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Do This After Every Workout (Flexibility & Recovery) Redefining Strength

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Rating: 4.0; Vote: 1

Do This After Every Workout (Flexibility & Recovery) Join our free facebook group: When we-re pressed for time the first things to go from our workout routine are our warm up AND our cool down. But both of those things are key if we want to get the most out of our workouts and prep our body to move well each session. If you want to improve your recovery? You want to create even just a quick cool down after your workout that includes both foam rolling and stretching. It can be even just a couple of minutes, but you want to use this time post workout to relax areas that have been worked but also to address areas that are tight from our daily postures. It-s that time when you-re most flexible and mobile often from just having trained and the perfect time to really solidify that mobility with a little extra work. Not to mention, by including foam rolling and lower intensity stretching you can help yourself more quickly recover for your next training session. This means reducing overall soreness, or even the duration so the length of time you-re sore, which can help you make sure you-re better able to recruit muscles correctly during your next training session. Foam rolling post workout reduced DOMS and decreases in performance and even improved mobility in the days following an intense training bout. It overall decreased recovery time. And this is key because it could help you include more volume and intensity in your training program, which could lead to better strength and endurance gains. It could also allow you to be able to recover faster especially when rebuilding post injury. And low intensity stretching has also been shown to have similar benefits. While static stretching may negatively impact our training session when used as part of our warm up routine, low intensity static stretching post workout may actually improve your recovery time and help mitigate muscle soreness. Not only can both aid in our recovery, but the bonus mobility work when we are warm to MAINTAIN that full range of motion will only help us move better and prevent injury overall. While you will want to pick moves that address the areas you worked that day, so if you did lots of push ups, including a Doorway Chest Stretch can be key, you also want to consider areas that become tight because of sitting at a computer all day as well. That doorway chest stretch is also a great one to reverse the hunched posture we often find ourselves in while texting on our phones or driving in the car. Or if you did a leg day and are constantly seated at a desk, adding in some TFL foam rolling as well as a Half Kneeling Hip Stretch would be good too! And if you-ve had hip pain in the past, you may even find you throw in a bonus additional move as prehab such as the rectus femoris foam rolling. You can not only address the areas you worked but also work to avoid postural distortions, imbalances and compensations by doing that bonus mobility work when your body is super loose and warm! The best rehab is prehab and this is just another way to include it! And especially if you have specific problem areas, like you-ve suffered from piriformis issues in the past, including a piriformis foam rolling move after your workout as prehab could be key! The more things we do to move well, even just quick little additions, the stronger and more injury-free we will be! Sources
Date: 2022-03-30

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Comments and reviews: 10

Rachelle
This is really cool! I train most of my clients to do many of these stretches after each session. I typically incorporated a similar stretching routine at the end of all of my group exercise classes as well as a thorough warm up routine at the beginning. I find this really alleviates soreness for everyone, particularly if we are good about holding each stretch for about 20 seconds with nice deep breathing. I really appreciate your reminders.
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Rui
Fantastic. I must confess, i came across purely by accident. I don-t usually see fitness videos, but i actually became hocked in your videos, they have to much (useful) information! Now I-m counting the days till Monday to see the next video! Because of your videos my training quality went up and I-ve even surprised my PT with the evolution. Thank you Cori!
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D.
Do you have any tips on what mobility and stretching exercises or routines would help with building resistance/flexibility/strength around the knees for runners so as to decrease that pain that periodically comes even when not running intensely nor having had any injuries in that area?
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Connie
Do you have any specific foam roller exercises you-d recommend for post tennis training and after squat heavy HIIT workouts to recover faster? I-ve torn my calf twice and trying to make warmup and post stretching more of a priority.
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tina
Challenge- Do 108 sun salutations with the correct breathing in each posture. and finish it in 20 minutes or less. That's a true measure of strength. Let us know if you did it & what the experience was like for you!
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Alex
Will you do a video that-s focused on piriformis issues? My hamstrings like to take over when the glutes should be the primary muscle. However, any flute-focused workout seems to aggravate my piriformis.
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Niqui
that is great, I am going to add my stretching after. I opten wake us really stiff and sore so I've been trying to stretch before my treadmill. but it makes so much more sense to do it this way!
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KARTHICK
Cori kindly tell me how to start a proper warmingup before any workouts. First I ll start with stretching or shuffling or rotation. Pls give a proper way to start. Kindly help me corii.
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esn
Do you know anything about facial muscles? I am curious why training experts never mention them, just beauty gurus. I love your videos, you are one of the best in the fit world. Thanks
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Jonathan
Would it be possible to see a video on your methods to relieving inflammation in the forearm area? (Tennis Elbow). aside from icing it down. I got painz with mah gainz -
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