Recovery for Longevity
As an athlete, incorporating movement and mobility work into your recovery routine can help you improve your performance, reduce your risk of injury, and speed up your recovery time. Here are some tips on how to incorporate movement and mobility work into your recovery routine, along with sample recovery routines.
Foam Rolling: Foam rolling is a form of self-massage that can help reduce muscle tension, increase range of motion, and improve circulation. To incorporate foam rolling into your recovery routine, start by rolling each muscle group for 1-2 minutes, focusing on any areas of tightness or discomfort. Common areas to foam roll include the quads, hamstrings, glutes, and back.
Dynamic Stretching: Dynamic stretching involves moving through a range of motion to warm up and prepare your muscles for movement. Incorporating dynamic stretching into your recovery routine can help increase mobility and reduce stiffness. To incorporate dynamic stretching, choose 5-10 exercises that target your major muscle groups, such as lunges, leg swings, and high knees, and perform each exercise for 10-12 reps.
Yoga: Yoga is an excellent way to improve flexibility, reduce muscle tension, and promote relaxation. Incorporating yoga into your recovery routine can help improve your range of motion and reduce your risk of injury. Choose a gentle or restorative yoga class, or try practicing yoga at home using an online video.
Active Recovery: Active recovery involves engaging in low-intensity activities that help promote blood flow and facilitate recovery. Incorporating active recovery into your routine can help reduce muscle soreness and speed up your recovery time. Try going for a walk or bike ride, swimming, or practicing tai chi or qigong.
Sample Recovery Routines:
Foam Rolling Routine
Foam roll the quads for 1-2 minutes on each leg
Foam roll the hamstrings for 1-2 minutes on each leg
Foam roll the glutes for 1-2 minutes on each side
Foam roll the back for 1-2 minutes
Dynamic Stretching Routine
Lunge with a twist (10-12 reps on each leg)
Leg swings (10-12 reps on each leg)
High knees (10-12 reps on each leg)
Arm circles (10-12 reps in each direction)
Standing hip circles (10-12 reps on each leg)
Yoga Routine
Child's pose (hold for 1-2 minutes)
Downward-facing dog (hold for 1-2 minutes)
Cat-cow (10-12 reps)
Pigeon pose (hold for 1-2 minutes on each side)
Savasana (relaxation pose, hold for 5-10 minutes)
Active Recovery Routine
20-30 minute walk or bike ride
10-15 minute swim
10-15 minute tai chi or qigong practice. Incorporating movement and mobility work into your recovery routine can help you improve your performance and reduce your risk of injury. By incorporating foam rolling, dynamic stretching, yoga, and active recovery into your routine, you can promote recovery and improve your overall health and wellbeing.