The Best Exercises For Recovery
You need to speed up muscle recovery. The feeling is all too familiar. You know the feeling of soreness, aches, and sometimes pains that can be caused by starting a new exercise routine or pushing yourself to do more.
It can feel like a badge or proof that you did your best workout. It can also make it difficult to return for your next session, track your progress, or keep your fitness routine on track.
Although soreness is not the only indicator that you are having a great workout, it is something you will undoubtedly experience if you’re actively involved.
One killer workout won’t do the trick if you want to see real results. This means that you will need to find a quick way to heal so that you don’t feel deprived.
Two Foundations Of Muscle Recovery
Although it might seem impossible to prevent tired muscles from getting worse, there are things you can do to help speed up muscle recovery and to make it less likely that your body will get injured or become more sore.
Before we get into the best recovery strategies you can use before, after or on your off-days, it is important to remember the two most effective methods: walking and sleep.
A good night’s sleep is an absolute necessity for all human beings, but it is essential for anyone who works out regularly.
Walking is a great way to increase blood flow and add movement. It’s also a great way to make your muscles and joints feel better. Low-intensity movements are a great way to reduce soreness.
Do you want something more than relaxation and rest?
These muscle recovery routines will help your body bounce back quicker so that you can get into your next workout feeling great.
Best for Weight Lifting Recovery. (The Mobility Tonic).
Love to lift weights?
Try: Dan John’s Tonic/Mobility Exercise
Certain muscles tend to tighten as they age. These tissues were classified by Physician Vladimir Janda as “tonic”. They include your upper trapezius and pectorals, biceps and calf muscles.
If you feel that this list is similar to the usual suspects that cause aches and pains in your body, you are not alone. They are common problems for many active people.
John, a well-respected strength coach and author, addresses these tight spots using a short workout that combines static stretching with light weightlifting.
This is the general pattern:
- 25 kettlebell swings (a dumbbell can be used in an emergency).
- One goblet squat: where you place the weight at the base.
- Ten high-knee marches are in place.
- After the march, hold a static stretch.
You can then repeat the whole circuit until you have completed it ten times.
You’ll feel more elastic in your trouble areas and you’ll have done 250 kettlebell swings. As a result, you’ll feel more mobile and stronger.
Relaxing Recovery Workout
Yearn for Yoga
A relaxing, restorative routine
Most people picture yoga as a group of slim, flexible women and men who bend to impossible positions. It may surprise you to learn that restorative yoga can be done on the floor.
Restorative sequences are gentle, long-lasting poses that allow you to relax. Props can be used to help make your moves more comfortable.
It’s easy to see that not all things need to be intense in order to make an impact. Just try the ” legs raised up the wall” position for five minutes to feel how your lower limbs felt before and after.
Sage Rountree is the author of The Athlete’s Guide to Recovery. He says it’s particularly important for hard-charging athletes who work during their “on” days to reduce the intensity of these sessions of recovery exercises.
Try this five-move, floor-based routine that makes use of blocks and bolsters. In a pinch, you can use household pillows. Here’s a quick overview:
- Squirmy Cat-Cow Poses
- Supported Child’s Pose
- Supported Fish Pose With Cobbler Legs
- Supported Bridge Pose
- Legs-up-the-Wall Pose
The Best Way to Foam Roam
If You: Feel a little tied up everywhere
Roll like you mean it:Foam rolling
Foam rolling is a popular activity that has gained popularity in recent years. However, as with all things in fitness, people tend to do it wrongly more often the more they do it.
Dean Somerset, an author and certified exercise physiologist, says that many people are too quick to roll back-and forth against the roller to receive any benefit.
Somerset explains that foam rolling is done by going slow. If an area feels very tight, it should go even slower. “I mean glacial migration patterns slow, like one foot per year.”
Another mistake is: Another common mistake is to use one of the increasingly popular, insanely-dense, and intense rollers.
They are not conditioned for foam rolling. The additional pressure they apply causes your muscles to tighten up which is exactly the opposite of what you want to do when foam rolling.
Somerset and Apex Performance both suggest that the low-density foam roll works well for beginners who want proper muscle recovery.
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