Recovery Exercises

Key Points

• Recovery is crucial for an athlete's training program
• Foam rolling helps to release muscle tightness and improve mobility
• Always breathe and avoid increasing pain to the point of extreme discomfort
• FOOT FOAM ROLLING:
• Roll the ball back and forth under the foot
• Focus on finding tight spots and apply pressure to release them
• Perform on both feet
• GLUE FOAM ROLLING:
• Sit on the foam roller, roll back and forth
• Cross one ankle over the opposite knee for deeper glute activation
• Perform on both sides
• CALF FOAM ROLLING:
• Use both legs or cross one ankle over the other for more pressure
• Roll from the Achilles tendon to just below the knee
• Perform for 30 seconds to 2 minutes per side
• QUAD AND IT BAND FOAM ROLLING:
• Roll from the top of the knee to the hip, moving the hip in and out
• For IT band, lie on the side and roll from hip to knee
• Perform on both sides
• INNER THIGH THIGH FOAM ROLLING:
• Place the foam roller at an angle under the inner thigh
• Roll from the knee up to the groin
• Perform on both sides
• UPPER BACK AND LAT FOAM ROLLING:
• Roll from the base of the neck to the rib cage, avoiding the lumbar spine
• Focus on the lat insertion under the armpit for shoulder mobility
• Use a ball for more targeted rolling
• UPPER BACK WALL ROLLING:
• Roll the ball around the scapula and upper back
• Avoid rolling over the spine or bones
• Focus on tight spots to help release tension
• STRETCHING SERIES INTRODUCTION:
• Hold each stretch for approximately 30 seconds
• Breathing is essential for effective stretching
• HIP STRETCH:
• Lie on your back, cross one ankle over the opposite knee, and pull the thigh towards the chest
• Perform on both sides
• QUAD STRETCH:
• Lie on your side, pull the top leg back while keeping the lower leg at a 90-degree angle
• Perform on both sides
• SPINE TWIST:
• Pull one knee into the chest and twist the leg over to the opposite side
• Ensure the opposite shoulder stays on the ground
• Perform on both sides
• BUTTERFLY STRETCH:
• Sit with the soles of the feet together, knees out to the sides
• Lean forward to increase the stretch
• HAMSTRING AND RIB CAGE OPENER:
• Extend one leg out, reach towards the toes with a straight back
• Rotate the body and reach the arm over to open the rib cage
• Perform on both sides
• HALF KNEELING HIP FLEXOR STRETCH:
• Tuck the pelvis under and push the hip forward
• Reach the arm up towards the ceiling to increase the stretch
• Perform on both sides
• SHOULDER CONTROLLED ARTICULAR ROTATIONS (CARS):
• Perform wide range of motion circles with the arm
• Ensure the body does not rotate with the arm
• Perform 5-7 repetitions per side
• NECK AND TRAP STRETCH:
• Push down with one hand, use the other hand to gently pull the head to the side
• Hold for 30 seconds each side
• TRICEP STRETCH:
• Place one hand behind the head, use the other hand to pull the elbow across the body
• Hold for 30 seconds each side
• CALF STRETCH:
• Place one foot back, lean into a wall or pole, and push the heel into the ground
• Hold for 30 seconds, then bend the knee to stretch the Achilles tendon
• Perform on both sides
• CHEST STRETCH:
• Place the hand inside a pole, rotate the body out to stretch the pec muscle
• Hold for 30 seconds each side
• LAT STRETCH:
• Hold onto a pole, drop down into a squat, and allow the body to stretch back
• Hold for 30 seconds
• FULL BODY SIDE STRETCH:
• Cross one leg behind the other, reach the arm over the head, and lean to the side
• Hold for 30 seconds each side