Recovery & Stretch

Recover smarter! Spin for foam rolling routines, hip flexor releases, thoracic mobility, hamstring stretches, shoulder openers, and full-body cooldown flows.

Quests on this wheel

• Foam Roll IT Band & Quads 🟠 — Spend 60 seconds slowly rolling each leg — pause on tender spots to release fascia tension.
• Hip Flexor Lunge Stretch 🧘 — Low lunge — back knee on floor, sink hips forward and hold 60 seconds each side. Open those hips.
• Thoracic Rotation on Floor 🔄 — Lie on side with knees stacked, open top arm across body — hold 30 seconds, 5 reps each side.
• Standing Hamstring Stretch 🦵 — Hinge forward with soft knees and reach for the floor — hold 45 seconds, breathe deep.
• Shoulder Cross-Body Stretch 🤗 — Draw one arm across your chest and hold gently with opposite hand — 45 seconds per side.
• Child's Pose Hold 🛐 — Kneel and reach arms forward — let lower back decompress. Hold 90 seconds and breathe slowly.
• Legs Up the Wall 10 Min 🏛️ — Lie with legs straight up a wall — reduces inflammation and restores blood flow to tired legs.
• Deep Tissue Glute Roll 🍑 — Sit on a lacrosse ball and roll your glutes — pause on tight spots. Opens piriformis and reduces back pain.
• Cat-Cow Breath Flow 🐱 — On hands and knees — arch and round the spine 10 slow times, breathing in sync with each movement.
• Cold Shower Finish 🚿 — Finish your shower with 60 seconds of cold water — reduces soreness and boosts mood and recovery.