6-Minute End-of-Day Recovery
For nurses, teachers, retail workers, anyone on their feet 8+ hours. Decompress and mobilise after the shift.
Best for: Anyone on their feet for work. Daily, before bed for best effect.
What you'll do
- 01Frozen Water Bottle Roll60s each side
Frozen bottle, combines mechanical and cooling effect
- 02Wall Calf Stretch (Straight Knee)45s each side
Release accumulated calf tightness
- 03Wall Calf Stretch (Bent Knee)45s each side
Get the soleus too
- 04Big Toe Extension Stretch30s each side
Reset the windlass
How the timer works
When you hit start, the timer reads out each step. Three-second get-ready, the hold (with a ten-second warning), five-second rest, then onto the next move. You can pause, skip, or restart at any time. The voice can be muted from the top right of the timer.
If a stretch makes your pain sharply worse during or immediately after, stop. Some discomfort during a stretch is fine (up to 4-5/10), but sharp tearing or numbness is not. The eccentric heel drops in particular are allowed to produce some discomfort during the exercise (up to 5/10, per Rathleff's protocol), but pain should settle back to baseline within 24 hours.