Mustfit

Routine exploration

Browse routines by symptom

Shown based on the public routine names and descriptions registered in the app.

Routines by symptom

Browse the public routines published on the web, with the newest routines first.

60 routines

Beginner core activation: lying pelvic tilts + side crunch + side plank preview
3 min Beginner Hips, Abs, Core

Beginner core activation: lying pelvic tilts + side crunch + side plank

A 3-minute routine for build ab definition that moves from Lying Pelvic Tilts to Side planks.
Biceps and pulling prep: scapular pinches + concentration curl + close row preview
4 min Beginner Shoulders, Biceps, Back

Biceps and pulling prep: scapular pinches + concentration curl + close row

A 4-minute routine for biceps strength that moves from Scapular pinches to Dumbbell low close row.
Body composition movement support: Pilates hundreds + Seated core twists + Plank walk in and out preview
5 min Beginner Full Body

Body composition movement support: Pilates hundreds + Seated core twists + Plank walk in and out

A 5-minute routine for body fat reduction that moves from Pilates hundreds to Plank walk in and out.
Core consistency support: seated movement + side-plank options preview
4 min Beginner Hips, Abs, Core

Core consistency support: seated movement + side-plank options

A 4-minute routine for reduce belly fat that moves from Butt walking to Side planks.
Core control foundation: lying pelvic tilts + brace marches + side plank options preview
3 min Beginner Hips, Core

Core control foundation: lying pelvic tilts + brace marches + side plank options

A 3-minute routine for core strength that moves from Lying Pelvic Tilts to Side planks.
Face and neck tension reset: vowel practice + cheek pose + neck release preview
6 min Beginner Face

Face and neck tension reset: vowel practice + cheek pose + neck release

A 6-minute routine for midface exercise that moves from Vowel facial toning to Lateral neck release.
Foot arch and calf comfort support: Seated calf stretch + Toe-propped calf stretch + Heel raises preview
7 min Beginner Foot And Calves

Foot arch and calf comfort support: Seated calf stretch + Toe-propped calf stretch + Heel raises

A 7-minute routine for plantar fasciitis relief that moves from Seated calf stretch with towel to Heel raises with ball squeeze.
Forearm extensor comfort support: Cross-Friction Elbow Ma... + Eccentric Wrist Extension + Forearm Extensor Stretch preview
2 min Beginner Elbows

Forearm extensor comfort support: Cross-Friction Elbow Ma... + Eccentric Wrist Extension + Forearm Extensor Stretch

A 2-minute routine for tennis elbow pain relief that moves from Cross-Friction Elbow Massage to Forearm Extensor Stretch.
Forward head posture support routine preview
3 min Beginner Neck, shoulders, upper back

Forward head posture support: neck release + push-up plus + cuff control

Start by easing tension at the base of the skull, then add shoulder-blade and cuff control so your neck is not doing all the work.
Front-thigh activation support: quad stretch + seated leg extensions preview
7 min Beginner Quadriceps, Abs

Front-thigh activation support: quad stretch + seated leg extensions

A 7-minute routine for front thigh line that moves from Prone quad stretch with strap to Seated double-leg extension.
Glute support: seated glute stretch + bridge + side-lying abduction preview
5 min Beginner Hips And Lower Back, Core, Hips

Glute support: seated glute stretch + bridge + side-lying abduction

A 5-minute routine for glute lift that moves from Seated Glute Stretch to Side Lying Abduction.
Hip pinching mobility support: internal rotation + 90/90 shift + bridge hold preview
6 min Beginner Hips

Hip pinching mobility support: internal rotation + 90/90 shift + bridge hold

A 6-minute routine for hip impingement relief that moves from Internal Hip Rotation to Bridge Holds.
Inner-thigh and hip control support: frog rocks + adductor lift + bridge preview
6 min Beginner Hips, Inner Thighs, Core

Inner-thigh and hip control support: frog rocks + adductor lift + bridge

A 6-minute routine for inner thigh line that moves from Frog Rocks to Single leg bridges.
Knee comfort basics: quad set, hamstring stretch, knee-to-chest preview
4 min Beginner Knee

