Recovery · 6½ min

Post-Race Recovery Stretches

Once you've cooled down after a race, unwind with gentle stretches for the calves, hamstrings, hips and back, finishing with slow breathing. About seven minutes.

6½ min
8 exercises
Needs a wall

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1
Calf Wall Stretch (Bent Knee)
1m
Bend both knees gently at a wall, keeping the rear heel on the floor.
How to do it
1. Stand facing a wall with feet hip-width apart and both palms flat on it at shoulder height.
2. Step the left foot a short distance back with both feet pointing forwards. Bend both knees gently, keeping the left heel down. Hold a comfortable lower-calf stretch, then release and repeat with the right foot back; follow the routine cue if timed.
Why it matters
Use a bent-knee position to place the stretch lower in the calf.
How it should feel
A gentle stretch low in the calf of the back leg.
Make it easier or harder
EasierUse a smaller bend. Shorten the stance and keep both hands supported.
HarderBend a little more. Increase the bend only with the rear heel grounded.
When to stop
Stop immediately for sharp Achilles pain, a sudden pop or new swelling.
2
Standing Hamstring Fold
30s
Fold forwards from the hips with soft knees and your arms hanging.
How to do it
1. Stand with feet hip-width apart, weight even through both feet and knees slightly bent.
2. Hinge forward from your hips and let your arms hang towards the floor. Bend your knees enough to keep the fold comfortable, without forcing your hands down. Keep your neck relaxed and breathe for the prescribed time. When finished, bend your knees a little more and slowly return to standing.
Why it matters
Explore a standing hamstring stretch with the depth controlled by your hip hinge and knee bend.
How it should feel
A gentle stretch along the backs of your thighs.
Make it easier or harder
EasierBend the knees more. Use a shallower fold or rest hands on a stable chair.
HarderReduce the knee bend. Keep the stretch gentle without locking the knees.
When to stop
Stop if the fold causes back pain or pinching.
3
Child's Pose
30s
Ease your hips towards your heels and reach your arms forwards from kneeling.
How to do it
1. Start on your hands and knees. Bring your big toes together, keep the tops of your feet down, and separate your knees comfortably.
2. Ease your hips back towards your heels as you walk your hands forward and lower your torso between your thighs.
3. Rest your forehead on the mat with your arms long and palms down. Keep your neck relaxed and breathe slowly for the prescribed time. Use a folded blanket under your forehead if needed.
Why it matters
Take a supported pause with your arms reaching and your hips resting back.
How it should feel
A broad, comfortable stretch through the back, sides and shoulders.
Make it easier or harder
EasierAdd support. Use a folded blanket under the forehead or between hips and heels.
When to stop
Stop if you feel sharp pain.
4
Lying Quad Stretch
1m
Lie on your side and gently hold the top foot behind you.
How to do it
1. Lie on your right side with your legs comfortably extended and your shoulders and hips stacked. Support your head with your right arm and rest your left hand beside your hip.
2. Bend your left knee and hold the top of your left foot with your left hand. Gently bring the heel towards your buttock until you feel a comfortable stretch at the front of the thigh. Keep your knees close and your pelvis steady without arching your lower back. Breathe easily.
3. After the hold, or at the side-switch cue in a routine, ease the pull, release your foot and slowly straighten the leg. Turn onto your left side and support your head with your left arm. Bend your right knee, hold the right foot with your right hand and repeat the gentle stretch with your knees close. Release slowly when you finish.
Why it matters
Stretch the front of the thigh with your body supported on the floor.
How it should feel
A comfortable stretch down the front of the top thigh.
Make it easier or harder
EasierUse a strap. Extend your reach and use a lighter pull.
HarderA little more stretch. Gently increase the pull while your pelvis and back stay relaxed.
When to stop
Stop if this causes knee pain; do not pull harder on the foot.
5
Figure Four (Supine)
1m
Lie on your back, cross one ankle over the other thigh and gently draw the supporting leg in.
How to do it
1. Lie on your back with both knees bent and feet flat. Rest your head, shoulders and pelvis on the mat.
