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Built to keep you training.
Built to keep you training.
Guided mobility and recovery routines for lifters, runners, and hybrid athletes. Train hard, recover fully + stay injury-free.
Guided mobility and recovery routines for lifters, runners, and hybrid athletes. Train hard, recover fully + stay injury-free.
#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
What is a hybrid athlete?
What is a hybrid athlete?
A hybrid athlete trains across disciplines, combining strength work with running, cycling, or sport-specific conditioning instead of specializing in one. That mix builds a capable, well-rounded body, and it also multiplies recovery demands: heavy lifting loads tissue while endurance volume adds repetitive stress. Mobility is what holds the two together. pliability's recovery routines restore range of motion after lifting, loosen the hips and calves that running tightens, and calm your nervous system so you adapt instead of accumulate fatigue. Most sessions take 15 to 25 minutes and need nothing but floor space.
A hybrid athlete trains across disciplines, combining strength work with running, cycling, or sport-specific conditioning instead of specializing in one. That mix builds a capable, well-rounded body, and it also multiplies recovery demands: heavy lifting loads tissue while endurance volume adds repetitive stress. Mobility is what holds the two together. pliability's recovery routines restore range of motion after lifting, loosen the hips and calves that running tightens, and calm your nervous system so you adapt instead of accumulate fatigue. Most sessions take 15 to 25 minutes and need nothing but floor space.
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
Join thousands of athletes recovering with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Join thousands of athletes recovering with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Join thousands of athletes recovering with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Trusted by athletes + everyday people
Join thousands of athletes recovering with pliability.
#1 MOBILITY APP
10,000+
5 STAR
REVIEWS
First Week Free. Cancel Anytime.
Create your own unique routine with pliability
Relieve pain
Sciatica-friendly mobility routine
GOLF
Neck and shoulder mobility to reduce tightness
deskbound
Lower back stretch session for daily relief
RUNNING
Hip and IT band release for outer leg pain
GOLF
Neck and shoulder mobility to reduce tightness
Sleep
Relaxing recovery routine to help me sleep better.
TRAINING
Post-lifting stretch session for muscle recovery
Relieve pain
Gentle full-body session for stiff joints and tension
Relieve pain
Flexibility session focused on hips, hamstrings, and lower back
Create your own unique routine with pliability
Relieve pain
Sciatica-friendly mobility routine
GOLF
Neck and shoulder mobility to reduce tightness
deskbound
Lower back stretch session for daily relief
RUNNING
Hip and IT band release for outer leg pain
GOLF
Neck and shoulder mobility to reduce tightness
Sleep
Relaxing recovery routine to help me sleep better.
TRAINING
Post-lifting stretch session for muscle recovery
Relieve pain
Gentle full-body session for stiff joints and tension
Relieve pain
Flexibility session focused on hips, hamstrings, and lower back
Create your own unique routine with pliability
Relieve pain
Sciatica-friendly mobility routine
GOLF
Neck and shoulder mobility to reduce tightness
deskbound
Lower back stretch session for daily relief
RUNNING
Hip and IT band release for outer leg pain
GOLF
Neck and shoulder mobility to reduce tightness
Sleep
Relaxing recovery routine to help me sleep better.
TRAINING
Post-lifting stretch session for muscle recovery
Relieve pain
Gentle full-body session for stiff joints and tension
Relieve pain
Flexibility session focused on hips, hamstrings, and lower back
Create your own unique routine with pliability
Relieve pain
Sciatica-friendly mobility routine
GOLF
Neck and shoulder mobility to reduce tightness
deskbound
Lower back stretch session for daily relief
RUNNING
Hip and IT band release for outer leg pain
GOLF
Neck and shoulder mobility to reduce tightness
Sleep
Relaxing recovery routine to help me sleep better.
TRAINING
Post-lifting stretch session for muscle recovery
Relieve pain
Gentle full-body session for stiff joints and tension
Relieve pain
Flexibility session focused on hips, hamstrings, and lower back
Recovery that adapts to your training.
Recovery that adapts to your training.
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
Train for the long run. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
Train for the long run. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
Train for the long run. Get 7 days free.
