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4 Best Post Workout Recovery Exercises

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Filed Under (Fitness, General, Recovery Workouts) by Rick Kaselj on 22-01-2017

This past weekend, I got the chance to head up to the local ski area and met my long time friend, Maria Mountain.

Maria and Rick

It was the first time that she went to Big White and skied. She’s much better skier than me.

It has been a great time catching up while we were on the chairlift as she talked about what she has been doing with ice hockey goalies.

Today, I will share a few exercises that you can do after your workout.

Enjoy!

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Today, I wanted to show you the best post workout recovery exercises that you can do.

Best Post Workout Recovery Exercises

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Full Body Openers

Stand in a nice and upright position. Stance is hip width apart. Bend in the knees and bend in the hips. Bring the upper body forward and put the arms behind the back and bring your sit back. Maintain a good alignment with the head, shoulders and hips. Straighten the legs and the hips as you put the arms over the head and slowly arch the lower back a bit. Bring the head back with your eyes following your hands, and then slowly go back to the starting position.

Full Body Openers

Full Body Openers

Perform 1 set of 5 reps in smooth controlled movement with a good stop at the end position. The intensity is light. We are working on the full range motions of the joints, strengthening the knees and hips, activating the glutes, stretching the muscles in the shoulders and hamstrings and improving the mobility in the low back area.

#2 – Downward Dog Exercise

Start in a 4-point position. Move to a plank position. Slowly pull your hips backward. Make sure to maintain a good alignment with the hips, shoulders and hands. Hold the end position for 5 seconds and then return to the plank position.

Downward Dog Exercise

Downward Dog Exercise

Perform 1 set of 2 reps with 5 seconds hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the hamstrings and hips.

#3 – Forward Fold Exercise

Stand in a nice and upright position. Knees are slightly bent. Bend through the hips and the spine. Let the arms hang down to the floor. Reverse the movement by going up through your spine, straighten out the hips and legs, and then back to the standing position. Repeat the movements.

Forward Fold Exercise

The target of this exercise is to help with the spine movement and to stretch out the hips and the hamstring areas.

Perform 1 set of 2 reps with 5 seconds hold at the end position. The intensity is light. You are looking to do a static stretch in the bottom position or working on the mobility in certain areas specifically the spine.

#4 – Walk Out

Stand in a nice and upright position. Place hands on the floor then hand walk forward going to the plank position and then return back to standing position.

Walk Out

Walk Out

Perform 1 set of 5 reps in smooth controlled movement with a good stop at the end position. The intensity is light. This exercise works on stretching out the hamstrings and glutes and activating the muscles in the core abdominal areas and shoulders.

Give these four exercises a go to help you recover from your workout so you feel better later on and the next day.

If you want to speed up recovery, reach your fitness goals faster and rapidly hit your peak, then check out the Recovery Workouts program here:

recovery

Take care!

Rick Kaselj, MS

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5 Best Exercises to Recover from Workouts

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Filed Under (Fitness, General, Recovery Workouts) by Rick Kaselj on 20-01-2017

I was scrolling through my phone gallery and I came across this photo…

Bellagio

My few friends and I walked around Las Vegas then we found the best spot. When we were at the Bellagio, we had a great view of the fountains and Las Vegas Eiffel Tower. It was very cool!

Today, I will share a few exercises that you can do to help you recover from your workouts.

Enjoy!

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In today’s video, I wanted to go through the best exercises to recover from workouts.

Best Exercises to Recover from Workouts

CLICK HERE to watch the video.

I got Jenna to demonstrate and show you the exercises.

#1 – Foam Rolling Out the Quads

Use a foam roller about 1 foot in size. Place it on the floor then lie down on it. Roll from above the knees and keep rolling through the thighs to below the hips.

You can do this bilaterally with both legs at the same time or unilaterally with one leg at a time.

Foam Rolling Out the Quads

Foam Rolling Out the Quads

Perform 1 set of 5 reps in smooth controlled movement with a quick stop at the end position. Intensity is moderate. You should get some pressure in the muscle like having a self-massage in your quads.

#2 – Stick Roll out on the Hamstring

Use a massage stick. While in a lunge position, grab the stick with both hands and roll it through the hamstring area, just above the knee and below the hips.

Stick Roll out on the Hamstring

Stick Roll out on the Hamstring

Perform 1 set of 10 reps in smooth controlled movement with a quick stop at the end position with the intensity of putting as much pressure into the muscle so you feel like you are massaging out and loosening up the muscles. This will help your muscle recover from your workout.

#3 – Side Lunges

Side Lunge is more of a dynamic movement.

Keep a nice wide stance as you shift your weight to one leg, go back to the middle, and then shift your weight to the other leg. Go shifting back and forth.

Side Lunges

Side Lunge

Perform 1 set of 10 reps in smooth controlled movement with a quick stop at the end position. The intensity is light. With this exercise, you are loosening and cooling down the muscles from your workout.

#4 – Full Arm Circles

Move in one direction with the arm circles and then go in the opposite direction.

