Intermediate · 5 min 30 sec
After Hiking
Give tired calves, thighs and hips a relaxed stretch after the trail.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Leaning calf
Standing · Focus: calves, ankles.
- 02
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 03
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 04
60sLying figure four
Floor · Focus: hips, glutes.
- 05
60sSeated hamstring
Seated · Focus: hamstrings, calves.
- 06
30sKnees-to-Chest
Floor · Focus: lower back, hips.
Step by step
How to do the routine.
Step 1 · 60 seconds
Leaning calf
- Face a wall with your hands resting on it.
- Step one foot back, keeping the leg straight and heel down.
- Bend your front knee and lean gently toward the wall.
- Return and change sides.
Keep both feet pointing forward.
For less intensity, step closer to the wall and soften the stretch.
Step 2 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 3 · 60 seconds
Lying hamstring
- Lie on your back with both legs extended.
- Lift one leg and hold behind your thigh or calf.
- Gently draw the leg toward you, then repeat on the other side.
Keep a slight bend in the raised knee if needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 4 · 60 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 5 · 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.
Step 6 · 30 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Keep moving
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