For the most part, recovery days as a part of the #SwoleFIT regimen will be pretty similar. Here’s my basic routine:
- 15-20 minutes of Foam Rolling/ Lacrosse Ball Work
- 15-20 minutes of Yoga/Mobilization Work
- 20-30 minutes of Cardio (optional– take the rest if needed)
Foam/lacrosse ball rolling is a great (but slightly painful) method to get rid of soreness by breaking up lactic acid buildup in the muscles.Do 20-30 rolls over each muscle group.
After completing the foam rolling,you can opt to do 20-40 minute routine of yoga or just skip right to mobility work. Faster recovery, greater flexibility, and increased strength are among the benefits of yoga. In addition, it provides a great mental catharsis and leaves you feeling extremely refreshed and ready to take on the day.
Mobility work, like yoga, will help improve your range of motion and greatly benefit your training. Choose your mobility movements based on your body’s weak points (aka where you lack mobility to perform movements properly) and pain areas.
Below are some good free videos that outline some basic stretches/low resistance mobility exercises you can do:
- Hip/Lower Body mobility work
- Upper Body mobility work
- Hip/Shoulder/Thoracic mobility— Undo the damage caused by sitting down all day
All images used (besides the one of me) are taken from the Microsoft Office royalty-free online images repository.