Active Recovery

I came across a great workout in Shape magazine that I had to share….and need to add to my workout regimen! If you’re “too sore to work out” but still want to do something, this is a great routine. Rest and recovery are just as important as knocking out a killer workout.  This active recovery circuit will not only spare your aching muscles, but it will help your muscles recover and prepare your body to accomplish more in your next workout.

Do 1-3 sets of this circuit on an “off day” – all you need is a foam roller (which is also great for aching muscles!)

Slow Cyclone (5 circles/direction) – Stand with your feet wider than hip width apart, knees slightly bent and arms extended overhead w/palms facing in. Keeping your pelvis still, slowly start to reach your upper body and arms to the left, then overhead (extending your spine and looking up), and back and around to the right, tracing a full circle. Complete 5 circles, then switch directions. This move will stretch the muscles in your back, abs and chest while engaging your core.

Back Extension Chest Opener (5 times) – Stand with feet wider than hip width, knees slightly bent, hands clasped behind your lower back. Extend your spine and arms back, arching backwards as far as you feel comfortable going, pressing your pelvis forward. Slowly return to start and repeat. This is great for back alignment.

Triangle Twist (3 times/side) – I LOVE yoga, which is great for recovery as well. This is a yoga-inspired move that will help with balance and stretch out muscles in your upper and lower body. Place a foam roller on it’s end out in front of you. Take a wide step forward with your left foot, keeping both feet flat on the floor. Hinge forward from your hips, and bring your chest parallel to the floor (soften your knees if needed), extending your arms out overhead with palms pressed on top of the foam roller. Slowly rotate your torso to the left, reaching the left arm overhead to the ceiling. Try to look up at your hand if it doesn’t strain your neck. Hold for 5 deep breaths then repeat 2 times and switch sides.

Foam Roller March (20 times) – Lie face-up on the roller so it lines up with your spine, with knees bent and feet hip-width apart and flat on the ground. Extend your arms out to the sides w/ elbows bent and resting on the floor, palms facing up. Brace your abs in tight and slowly begin to march your legs one at a time off the floor. Your knee should stay bent at 90 degrees while you raise it above your hip, keeping your body as still as possible. March at a steady pace, alternating legs. This will engage your core and legs.

Foam Roller Bridge (3 times) – Turn the roller so that it is perpendicular to your spine and place it under your lower back. Your upper body should be resting on the floor with your knees bent, feet hip width and flat on the ground. Cross your arms over your chest and lift your hips into a bridge pose, squeezing your glutes and lifting your hips with your lower back for 5 counts. Slowly lower your hips and press your lower back into the roller, relaxing your glutes and legs and allowing your back to sink into the roller. Hold for 5 deep breaths and repeat.

Kneeling Hip and Quad Stretch – Kneel with the roller perpendicular to you on the floor. Step your right foot forward and over the roller, lunging into your leg and shifting your weight off of your back knee. Position the roller under your left thigh in front of your knee, tucking your toes under to lift up into a low lunge. Be sure to avoid putting pressure on top of your kneecap by positioning the roller in front of your knee at all times. If this is a deep stretch for you already, simply stay here and hold this position. For a deeper stretch, bend your back knee and reach back and grab your foot with both hands and hold the stretch. This is harder than it looks, but will give a good stretch to your hip flexors, quads and chest.

Rolling Cobra (5 times) – Here’s another great yoga-inspired move that combines and abdominal knee tuck. Lie face-down with your shins resting on top of the roller, hip-width apart. Bend your arms and place your hands on the floor under your shoulders. Extend your spine and press down with your arms, lifting your hips off the floor as you extend back and straighten your arms. Take a deep breath in, open your chest, press your shoulders down, and look up. As you exhale, brace your abs in tight, lift your hips up in line with your shoulders and bend your knees in under your hips. You should be in a sort of an elevated all-fours position with your back naturally straight. Allow your legs to slide along the roller from your shins to the tops of your feet. Hold for 1 count, and then slowly roll legs back out and return to extended position. Repeat in a slow controlled motion. This is an awesome stretch for you back and abs.

Supine Stretch and Crunch (5 times/side) – Lie face-up with your legs extended out straight w/ the roller placed under your calves. Cross your right leg on top of your left, feet flexed. Reach your arms overhead until they touch the floor, right hand stacked on top of your left palm. Brace your abs in tight and slowly lean to the left, pressing your right hip down as you pull your left shoulder towards your left hip. Hold for 1 count and then slowly return to start. Complete 5 times then switch sides. This will stretch and engage your abs.