Intermediate · 5 min
After Rowing
Unwind the hamstrings, hip flexors, chest and back after rowing.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Lying hamstring
Floor · Focus: hamstrings, calves.
- 02
60sLunge
Floor · Focus: hip flexors, thighs.
- 03
60sWall pecs
Standing · Focus: chest, shoulders.
- 04
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 05
30sChild's Pose
Floor · Focus: back, hips, shoulders.
- 06
30sKnees-to-Chest
Floor · Focus: lower back, hips.
Step by step
How to do the routine.
Step 1 · 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 2 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
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
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 5 · 30 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
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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