Full Arm Circles

Full Arm Circles

Perform 1 set of 10 reps (5 for one direction and 5 for the opposite direction) in moderate movement where you are not going super slow or super fast with light intensity as you work through the range of motion in the shoulder and help the muscles to recover from the workout.

#5 – Sun Catcher

You are in squat position, knees and hips are bent, upper body is in a straight line, arms are behind you then you are going to straighten the hips and knees out and bring the arms over head and then back down into that bottom squat position and bring the arms over head.

Sun Catcher

Sun Catcher

Perform 1 set of 5 reps in smooth controlled movement with a quick stop at the end position with light intensity to fully stretch out the whole body. Stretch out the shoulder and the abdominal area. Bring the knees and hips to end range position to stretch them out and help them recover from your workout.

After your workout, give those five exercises a go. They will target all those major areas in the body and will help you recover from your workout so you feel better and perform better. Have a safe workout!

If you want to speed up recovery, reach your fitness goals faster and rapidly hit your peak, then check out the Recovery Workouts program here:

Recovery Workouts Program by Rick Kaselj

Take care!

Rick Kaselj, MS

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Contrast Bath for Recovery

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Filed Under (Fitness, Recovery Workouts) by Rick Kaselj on 29-06-2012

Most of us don’t think about recovery.

If we do, we think that stretching is the only thing needed for recovery.

I find stretching helps but there are other things you can do to help you and your clients with recovering from a workout or activity.

Here are the 47 exercises that I used in my Recovery Workouts.

 

Just a few days back, I got a question from Mike Whitfield on my opinion on contrast baths for recovery.

Here, we go with a little research to back things up.

Contrast Bath as a Recovery Strategy

When it comes to the contrast bath there are a lot of different definitions.

Let’s define contrast baths as a period of time in hot water followed by a period of time in cold water, for a number of repetitions.

Whether contrast baths are beneficial or not depends on the situation.

If we look at the effect on performance after a contact bath, it has little or no benefit.

Let’s look at some of the research highlights:

  1. The physiological effects may not be great when it comes to the contrast bath but there are perceived benefits. People that do contrast baths feel it is helping them. (Coffey 2004).
  2. There is an improvement in a decrease in lactate accumulation after running when performing contrast bath, but lactate levels return back to normal after 4 hours from the end of the exercise (Coffey 2004).
  3. There is improved blood flow if you spend a longer time in the warm bath compared to the cold bath (Shih 2012).
  4. There is an increase in superficial blood flow and skin temperature (Breger Stanton 2008).
  5. Contrast baths help decrease blood lactate and heart rate, but do no affect sprint performance (Hamlin 2007).

Summing It All Up: The Benefits of Contrast Baths for Recovery

Now that we have those points above, what does it mean?

If you are performing contrast baths to help with short term performance, there is little to no benefit.

If you are looking at contrast baths to help recover from a workout and you do not plan to perform any workout until the next day or two, there are benefits. The contrast bath has a mental effect that you are doing something good for your body, plus gives your brain a chance to gear down from the exercises.

The contrast bath helps decrease your heart rate and lactate blood levels at a quicker rate than when not performing a contrast bath. Lastly, the contrast bath helps improve blood flow to the muscles and skin.

I hope that all makes sense and happy contrast bathing!

References for the Benefits of Contrasts Baths for Recovery

Breger Stanton DE, Lazaro R, Macdermid JC. (2008). A systematic review of the effectiveness of contrast baths. J Hand Ther. 2009 Jan-Mar;22(1):57-69; quiz 70. Epub 2008 Oct 22.

Coffey V, Leveritt M, Gill N. (2004). Effect of recovery modality on 4-hour repeated treadmill running performance and changes in physiological variables. Coffey V, Leveritt M, Gill N.

Hamlin MJ. (2007). The effect of contrast temperature water therapy on repeated sprint performance. J Sci Med Sport. 2007 Dec;10(6):398-402. Epub 2007 Mar 6.

Shih CY, Lee WL, Lee CW, Huang CH, Wu YZ. (2011). Effect of time ratio of heat to cold on brachial artery blood velocity during contrast baths. Phys Ther. 2012 Mar;92(3):448-53. Epub 2011 Dec 1.

If you are looking for a few workouts that I use to help recovery from workouts and activities, you can check out Recovery Workouts:

 

Rick Kaselj, MS

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Importance of Recovery Workouts

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Filed Under (Fitness, Recovery Workouts) by Rick Kaselj on 27-06-2012

Here is a real quick video.

A little while back I was in San Diego and got chatting with Kristian Manietta about recovery. Kristian is an Ironman Triathlon coach from Australia.

I asked if he would take a quick two minutes to share some tips when it comes to recovery strategies.

3 Easy Recovery Strategies

I am putting on the final touches of a program on recovery. It focuses on easy exercises that your client can do to help them recover between sessions or help them with their injury recovery.

I will have more details on it tomorrow.

If you want to see the 47-exercises that I use for recovery, check out Recovery Workouts:

Rick Kaselj, MS

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