Knee comfort basics: quad set, hamstring stretch, knee-to-chest

A 4-minute routine for knee pain relief that moves from Isometric Quad Set to Knee to Chest Stretch.
Lateral hip support: side-leg raises + bridge control preview
4 min Beginner Hips, Hips And Glutes, Core

Lateral hip support: side-leg raises + bridge control

A 4-minute routine for hip dip relief that moves from Side Leg Raises to Single leg bridges.
Lower-back comfort support: pelvic tilt + hip rotation + bridge hold preview
4 min Beginner Lower Back, Hips

Lower-back comfort support: pelvic tilt + hip rotation + bridge hold

A 4-minute routine for lower back pain relief that moves from Pelvic Tilt to Bridge Holds.
Neck and jaw relaxation support: clavicle stretch + wide pose + neck release preview
6 min Beginner Face

Neck and jaw relaxation support: clavicle stretch + wide pose + neck release

A 6-minute routine for face toning that moves from Clavicle neck stretch to Lateral neck release.
Neck comfort support: deep neck flexor hold + chin tuck control preview
5 min Beginner Neck And Shoulders, Neck And Upper Back, Neck

Neck comfort support: deep neck flexor hold + chin tuck control

A 5-minute routine for neck disc care that moves from Deep neck flexor hold to Chin tucks.
Pelvic control support: pelvic tilt + hip-flexor stretch + brace marches preview
3 min Beginner Lower Back, Hips, Core

Pelvic control support: pelvic tilt + hip-flexor stretch + brace marches

A 3-minute routine for posterior pelvic tilt that moves from Pelvic Tilt to Supine brace marches.
Pelvic-position support: hip-flexor stretch + pelvic tilt + bridge hold preview
3 min Beginner Hips

Pelvic-position support: hip-flexor stretch + pelvic tilt + bridge hold

A 3-minute routine for anterior pelvic tilt that moves from Lunge Hip Flexor Stretch to Bridge Holds.
Rounded-shoulder support: doorway chest stretch + subscapularis stretch + cuff control preview
5 min Beginner Shoulders

Rounded-shoulder support: doorway chest stretch + subscapularis stretch + cuff control

A 5-minute routine for rounded shoulder posture that moves from Pec major doorway stretch to Pad cuff.
Serratus strength support: wall slide + push-up plus + band Y-raise preview
3 min Beginner Shoulders

Serratus strength support: wall slide + push-up plus + band Y-raise

A 3-minute routine for serratus anterior strength that moves from Serratus Wall Slide to Band Y-Raise.
Shoulder balance support: neck stretch + torso twist + cuff control preview
2 min Beginner Neck And Shoulders, Abs, Shoulders

Shoulder balance support: neck stretch + torso twist + cuff control

A 2-minute routine for shoulder asymmetry relief that moves from Neck stretches (Chin down) to Pad cuff.
Shoulder stiffness support: thumb-down raise + cuff control + wall slide preview
3 min Beginner Shoulders, Full Body

Shoulder stiffness support: thumb-down raise + cuff control + wall slide

A 3-minute routine for shoulder mobility care that moves from Thumb down raise to Wall slide.
Shoulder strength support: wall slide + band Y-raise + rear-delt control preview
3 min Beginner Shoulders

Shoulder strength support: wall slide + band Y-raise + rear-delt control

A 3-minute routine for build broader shoulders that moves from Serratus Wall Slide to Delt back.
Side-body and pelvic-control support: QL stretch + QL activation + butt walking preview
7 min Beginner Hips

Side-body and pelvic-control support: QL stretch + QL activation + butt walking

A 7-minute routine for pelvic asymmetry that moves from QL static stretch to Butt walking.
Side-hip activation support: pelvic tilt + side leg lift + bridge control preview
3 min Beginner Hips, Hips And Glutes, Core

Side-hip activation support: pelvic tilt + side leg lift + bridge control

A 3-minute routine for hip line that moves from Standing Pelvic Tilts to Single leg bridges.
Side-waist control support: QL stretch + oblique crunch + side plank preview
7 min Beginner Hips, Abs, Core

Side-waist control support: QL stretch + oblique crunch + side plank

A 7-minute routine for waist line that moves from QL static stretch to Side planks.
Straight neck posture support: Chin Tuck 2.0 + thoracic mobilization + chin tucks preview
5 min Beginner Neck, Neck And Shoulders

