Stretches after lifting, golf and racquet sports
Different activities load different parts of your body. These cool-downs match the activity: chest, shoulders and legs after lifting, shoulders, wrists and legs after a match, and a standing unwind of the trunk and hips after a round of golf.
Start with a free 5-minute stretchFree first, no account needed. Then After Lifting (15 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- Cooling down after a gym session
- Easing out after a round of golf
- Shoulders and wrists after tennis or pickleball
- A calm finish to a hard day of activity
Why a few slow minutes can help
Health services recommend finishing exercise with a few minutes of lighter movement and stretching while your muscles are warm. Matching the stretches to what you just did keeps the session short and useful.
Stretching afterward is about feeling comfortable, not about changing performance. Keep each hold gentle and breathe slowly.
After Lifting
Chest, shoulders, legs and hips after strength work.
- 15 minutes
- 12 movements
- Wall
- Wall, Standing, Floor
Wall chest stretch
Step your left foot forward and turn your body gently away from the wall.
Easier: Place your hand lower on the wall and turn away only a little.
Cross-body shoulder stretch
Use your right hand to support the upper arm above the elbow, without pressing on the joint.
Easier: Keep the arm lower and use less pressure. Skip if you feel pinching.
Overhead triceps stretch
Lightly support your left upper arm with your right hand. Keep your chin level and ribs settled.
Easier: Keep the elbow lower or choose the cross-body shoulder stretch if reaching overhead pinches.
Supported quad stretch
If comfortably reachable, hold your left ankle and bring the heel a little toward your seat.
Easier: Do not force the reach. If you cannot hold your ankle comfortably, skip this stretch.
Wall calf stretch
Point both feet ahead. Keep the back heel down and back knee straight but not locked.
Easier: Shorten your stance and lean less.
Standing hamstring hinge
Rest your hands on your thighs and hinge forward from your hips with a long back.
Easier: Bend your knees more and hinge only a little.
Half-kneeling hip release
Keep your ribs above your pelvis. Gently tuck your tailbone.
Easier: Take a smaller movement. Skip kneeling if it is uncomfortable for your knees.
Reclined figure-four
Cross your left ankle over your right knee and let the left knee open out.
Easier: Keep your right foot on the floor and let the crossed knee rest open.
Glute bridge
Press through your feet and lift your hips a little way off the floor.
Easier: Lift your hips only an inch or two, or practice pelvic tilts instead.
Forearm prop
Press gently into your forearms to lift your chest a little, keeping your hips down.
Easier: Stay lying flat with your forehead on your hands, or bring your elbows farther forward.
Child’s pose
Reach your hands forward and lower your chest only as far as comfortable.
Easier: Keep your hips above your heels and use a smaller reach. Skip if kneeling bothers your knees.
Thread the needle
Slide your left arm beneath your right arm, palm facing up. Gently turn your upper chest.
Easier: Keep your shoulder lifted and make the reach smaller. Skip if wrists, shoulders, or knees hurt.
Tips for a comfortable session
- Walk for a couple of minutes first so your heart rate comes down.
- Hold each stretch evenly on both sides, without bouncing.
- Drink some water while you cool down.
After Tennis or Pickleball
Shoulders, wrists and legs after a match.
- 10 minutes
- 7 movements
- Wall
- Standing, Wall, Floor
- Cross-body shoulder stretch45 s each side
- Overhead triceps stretch45 s each side
- Wrist extensor stretch45 s each side
- Bent-knee calf stretch45 s each side
- Supported quad stretch45 s each side
- Side-lying open book45 s each side
- Reclined figure-four30 s each side
After Golf
Turn, reach and stretch out after a round.
- 10 minutes
- 8 movements
- Wall
- Standing, Wall
- Standing torso turns1 min
- Wrist flexor stretch45 s each side
- Standing side bend45 s each side
- Wall chest stretch45 s each side
- Standing outer-hip lean45 s each side
- Wall calf stretch45 s each side
- Counter hinge stretch45 s
- Standing hip circles45 s
Common questions
How long is the After Lifting routine?
15 minutes and 12 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
You need: wall. Setups used: wall, standing, floor. The app can swap floor movements for chair or standing versions.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. Stretching does not replace rest or medical care. Sharp pain, swelling or pain that changes how you move deserves a professional opinion. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.