Intermediate · 6 min
After Pickleball
Ease tension in your forearms, shoulders and legs after playing.
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
- Leaning calf · Both sides1:00
- Standing quad · Both sides1:00
- Side bend seated · Both sides1:00
- Seated figure four · 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 Pickleball.
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. 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 | Leaning calf | 60 |
| 4 | Standing quad | 60 |
| 5 | Side bend seated | 60 |
| 6 | Seated figure four | 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
60sLeaning calf
Standing · Focus: calves, ankles.
- 04
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 05
60sSide bend seated
Seated · Focus: sides, shoulders, back.
- 06
60sSeated figure four
Seated · Focus: hips, glutes.
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
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 4 · 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 5 · 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 6 · 60 seconds
Seated figure four
- Sit near the front of a sturdy chair with feet flat.
- Place one ankle across the opposite thigh.
- Hinge forward gently from your hips.
- Sit up and change sides.
Keep your back long and avoid pressing on the crossed knee.
For less intensity, keep the crossed ankle farther from your body and sit taller.
Keep moving
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