Post Exercise Active Recovery Workout

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Active recovery workout may seem paradoxical, but it is absolutely necessary to do if you want to see real improvements in your physical fitness routine. We've all heard that our muscles grow, repair and get stronger during the resting period after working out. It is important to honour our body’s need to rest but at the same time it does not give us a green light to be a couch potato for two days. Instead, fitness expert Sarah Robichaud advises to do active rest workouts which keeps the circulation flowing and helps your muscles recover for your next workout.

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Foam rollers can help you do Self Myofascial Release (SMR), which is basically a massage you give your muscles that may improve their range of motion and will help release tension.

Glutes

  1. Sit one side of your bottom on the foam roller.
  2. Roll back and forth. You will trigger points of tension that you’ll want to focus on.
  3. Stay focused on each point for 20 seconds then release. Remember to control your breathing while doing this.
  4. Repeat on other side.

Calves

  1. Rest one leg straight on the foam while the other leg crosses on top of it. Make sure the straight leg and foam roller make a 90 degree angle.
  2. Place both hands behind your bottom, lean back and lift up your glutes so that all your weight is held up by your hands and the one leg on the roller.
  3. Roll your calf around and message any tension with the pressure.
  4. Repeat on other calf.

Quads

  1. Place foam roller underneath your quads, clasp hands together and elbow plank.
  2. Roll back and forth on the foam.

Traps

  1. Lie down and place roller underneath the top of your shoulders.
  2. Relax your neck, cross your arms across your chest and raise your glutes. Make sure your feet are planted on the ground.
  3. Roll the foam slightly around your upper back and find pressure points to focus on.
  4. You can even use this to massage your lower back.

 

Video: Self Myofascial Release

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