Straight neck posture support: Chin Tuck 2.0 + thoracic mobilization + chin tucks

A 5-minute routine for straight neck posture relief that moves from Chin Tuck 2.0 to Chin tucks.
Triceps strength support: elbow press + diamond push-up + push-up plus preview
3 min Beginner Shoulders, Triceps

Triceps strength support: elbow press + diamond push-up + push-up plus

A 3-minute routine for triceps strength that moves from Elbow Downward Press to Push-up Plus Progression.
Upper-back posture support: neck warm-up + thoracic mobilization + close row preview
4 min Beginner Neck And Upper Back, Neck And Shoulders, Back

Upper-back posture support: neck warm-up + thoracic mobilization + close row

A 4-minute routine for upper back posture that moves from Neck Mobility Warm-up to Dumbbell low close row.
Upper-back row prep: neck reset + paddle row control preview
4 min Beginner Neck And Upper Back, Neck, Back

Upper-back row prep: neck reset + paddle row control

A 4-minute routine for build a wider back that moves from Upgraded Chin Tuck to Dumbbell paddle row.
Upper trap tension support: chest opening + push-up plus + cuff control preview
3 min Beginner Neck And Shoulders, Shoulders

Upper trap tension support: chest opening + push-up plus + cuff control

A 3-minute routine for upper trap tension relief that moves from Foam roller chest stretch to Pad cuff.
Beginner pull-up and back width prep routine preview
3 min Beginner Back, Shoulders, Arms

Beginner pull-up and back-width prep: Wall scapular retraction and rotation + One-Arm Head Taps & Pocket Slaps + Full Passive Dead Hang

Targeted scapular strength, lat engagement, and grip endurance for beginner pull-up progress and back development.
Belly fat reduction support routine preview
3 min Beginner Full Body

Belly fat reduction support: Active Movement March + Parallette Deficit Push-ups + Bear Crawl

Full-body movement and strength work to increase calorie burn and build functional strength.
Biceps pull prep readiness routine preview
5 min Intermediate Biceps, Upper Back, Shoulders

Prep-to-pull biceps readiness: Bench-Supported Face Pull + Biceps Gliding + Chin-ups

Targeted upper back activation and biceps preparation for better pull-ups and rows.
Core control and ab engagement routine preview
4 min Beginner Core, Abs

Core control and ab engagement

Targeted core bracing, breathing, and lower ab activation for better stability and mind-muscle connection.
Core strength foundation routine preview
5 min Beginner Core, Abs, Full Body

Core strength foundation: Lateral Abdominal Bracing + Seated Leg Lifts on Chair + Overhead Carry

Essential core bracing, lower abdominal strength, and full-body stability work for better movement and posture.
Easy lower leg movement support routine preview
3 min Beginner Calves, Ankles, Lower Legs

Easy lower-leg movement support

Simple calf strengthening, walking, and ankle mobility work for better lower leg comfort and bone health.
Foot arch and calf comfort routine preview
3 min Beginner Feet, Calves

Foot arch and calf comfort support

Targeted calf release, foot arch activation, and single-leg stability work for better foot comfort.
Forearm extensor comfort support routine preview
2 min Beginner Forearms, Wrists

Forearm extensor comfort support

Targeted stretching and strengthening for the forearm extensors to improve wrist comfort and grip health.
Front thigh activation and control support routine preview
2 min Beginner Quads, Knees, Hips

Front-thigh activation and control support: Corner Couch Stretch + Towel Knee Press (Quad Sets) + Mini Squats

Targeted quad stretching, activation, and controlled strengthening for better knee and thigh function.
Glute lift build routine preview
4 min Beginner Glutes, Hips

Glute lift build: Seated Figure-4 Glute Activation + Weighted Back Extension + Kneeling lunge with spinal rotation

Targeted glute activation, posterior chain strength, and hip flexor opening for better glute development and hip health.
Hip dip support routine preview
3 min Beginner Hips, Glutes

