Finding Fitness: Simple stretches to aid in recovery

Hey, everyone! Welcome back to another installment of “Finding Fitness.” Today we are going to be working through a couple of simple stretches and movements to help you recover after a hard workout or stressful day at work.

All muscles need time to rest and relax, so it’s important to incorporate recovery into your daily life.

Recovery can begin before your workout starts. To begin any day and even any workout I like to do something called 90/90 breathing. This exercise and “stretch” can help prep your body for bracing and protecting your body throughout workouts or a work day.

First, lay on your back near a wall. Follow this by placing your feet flat on the wall and pressing against it a bit to raise your hips off of the ground. Your lower back should remain flush the floor. Next, take a breath through your nose slowly and try to focus the air in your lower back, then stomach, then chest holding it for 3-5 seconds. Follow this by breathing out quickly with a straw-like shape to your mouth. Hold the exhale position for about 3-5 seconds. I would aim for 10-15 cycles of this.

This technique is a great way to brace yourself when doing anything that could require heavy lifting such as a squat or deadlift.

Follow up a workout or a long day with a nice relaxing meditation session. Now, I know what you’re thinking, and no meditation doesn’t need to be sitting cross legged and chanting a phrase. I like to meditate by laying flat on the floor and all my limbs extended.

If you’re just starting, I would focus on your breathing, placing all of your focus into your belly as you breathe in and breathe out. This is a great way to help decrease your heart rate and blood pressure and end a day on a nice relaxing note. These two exercises can help turn a bad day or workout into a great one. So please, give them a try.

That wraps up this week’s “Finding Fitness.” Breath work is an amazing tool that can be incorporated into any daily routine. Next week we will be continuing the talk on stretches and recovery.

If you are looking for extra workout motivation, please feel free to follow my Instagram (@evouzumaki) and don’t be afraid to message me. I am always willing to help. Have a great week everyone and never give up!