Tension builds all day — in your neck, your shoulders, your jaw. Here's a calmer way to let it go.
Guided stretches across 8 body areas, each with a looping 3D demo
Breathing patterns: Box, 4‑7‑8, Belly, Energising and your own
Languages: English, Español, Français and 简体中文
Ads, trackers or in‑app purchases. Ever.
One card answers “what should I do right now?” It's Wake Up in the morning and Unwind at night, with the exercises numbered in order and a single Begin button.
Tap the sparkle and type, or press and hold to talk. “3 exercises for my lower back” is all it needs.
Dial Down picks real stretches from its library and times them for you. Keep asking (“2 for my neck”) and it adds them to the same routine.
A total‑time ring, a − / + stepper on every exercise, and hold‑to‑reorder cards. Then press Start.
Flip Exercises to Body view, drag to rotate, and tap a sore spot. The muscles underneath light up, and you get their stretches.
Box, 4‑7‑8, Belly, Energising or your own pattern. Set the rounds, tap to preview, and follow the circle with voice cues and soft haptics.
Start from Office Stretch, Athletic Recovery or Better Sleep, or build your own from favourites. Share any routine by link.
Streaks, minutes, points and badges, with streak savers for the days life gets in the way. Syncs to Apple Health and Calendar if you want it to.
Type it or hold to talk. Dial Down understands where it hurts, how many exercises you want and how long you have, then builds a routine you can start right away.
It runs on Apple's on‑device model, and your voice is transcribed offline. What you say stays on your iPhone.
It picks only from the 372‑exercise library, using the same engine as the rest of the app. It never invents a stretch.
Mention numbness or sudden, severe pain and it checks in first, with a button to call emergency services.
Ask in English, Español, Français or 简体中文.
You don't need to know it's your levator scapulae. Just tap where it hurts.
Drag to rotate, then tap. The body turns to face the point and the skin fades to show the muscles.
Up to four likely muscles light up in pastel, labelled on the emptier side.
Only the stretches that actually work that muscle, each with a demo and steps.
Forehead, eyes, temples and jaw each get their own zone, for the tension you carry in your face.
No account needed. Everything stays on your iPhone until you decide otherwise.
Pick goals and focus areas, or just ask. Today's session builds itself around you.
A 3‑2‑1 get‑ready, a looping demo, and a calm voice telling you when to switch sides.
Targeted relief for neck, shoulders, wrists and lower back from sitting all day.
17 exercises↗ ⚡︎Deeper lower‑body stretches and breathing for active recovery days.
17 exercises↗ ☾Wind‑down breathing and gentle stretches to help you fall asleep faster.
11 exercises↗ ➜Dynamic mobility to open up before a run, plus targeted stretches to cool down after.
13 exercises↗ ✦A balanced sweep across flexibility, breathing and posture.
Balanced↗Rename, trim, retime, or build your own. Then pin it as your Today routine or share it with a friend by link.
Without an account, your sessions, routines, streaks and body‑map marks live only on your iPhone. Ask runs on device too. Health and Calendar data never leave it.
Export everything, or delete your account in the app. That erases the server copy and revokes Sign in with Apple.