Hip dip support: Kettlebell Figure-4 Stand + Banded Squat + Lateral Step-Up

Targeted outer hip opening and glute strengthening for better hip dip support and stability.
Hip front mobility and pelvic control routine preview
4 min Beginner Hips, Pelvis

Hip-front mobility and pelvic control support: Active Pigeon Hinge + Wall Couch Stretch + Glute-focused back extension

Targeted hip-front opening and pelvic stability work using bodyweight and minimal equipment.
Hip pinching mobility support routine preview
3 min Beginner Hips

Hip pinching mobility support: Half-Kneeling Wall Knee Drive + Banded lateral hip rotation + Split squat hold

Targeted hip internal rotation, lateral mobility, and stability work for people experiencing front/side hip pinching.
Inner thigh and hip control support routine preview
2 min Beginner Hips, Inner Thighs, Groin

Inner-thigh and hip control support: Hip Airplane + Kettlebell Adductor Weight Shift + Wall-supported foam roller bridge

Targeted groin and inner thigh work with single-leg stability and controlled bridging for better hip control.
Knee comfort and quad control support routine preview
5 min Beginner Knees, Quads

Knee comfort and quad-control support

Targeted quad activation, tibial control, and supported squat work for better knee comfort and stability.
Low-impact movement consistency support routine preview
4 min Beginner Full Body

Low-impact movement consistency support

Simple full-body movement, hip opening, and loaded carry work to build daily movement habits and stability.
Lower back comfort and core control support routine preview
3 min Beginner Lower Back, Hips, Core

Lower back comfort and core-control support: Kneeling lunge + Assisted Dynamic Hip Rotation + Lateral Abdominal Bracing

Targeted hip flexor opening, hip mobility, and core bracing for better lower back comfort and stability.
Neck-friendly screen posture support routine preview
4 min Beginner Neck, Upper Back, Shoulders

Neck-friendly screen posture support

Targeted neck and upper back work to support better posture during screen time and reduce forward head position.
Pelvic position awareness support routine preview
6 min Beginner Pelvis, Lower Back, Hips

Pelvic position awareness support

Targeted pelvic mobility, hamstring activation, and hip extension work for better pelvic control and lower back comfort.
Pelvis line shaping routine preview
4 min Beginner Hips, Pelvis, Glutes

Pelvis line shaping: 90/90 Hamstring Activation + Banded Squat + Lateral Step-Up

Targeted hamstring activation, banded squat control, and lateral stability work for the pelvis and hips.
Shoulder asymmetry support routine preview
3 min Beginner Shoulders, Upper Back

Shoulder asymmetry support: Powell Raise + Kneeling Scapular Slide + Half-kneeling single-arm overhead press

Targeted scapular strengthening and unilateral work to address imbalances between shoulders.
Shoulder opening posture support routine preview
3 min Beginner Shoulders, Upper Back, Chest

Shoulder-opening posture support

Targeted chest opening, scapular mobility, and rotator cuff work for better shoulder posture and comfort.
Side body mobility and hip control routine preview
4 min Beginner Hips, Side Body, QL

Side-body mobility and hip-control support: Standing Ballerina QL Stretch + Side-lying outer hip drop hold + Hip Airplane

Targeted QL, outer hip, and single-leg stability work for better side-body control.
Side waist awareness and trunk control routine preview
5 min Beginner Lower Back, Sides, Core

Side-waist awareness and trunk control: Twist and Lean QL Stretch + Side-lying pelvic rotation + Lateral Abdominal Bracing

Targeted QL release, pelvic mobility, and core bracing for better trunk control and side body awareness.
Triceps dumbbell strengthen routines preview
3 min Intermediate Triceps, Arms

[Triceps] Dumbbell Triceps Strengthen Routines

Targeted triceps hypertrophy and strength work using dumbbells for balanced arm development.
Upper back posture support routine preview
3 min Beginner Upper Back, Chest, Shoulders

Upper-back posture support

Targeted chest opening, thoracic mobility, and upper back strengthening for better posture and shoulder health.
Upper trap comfort and shoulder blade support routine preview
4 min Beginner Upper Back, Shoulders, Neck

Upper-trap comfort and shoulder-blade support

Targeted upper trap release, scapular mobility, and lower trap strengthening for better shoulder and neck comfort.
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