While a great workout is awesome, the truth is that your recovery is just as important – and is actually how you get stronger. When you exercise, you’re causing small, microscopic tears in your muscles. In the 24-48 hours post-workout, your body works to repair and rebuild. Ensuring that you’re recovering properly can help reduce muscle soreness, prevent injury, and ensure you have the energy to hit it hard again tommorrow. Check out our ultimate plan for maximum recovery.
Within 30-45 minutes
Adding stretching to your cool-down is an ideal way to help reduce the dreaded DOMS. Stretching also helps to increase circulation and remove waste from your muscles, leading to an overall quicker recovery. Follow along with Kira Stoke’s 7-minute Stoked Stretch or Core Pilates NYC’s 15-minute Dynamic Stretching Routine. If you’re on-the-go, check out our 5 Favorite Post-Workout Stretches.
While we’d probably all love a deep tissue massage after a challenging workout, the truth is that this isn’t always a reality!. Luckily, grabbing a foam roller can help you get the benefits of a massage at home.
Reduced Exercise Soreness
If you’ve ever tried to tackle stairs after leg day, you know how tough dealing with delayed onset muscle soreness can be! Foam rolling is a form of myofascial release, which helps to melt away any trigger points and areas of tension, preventing and relieving post-workout pain.
Because using a foam roller helps to relieve muscle tension, it improves your flexibility and range of motion. Why is this so awesome? Because it’ll make you that much more able to complete the moves in your next workout.
If you’re a desk warrior, you know how quickly it is to get slouchy and develop tension in the upper back, neck, and shoulders. The foam roller can help you to relieve any muscle knots and open up through the chest, improving your posture.
Because foam rolling helps remove tension from your muscles and increase your flexibility, you’re instantly at less of risk of developing an injury. But, foam rolling also helps to increase blood flow to the area and break down any scar tissue, preventing your risk of injury even more.
Foam Rolling Basics
- Stop whenever you come across a painful spot and hold pressure for 15-30 seconds, breathing deeply and slowly.
- Don’t overwork tender areas – 30 seconds is the max you should stay on one area to help break up adhesions over time.
- Ensure that you are rolling slowly – rolling too fast will not help release the tension from your muscles.
- Avoid rolling directly on bones and joints.
- Ensure that you are maintaining proper posture and form throughout your foam rolling session. We recommend watching one of Trigger Point’s videos for instruction on proper form to roll out the areas you feel are tight.
MORE ON WORKOUT RECOVERY
Whether you’ve been sitting at your desk all day, are just getting back from travelling or a feeling super stressed, it can be easy to get slouchy quick. Our new posture library with The Beyond Studios contains workouts designed to help realign your spin, boost energy and ease neck and shoulder tension. Check out this preview from the De-Quasimoto which uses a ball to open up your chest, shoulders and hips.
Posture Correcting Exercises with BEYOND Fitness Studios from Booya Fitness on Vimeo.
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