Legs-Up-The-Wall

Lying on your back with the legs resting up a wall - a passive recovery position that drains tired legs and calms the nervous system after hard training.

Setup

Sit sideways against a wall, then swing the legs up as you lie back so the hips are near the wall and the legs rest vertically against it.

How to do it

1. Let the legs rest fully against the wall, arms relaxed at your sides.
2. Breathe slowly and deeply, letting the lower back soften into the floor.
3. Stay for the target time - a few minutes is plenty.
4. Bend the knees and roll to one side to come out.

Coach's notes

A folded towel under the hips makes it more comfortable; if the hamstrings are tight, shift the hips a little further from the wall.

Pairs well with