Can I edit the Hip & Shoulder Long Holds routine after adding it?
Yes. The routine opens in MoveCue as an editable workout, so you can change exercises, timing, sets, sides, rest, equipment, and weights.
Hip & Shoulder Long Holds
This routine spends longer in each position than a quick stretch break does — the hips and upper back get the deepest holds, with the shoulders, neck and wrists covered standing before the mat work begins. It starts with a little movement, then settles into stillness on the floor. It's a starting point — once you add it to MoveCue, you can extend the holds, drop positions, or reorder it however you like.
Get this routineWhy it's built this way
Wall angels come first as light dynamic movement, since static holds are generally better tolerated once tissue is warm. The upright holds — doorway chest, upper trapezius and wrist extensors — follow straight away, so the routine moves down to the mat once and stays there. The longest holds, thread the needle, sphinx and the hip flexor stretch, then open the floor block while attention is still high, with the hip flexor getting two rounds per side at 30 seconds each. Holds run 25–60 seconds, the upper end of the general flexibility range where greater range of motion is the goal, and transitions stay at 10 seconds because stretch sequences flow better continuously. The supine twist closes the routine lying down, the calmest position in the set.
The exercises
Good to know
What equipment do I need for Hip & Shoulder Long Holds?
Hip & Shoulder Long Holds uses Mat + Wall + Doorway. You can still adjust the routine after adding it to the app.
How does this routine run hands-free?
MoveCue imports the routine with its exercise order, work time, rest, sides, and set structure, then uses voice cues while the workout runs.