4 Best Post-workout Recovery Exercises

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

Maria and Rick

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

We had 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!

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Full-body Openers

Stand in an upright position with your feet hip-width apart. Bend in the knees hips. Bring the upper body forward with your arms behind your back and bring your seat back. Maintain proper alignment with the head, shoulders and hips. Straighten your legs and hips as you extend your arms over your head, and then arch your lower back slightly. Bring your head back, with your eyes following your hands, and then return slowly to the starting position.

Full Body Openers

Full-body Openers

Perform one set of 5 reps in a 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 four-point position, moving to a plank position. Pull your hips backward slowly. Make sure to maintain proper 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 one set of 2 reps, with a 5-second hold at the end. The intensity is light. The purpose of this exercise is to stretch out the hamstrings and hips.


#3 – Forward Fold Exercise

Stand in an upright position, with knees slightly bent. Bend through the hips and spine. Let your arms hang down to the floor. Reverse the movement by going up through your spine. Straighten out the hips and legs, and then return to the standing position. Repeat the movements.

Forward Fold Exercise

Perform one set of 2 reps, with a 5-second hold at the end. The intensity is light. This exercise is designed to help with spine movement and to stretch out the hips and the hamstring areas. 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 an upright position. Place your hands on the floor, then hand-walk forward into the plank position and return to a standing position.

Walk Out

Walk Out

Perform one set of 5 reps in a 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 that you feel better later on and the next day.

Take care!

Rick Kaselj, MS

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