2. Rest your right ankle on your left thigh, just above the knee. Flex the right foot and let the right knee open comfortably.
3. Lift your left foot slightly. Reach your right arm through the opening between your legs and your left arm around the outside. Join your hands behind the left thigh.
4. Keep the same grip and gently draw the left thigh closer until you feel a comfortable stretch in the right glute. Keep your head and shoulders down. Release and lower the left foot before uncrossing and repeating on the other side; in a timed routine, switch at the cue.
Why it matters
Stretch the outer hip while the floor supports your body and removes the need to balance.
How it should feel
A comfortable stretch through the outer hip and glute of the crossed leg.
Make it easier or harder
EasierLeave the foot grounded. Hold the crossed-leg position without pulling the thigh in.
HarderDraw the thigh closer. Use a small increase while the pelvis stays level.
When to stop
Stop for back pain, knee or hip pain, pins and needles, or symptoms travelling down the leg.
6
Supine Twist
1m
Lie on your back and lower both bent knees gently to one side.
How to do it
1. Lie on your back with your knees bent and feet on the mat. Open your arms out in line with your shoulders, resting them in a comfortable T. Let your head rest in a comfortable neutral position.
2. Bring both bent knees towards your chest, keeping your knees and feet together. Slowly lower them to your right only as far as comfortable, with your upper back and shoulders resting easily. Use a folded blanket under the knees if needed, and breathe steadily in the gentle stretch.
3. After the hold, or at the side-switch cue in a routine, slowly bring both knees back to centre before lowering them together to your left. Keep your head and shoulders comfortable and use support under your knees if needed. When you finish, return to centre and place both feet on the mat.
Why it matters
Explore a gentle trunk rotation with your head and upper body supported.
How it should feel
A gentle stretch around the outer hip, lower back or chest.
Make it easier or harder
EasierSupport the knees. Rest them on a pillow or folded blanket.
HarderLet the knees settle lower. Use a small change only while the shoulders stay comfortable.
When to stop
Ease out if the twist causes pinching or pain.
7
Legs Up the Wall
30s
Lie back and let the wall support your legs in a comfortable resting position.
How to do it
1. Place a mat beside a wall and sit side-on near it with your knees bent. Leave enough space to lie down comfortably; your hips do not need to touch the wall.
2. Lower onto your side, then roll onto your back as you bring your feet to the wall. Keep your knees bent while you settle your head, back and pelvis on the mat. Adjust farther from the wall if needed.
3. Gradually lengthen your legs up the wall without locking your knees. Let the wall support your legs and rest your arms beside you. Breathe slowly and comfortably. To finish, bend your knees, roll onto your side and pause before pushing up to sit.
Why it matters
Take a supported resting pause with a gentle stretch through the backs of the legs.
How it should feel
A relaxed position with no more than a light stretch behind the legs.
Make it easier or harder
EasierMove away from the wall. Soften your knees and use a thin head pillow if helpful.
When to stop
Come out slowly if you feel pain, dizziness or tingling that does not settle.
8
Diaphragmatic Breathing
1m
Notice the belly rise and fall during relaxed breathing.
How to do it
1. Sit comfortably with your feet on the floor, or lie with your head and knees supported. Place one hand on your upper chest and one on your belly just below the ribs.
2. Breathe in gently through your nose. Allow your belly hand to rise while your upper chest stays relatively quiet.
3. Breathe out gently through your nose and let the belly hand settle back. Keep your shoulders and jaw relaxed.
4. Continue a comfortable, steady rhythm for the remaining time. Avoid forcing large breaths.
Why it matters
Notice gentle belly movement as you practise relaxed breathing.
How it should feel
The belly rising and falling gently, with a relaxed neck and shoulders.
Make it easier or harder
EasierLie with knees bent. Support your head and let the shoulders rest.
When to stop
Stop and return to natural breathing if you feel dizzy, light-headed or uncomfortable.