Pro
SOS relief sessions
Pain flaring up right now? Start a short relief session for your neck or lower back and let Mo talk you through it.
Better posture in 5 minutes a day.
Mo the sloth guides you through short, calm routines for your neck, back, shoulders and jaw. No equipment, no gym, just five minutes.
- 5-minute routines
- Free to start
- Data stays on your device
Your desk is quietly wearing you down.
Your head drifts toward the screen. By 3pm your shoulders are up by your ears and your lower back feels like a plank. You know you should stretch, but you are not sure what to do, or whether it is worth the time.
Mo keeps it small enough to actually happen: one short routine, one clear step at a time, at your desk or on the living room floor.
How Mo works
Answer a few questions
Tell Mo where it aches and how much time you have. It takes about a minute.
Get your path
Mo builds a learning path around your neck, back or jaw, one level at a time.
Move 5 minutes a day
Follow Mo move by move with a timer. Keep your streak and watch your pain check-ins improve.
Everything you need, nothing you do not
A learning path that never runs out
Routines are grouped into units and levels, such as Wake up your neck. Pick 5 minutes today and Mo remembers where you left off.
Guided player with a timer
Each move has simple steps, a clear rep count and a countdown ring. Pause, skip and go at your own pace.
See how you feel over time
Check in on your pain, then watch the chart and your streak calendar fill in. Small progress is easier to keep when you can see it.
Streaks and a sloth that grows with you
Every session earns XP and leaves for Mo's room. Keep the flame alive and unlock achievements along the way.
Pro
Voice coach
Keep your eyes off the screen. Mo coaches you out loud through every move, so you can just breathe and follow along.
Why a few minutes of exercise is worth it
The World Health Organization's 2023 guideline on chronic low back pain recommends exercise programmes as one of its non-surgical treatments.
WHO guideline for non-surgical management of chronic primary low back pain in adults, 2023
A 2021 Cochrane review found that exercise therapy probably reduces pain and improves function in chronic low back pain, compared with no treatment or usual care.
Hayden et al., Exercise therapy for chronic low back pain, Cochrane Database of Systematic Reviews, 2021
These sources are about exercise in general, not about Mo specifically. Mo is a wellness app, not a treatment.
Start free. Go Pro when you want more.
Free
$0
- 5-minute guided routines
- Learning path with levels
- Streaks, XP and Mo's room
- Pain check-ins and chart
- Daily energy limit
Mo Pro
$6.99 per week
3-day free trial on the weekly plan
or $39.99 per year, about $0.77 per week
- No energy limit
- Voice coach
- SOS relief sessions
- 10 and 15 minute routines
- Form tips, easier and harder options
- Weekly pain report and streak freeze
Prices are in USD and vary by country. Subscriptions renew automatically until you cancel in your App Store or Google Play settings.
Try a free exercise guide first
Clear steps, reps and common mistakes for the usual desk and phone aches. No app needed.
Chin tucks for forward head posture
Doorway chest stretch
Cat-cow for lower back stiffness
Desk stretches at workAlso: Auf Deutsch: Übungen bei NackenschmerzenTight hips from sittingTight shoulders from desk workStiff neck: 3 gentle movesLower back stiff in the morningUpper back pain between the shoulder bladesSeated cat-cow for back stiffnessClamshell exercise for hipsDead bug exerciseGentle curl-upForearm plank on kneesSide plank on kneesPelvic tilt exerciseHip hinge exerciseSit-to-stand exerciseWall push-up plusDesk push-upOne-arm doorway stretchStanding back extensionProne Y and T raiseStanding side bendJaw muscle massageLying figure-four stretchSingle-leg bridgeShoulder shrug exerciseFloor angelTech neck exercisesNeck side stretchShoulder blade squeezeJaw relaxation for clenchingWall angels for postureOpen book stretch for the upper backHip flexor stretch after sittingLower back pain from sittingBird dog exercise for your backGlute bridge for lower backChild's pose for lower backKnee-to-chest stretch for lower backLying knee rock for lower backShoulder rolls for tight shoulders at a deskChair back opener for upper back stiffnessCross-body shoulder stretch for desk workersHamstring stretch for tight hamstrings at a deskNeck diagonal stretch for a stiff neckSeated figure-four stretch for hips and lower backSeated spinal twist at your deskUpper trap stretch for neck and shoulder tension
Questions, answered
Is Mo free?
You can start free. Free covers 5-minute guided routines, the learning path, streaks and your pain check-ins, with a daily energy limit. Mo Pro removes the limit and adds voice coaching, SOS relief sessions, longer routines and more.
How does the free trial work?
The weekly Pro plan ($6.99 per week) starts with a 3-day free trial. If you do not cancel before the trial ends, your subscription starts and renews each week. The annual plan is $39.99 per year. Prices vary by country and are shown in your local currency in the app.
How do I cancel on iPhone?
Open Settings, tap your name, then Subscriptions, choose Mo and tap Cancel Subscription. Cancel at least 24 hours before the trial or billing period ends.
How do I cancel on Android?
Open the Google Play Store, tap your profile picture, then Payments and subscriptions and Subscriptions. Choose Mo and tap Cancel subscription.
Is Mo medical advice?
No. Mo is a general wellness app with gentle exercises. It does not diagnose or treat any condition. If your pain gets worse, or you have numbness, weakness, fever or pain after an injury, please see a doctor.
What happens to my data?
Your data stays on your device. Your routines, streaks and pain check-ins are stored locally on your phone. Read the full details in the privacy policy.
Where can I download Mo?
Mo is available now on the App Store for iPhone and on Google Play for Android.
Five minutes today. A straighter back soon.