Intermediate · 5 min
After Swimming
Stretch your chest, shoulders and sides after your swim.
Total session: 5:38 · Includes preparation and side changes.
Ready when you are
Wall pecs
Movement instructions
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.
Release immediately if you feel sharp pain or discomfort.
Total (including preparation): 5:38 · 5:38 remaining
Up next: Wall pecs · 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.
- Wall pecs · Both sides1:00
- Overhead tricep standing · Both sides1:00
- One arm hug standing · Both sides1:00
- Puppy pose0:30
- Side bend seated · Both sides1:00
- Child's Pose0:30
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.
300 seconds moving + 38 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: After Swimming.
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: Standing, Floor, Seated. 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 | Wall pecs | 60 |
| 2 | Overhead tricep standing | 60 |
| 3 | One arm hug standing | 60 |
| 4 | Puppy pose | 30 |
| 5 | Side bend seated | 60 |
| 6 | Child's Pose | 30 |
Routine overview
What you’ll move through.
6 timed steps · 5 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
Wall pecs
Standing · Focus: chest, shoulders.
- 02
60sOverhead tricep standing
Standing · Focus: triceps, shoulders.
- 03
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 04
30sPuppy pose
Floor · Focus: shoulders, chest, back.
- 05
60sSide bend seated
Seated · Focus: sides, shoulders, back.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 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 2 · 60 seconds
Overhead tricep standing
- Stand tall and reach one arm overhead.
- Bend that elbow so your hand rests behind your upper back.
- Use your other hand to gently guide the raised elbow.
- Release and repeat on the other side.
Keep your ribs down and avoid pulling your neck forward.
For less intensity, reach your hand toward your shoulder rather than farther down your back.
Step 3 · 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 4 · 30 seconds
Puppy pose
- Start on hands and knees, with hips over knees.
- Walk your hands forward and lower your chest.
- Rest your forehead on the mat or a support.
Keep your hips above your knees and your neck relaxed.
For less intensity, keep your chest higher and soften your knees or elbows as needed.
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 · 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.
3 min 30 sec · Intermediate
Swim Warm-Up
Prepare your shoulders and trunk with smooth, controlled movements before swimming.
3 min · Intermediate
Rowing Warm-Up
Move your shoulders, hips and spine before easy rowing strokes.
3 min 30 sec · Intermediate
Golf Warm-Up
Prepare for easy practice swings with shoulder and trunk movement.