HSA/FSA Eligible
Free trial, cancel online
Access over 2000+ routines
Personalized onboarding
Unlimited access on every device
Train for the long run. 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.
Why is recovery important after strength training?
Training creates stress that allows your body to adapt. Recovery helps you manage that stress so you can continue training consistently while feeling and moving your best.
Will stretching affect muscle growth?
No. Stretching after training supports recovery and mobility without negatively affecting muscle growth when combined with a proper strength program.
How long should I recover after lifting?
Recovery starts immediately after your workout. Spending just 10–20 minutes on guided mobility can help reduce stiffness and prepare your body for your next session.
Can pliability improve my squat or overhead position?
Improving mobility through the ankles, hips, thoracic spine, and shoulders can help you move into stronger positions while lifting.
Do I need any equipment?
Most sessions only require enough space to lie down comfortably. Some routines may incorporate resistance bands, foam rollers, or massage balls, but the majority require no equipment at all. You will be notified before the routine if any equipment is needed.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, which works out to about $16.66 per month. Every plan starts with a free 7-day trial, so you can test the full library before paying.
Frequently asked questions.
More questions? Contact support.
Why is recovery important after strength training?
Training creates stress that allows your body to adapt. Recovery helps you manage that stress so you can continue training consistently while feeling and moving your best.
Will stretching affect muscle growth?
No. Stretching after training supports recovery and mobility without negatively affecting muscle growth when combined with a proper strength program.
How long should I recover after lifting?
Recovery starts immediately after your workout. Spending just 10–20 minutes on guided mobility can help reduce stiffness and prepare your body for your next session.
Can pliability improve my squat or overhead position?
Improving mobility through the ankles, hips, thoracic spine, and shoulders can help you move into stronger positions while lifting.
Do I need any equipment?
Most sessions only require enough space to lie down comfortably. Some routines may incorporate resistance bands, foam rollers, or massage balls, but the majority require no equipment at all. You will be notified before the routine if any equipment is needed.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, which works out to about $16.66 per month. Every plan starts with a free 7-day trial, so you can test the full library before paying.
Frequently asked questions.
More questions? Contact support.
Why is recovery important after strength training?
Training creates stress that allows your body to adapt. Recovery helps you manage that stress so you can continue training consistently while feeling and moving your best.
Will stretching affect muscle growth?
No. Stretching after training supports recovery and mobility without negatively affecting muscle growth when combined with a proper strength program.
How long should I recover after lifting?
Recovery starts immediately after your workout. Spending just 10–20 minutes on guided mobility can help reduce stiffness and prepare your body for your next session.
Can pliability improve my squat or overhead position?
Improving mobility through the ankles, hips, thoracic spine, and shoulders can help you move into stronger positions while lifting.
Do I need any equipment?
Most sessions only require enough space to lie down comfortably. Some routines may incorporate resistance bands, foam rollers, or massage balls, but the majority require no equipment at all. You will be notified before the routine if any equipment is needed.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, which works out to about $16.66 per month. Every plan starts with a free 7-day trial, so you can test the full library before paying.
Frequently asked questions.
More questions? Contact support.
Why is recovery important after strength training?
Training creates stress that allows your body to adapt. Recovery helps you manage that stress so you can continue training consistently while feeling and moving your best.
Will stretching affect muscle growth?
No. Stretching after training supports recovery and mobility without negatively affecting muscle growth when combined with a proper strength program.
How long should I recover after lifting?
Recovery starts immediately after your workout. Spending just 10–20 minutes on guided mobility can help reduce stiffness and prepare your body for your next session.
Can pliability improve my squat or overhead position?
Improving mobility through the ankles, hips, thoracic spine, and shoulders can help you move into stronger positions while lifting.
Do I need any equipment?
Most sessions only require enough space to lie down comfortably. Some routines may incorporate resistance bands, foam rollers, or massage balls, but the majority require no equipment at all. You will be notified before the routine if any equipment is needed.
How much does the pliability app cost?
pliability is $22.95 per month, or $199.95 per year, which works out to about $16.66 per month. Every plan starts with a free 7-day trial, so you can test the full library before paying.
{ 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.
