Intermediate · 6 min
After Golf
Relax your forearms, chest, back and hamstrings after a round.
Total session: 6:42 · 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): 6:42 · 6:42 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
- One arm hug standing · Both sides1:00
- Wall pecs · Both sides1:00
- Side bend seated · Both sides1:00
- Spinal twist · Both sides1:00
- Seated hamstring · Both sides1:00
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.
360 seconds moving + 42 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: After Golf.
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 | One arm hug standing | 60 |
| 3 | Wall pecs | 60 |
| 4 | Side bend seated | 60 |
| 5 | Spinal twist | 60 |
| 6 | Seated hamstring | 60 |
Routine overview
What you’ll move through.
6 timed steps · 6 min 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
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 03
60sWall pecs
Standing · Focus: chest, shoulders.
- 04
60sSide bend seated
Seated · Focus: sides, shoulders, back.
- 05
60sSpinal twist
Floor · Focus: back, hips.
- 06
60sSeated hamstring
Seated · Focus: hamstrings, calves.
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 · 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 3 · 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 4 · 60 seconds
Side bend seated
- Sit tall with your feet flat on the floor.
- Raise one arm overhead and lean gently to the opposite side.
- Return to center and repeat on the other side.
Keep both hips on the seat and avoid leaning forward.
For less intensity, keep your hand on your hip and lean only a little.
Step 5 · 60 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 6 · 60 seconds
Seated hamstring
- Sit near the front of a sturdy chair.
- Extend one leg with the heel down and toes pointing up.
- Hinge forward gently, then sit up and change sides.
Keep your back long and your extended knee soft.
For less intensity, bend the stretching knee and rest your hands on a stable support.
Keep moving
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