Intermediate · 4 min 30 sec
After Skiing
Relax your quads, calves and hips after a day on the slopes.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Standing quad
Standing · Focus: thighs, hip flexors.
- 02
60sLeaning calf
Standing · Focus: calves, ankles.
- 03
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 04
30sButterfly
Floor · Focus: hips, inner thighs.
- 05
30sKnees-to-Chest
Floor · Focus: lower back, hips.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
Step by step
How to do the routine.
Step 1 · 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 2 · 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 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 · 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.
Step 5 · 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.
Step 6 · 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.
Keep moving
More routines you may like.
4 min · Intermediate
Walk Warm-Up
Get your shoulders, hips and knees moving before a walk.
4 min · Intermediate
Cycling Warm-Up
Prepare your shoulders and hips for riding with controlled movement.
4 min · Intermediate
Gym Warm-Up
A full-body movement sequence before your exercise-specific warm-up sets.