Intermediate · 4 min 30 sec
After Climbing
Gently stretch forearms, chest and hips after climbing; keep pressure light.
Total session: 5:06 · Includes preparation and side changes.
Ready when you are
Forearm stretch
Movement instructions
Sit tall and extend one arm forward, palm up. Use your other hand to gently draw the fingers down and back toward you. Release and change sides.
Do not pull hard on your fingers. Release if it hurts.
Total (including preparation): 5:06 · 5:06 remaining
Up next: Forearm stretch · Side 1 · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Forearm stretch · Both sides1:00
- Wrist flexion0:30
- One arm hug standing · Both sides1:00
- Wall pecs · Both sides1:00
- Puppy pose0:30
- Butterfly0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
270 seconds moving + 36 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: After Climbing.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
6 timed steps use 6 different movements. Starting positions: Seated, Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Forearm stretch | 60 |
| 2 | Wrist flexion | 30 |
| 3 | One arm hug standing | 60 |
| 4 | Wall pecs | 60 |
| 5 | Puppy pose | 30 |
| 6 | Butterfly | 30 |
Routine overview
What you’ll move through.
6 timed steps · 4 min 30 sec in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Forearm stretch
Seated · Focus: forearms, wrists.
- 02
30sWrist flexion
Standing · Focus: wrists, forearms.
- 03
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 04
60sWall pecs
Standing · Focus: chest, shoulders.
- 05
30sPuppy pose
Floor · Focus: shoulders, chest, back.
- 06
30sButterfly
Floor · Focus: hips, inner thighs.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Forearm stretch
- Sit tall and extend one arm forward, palm up.
- Use your other hand to gently draw the fingers down and back toward you.
- Release and change sides.
Keep your shoulder relaxed and your elbow soft.
For less intensity, reduce the pressure on your hand and keep the wrist movement small.
Step 2 · 30 seconds
Wrist flexion
- Kneel and place the backs of your hands on the floor, fingers toward your knees.
- Keep most of your weight on your knees.
- Shift back very slightly until you feel a gentle stretch.
Use minimal pressure and keep your elbows soft.
For less intensity, reduce the pressure on your hand and keep the wrist movement small.
Step 3 · 60 seconds
One arm hug standing
- Stand tall and bring one arm across your chest.
- Use your opposite forearm to gently draw it closer.
- Release and repeat on the other side.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 4 · 60 seconds
Wall pecs
- Stand beside a wall and place one forearm against it, elbow bent.
- Step gently forward and turn your chest away from that arm.
- Release and repeat on the other side.
Keep your shoulder down and the stretch gentle.
For less intensity, position your arm lower and take a smaller step or turn away.
Step 5 · 30 seconds
Puppy pose
- Start on hands and knees, with hips over knees.
- Walk your hands forward and lower your chest.
- Rest your forehead on the mat or a support.
Keep your hips above your knees and your neck relaxed.
For less intensity, keep your chest higher and soften your knees or elbows as needed.
Step 6 · 30 seconds
Butterfly
- Sit tall and bring the soles of your feet together.
- Hold your feet or ankles and let your knees open to the sides.
- Breathe slowly without pressing your knees down.
Move your feet farther from your hips for a gentler stretch.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Keep moving
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