Beginner · 5 min
After Walking
Unwind your calves, thighs and hips after time on your feet.
Total session: 5:38 · Includes preparation and side changes.
Ready when you are
Leaning calf
Movement instructions
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.
Use a sturdy wall for support and avoid forcing your heel downward.
Total (including preparation): 5:38 · 5:38 remaining
Up next: Leaning calf · 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.
- Leaning calf · Both sides1:00
- Seated hamstring · Both sides1:00
- Standing quad · Both sides1:00
- Seated figure four · Both sides1:00
- Chest opener standing0:30
- Breath in and out0:30
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 Walking.
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, 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 | Leaning calf | 60 |
| 2 | Seated hamstring | 60 |
| 3 | Standing quad | 60 |
| 4 | Seated figure four | 60 |
| 5 | Chest opener standing | 30 |
| 6 | Breath in and out | 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
Leaning calf
Standing · Focus: calves, ankles.
- 02
60sSeated hamstring
Seated · Focus: hamstrings, calves.
- 03
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 04
60sSeated figure four
Seated · Focus: hips, glutes.
- 05
30sChest opener standing
Standing · Focus: chest, shoulders, upper back.
- 06
30sBreath in and out
Standing · Focus: relaxation, breathing.
Related exercise hubs
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
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 3 · 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 4 · 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.
Step 5 · 30 seconds
Chest opener standing
- Stand tall with your feet hip-width apart.
- Rest your hands behind your head, with elbows out to the sides.
- Gently draw your elbows back and lift your chest.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 6 · 30 seconds
Breath in and out
- Stand comfortably with relaxed shoulders.
- Breathe in slowly through your nose.
- Breathe out gently through your nose or mouth.
- Continue at an easy, natural rhythm.
Relax your jaw and shoulders; avoid forcing a deeper breath.
For less intensity, use your natural breathing rhythm without trying to make each breath longer.
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