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.
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.
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
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
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.
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:
Rick Kaselj, MS