Legs Up the Wall (or Shin Pull)
Demo video coming soon
How to Do It
Lie on your back with the hips near a wall and the legs extended up against it, arms relaxed at the sides. Let the legs rest supported by the wall and breathe slowly and deeply, relaxing fully. Hold for the prescribed time. (Alternatively, gently pull a shin toward the chest for a light hip stretch.) Keep the whole body relaxed.
Why It Works
Elevating the legs aids venous return and circulation while the supported, restful position and slow breathing promote parasympathetic relaxation; a low-effort recovery posture that helps drain the legs, reduce fatigue sensation, and calm the nervous system.
Hockey Transfer
Supports lower-body recovery after the heavy leg demands of skating and training — aiding circulation and relaxation to help the legs recover and feel fresher; a restorative posture that aids between-session recovery.
Coaching Cues
- "Let the wall support the legs"
- "breathe slow, fully relax"
- "soften the whole body"
Common Mistakes
Tensing the legs; shallow breathing; staying for too short a time to relax
Progression / Regression
longer duration or add gentle ankle pumps
legs on a chair instead of the wall
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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