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Day 21: Recovery and mobility

Day 21 of the free 28-day Wall Pilates challenge. Slow, gentle mobility to help you recover. Nothing hard, nothing fast. Lighter today: a short, slow mobility session so your muscles can recover.

Length
6 minutes
Week
3 of 4
Focus
Recovery and mobility
You need
A wall
Wall Marching demonstration

Turn your sound on: a voice coaches every move. Prop your phone where you can see it.

Today’s session

5 moves with short rests between them. Tap any move for its full setup, form cues and easier and harder versions.

Warm-up

  1. Wall MarchingLift the knee without your back leaving the wall.40 s

Main set

  1. Standing Wall RotationTurn from your ribs. Hips stay facing forward.40 s
  2. Wall Chest OpenerBreathe out into it. Never push into pain.40 s
  3. Wall Roll DownPeel down one bone at a time. Slower.40 s
  4. Wall AngelOnly as far up as your hands stay touching.40 s
  5. Wall Roll DownPeel down one bone at a time. Slower.40 s

Cool-down

  1. Wall Chest OpenerBreathe out into it. Never push into pain.60 s

All 28 days

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Answer a few questions and we’ll set your level, your training days and your focus areas — then guide every session, fifteen minutes at a time.

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15-minute sessions · no equipment