Guided stretching and mobility work for stiff hips, backs and shoulders, with a coach who adjusts each move to you.
This page is for you if getting out of a chair, reaching a high shelf or turning to check your blind spot feels harder than it used to. HipTrain is live 1-on-1 personal training over video, and mobility and stretching are two of our coaches' specialties. You get the same coach each time, from about $14 a session, and your first session is free.
Stretching wrong is easy. Mayo Clinic's stretching advice is simple: stretch gently until you feel a slight pull, hold about 30 seconds (up to about 60 in problem areas), breathe, and don't bounce, because bouncing can cause small tears in the muscle. In practice, most people hold too briefly, bounce, or twist into a position that strains the wrong spot. A coach on camera catches that right away.
Stiffness is rarely just one muscle. Tight hips can come from long hours sitting, weak glutes or how you stand. A coach looks at how you squat, reach and turn, then picks a mix of stretches and strength moves for your body. That's the difference between a stretching video and a mobility session.
Flexibility works best alongside strength and balance. The National Institute on Aging has described four types of exercise that matter as you age: endurance, strength, balance and flexibility. It notes that doing one kind can also help you do the others. The CDC suggests older adults combine strength, aerobic and balance activity each week. A mobility coach can weave all of that into short, gentle sessions.
It's easier to keep doing. Most people know they should stretch and rarely do. A booked session with someone waiting for you turns "I should" into a habit.
Here's an example of a 30-minute mobility session for someone with stiff hips and a tight upper back from sitting all day. All you need is a chair, a towel and a bit of floor or a bed.
This is an example of a three-session week of 30-minute sessions, plus a few minutes on your own most days.
"Great option to do a virtual workout with a 1:1 trainer. Angel is great at adapting exercises to my needs." (Emma S., Google review)
Adapting each move to your body is what mobility work is really about.
The three-a-week 30-minute plan in the sample week is $179.99 a month. That's about 13 sessions, or about $14 each. Your first session is free, with no card needed.
HipTrain is HSA / FSA eligible. According to IRS Publication 502, exercise usually counts as a medical expense only for a specific medical condition, so many plans want a Letter of Medical Necessity from your doctor. Check your own plan first.
For comparison, Thumbtack lists in-person personal trainers at $40 to $100 an hour, with an average of $55. Three sessions a week at that average would be over $650 a month. See our personal trainer cost guide for more.
If you're recovering from surgery or an injury and your doctor has referred you to a physical therapist, start there. Our coaches are certified personal trainers, not doctors or physical therapists, and can't diagnose pain. If you want hands-on stretching, where someone moves your limbs for you, you'll need an in-person service, since HipTrain is video only. And if you'd rather follow stretching videos whenever you like, an on-demand app is cheaper and more flexible. We're also small: 29 App Store ratings, while the big apps have thousands.
Flexibility is how far a muscle can lengthen, like how close you get to touching your toes. Mobility is how well a joint moves under control during real movement, like squatting to pick something up. A good session works on both, plus enough strength to use your new range.
It varies by person, and we can't promise a timeline. You may feel looser right after a session. Lasting change comes from doing a little most days, which is why your coach gives you a short list to do on your own.
Mayo Clinic says range-of-motion exercise is often part of exercise for arthritis. Ask your doctor what's right for you, then share that with your coach. Our low-impact training page covers joint-friendly sessions.
Mayo Clinic suggests warming up before you stretch, and notes it's usually best to stretch after a workout. In a HipTrain session, your coach starts with light movement, then stretches once you're warm.
Ready to move a little more easily? Try your first session free. No credit card needed.