee pain?
Often, yes. The knee sits between the hip and the ankle, so tension in your quads, hamstrings, calves, and hips changes how the joint tracks and feels. Stretching the muscles around the knee can relieve pressure on the joint itself.
Why do my knees hurt when I run?
Runner's knee is often a tracking and load issue: tight quads and IT bands, stiff hips, and calves that stop absorbing impact. A consistent lower-body mobility practice addresses those contributors. If pain persists or the knee swells, get it assessed.
What are the best stretches for knee pain?
Work around the joint, not on it: couch stretch and standing quad stretches, hamstring and calf work, and hip openers. pliability's knee-focused routines sequence these with timed holds and coaching cues so you cover every contributor.
How often should I stretch for knee pain relief?
Consistency wins: ten to twenty minutes, three to five times a week. Many members add a short session after runs or leg days, when the tissue is warm and responds well.
Is it safe to stretch a painful knee?
Gentle stretching within a pain-free range is generally fine and often helps. Avoid forcing deep knee flexion through pain, and treat swelling, clicking with pain, or instability as reasons to see a professional before continuing.
Is pliability a replacement for physical therapy?
No. pliability is a daily mobility and stretching practice, not a medical treatment. Many members use it alongside physical therapy or to maintain progress between appointments. If you have a diagnosed condition or injury, consult your provider first.
Can I keep training with sore knees?
Usually you can keep moving by scaling load and range while you address the cause. Swap impact for lower-impact work, add daily mobility for hips, quads, and calves, and let symptoms guide progression. Persistent pain deserves a professional assessment.
Frequently asked questions.
More questions? Contact support.
Can stretching help knee pain?
Often, yes. The knee sits between the hip and the ankle, so tension in your quads, hamstrings, calves, and hips changes how the joint tracks and feels. Stretching the muscles around the knee can relieve pressure on the joint itself.
Why do my knees hurt when I run?
Runner's knee is often a tracking and load issue: tight quads and IT bands, stiff hips, and calves that stop absorbing impact. A consistent lower-body mobility practice addresses those contributors. If pain persists or the knee swells, get it assessed.
What are the best stretches for knee pain?
Work around the joint, not on it: couch stretch and standing quad stretches, hamstring and calf work, and hip openers. pliability's knee-focused routines sequence these with timed holds and coaching cues so you cover every contributor.
How often should I stretch for knee pain relief?
Consistency wins: ten to twenty minutes, three to five times a week. Many members add a short session after runs or leg days, when the tissue is warm and responds well.
Is it safe to stretch a painful knee?
Gentle stretching within a pain-free range is generally fine and often helps. Avoid forcing deep knee flexion through pain, and treat swelling, clicking with pain, or instability as reasons to see a professional before continuing.
Is pliability a replacement for physical therapy?
No. pliability is a daily mobility and stretching practice, not a medical treatment. Many members use it alongside physical therapy or to maintain progress between appointments. If you have a diagnosed condition or injury, consult your provider first.
Can I keep training with sore knees?
Usually you can keep moving by scaling load and range while you address the cause. Swap impact for lower-impact work, add daily mobility for hips, quads, and calves, and let symptoms guide progression. Persistent pain deserves a professional assessment.
{ 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.
Join thousands worldwide already moving with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS