So you’ve finished your workout. Congratulations! Although oftentimes it's tempting to forget about the other side of the coin, it’s so important to remember recovery.
If you are doing workouts that are not particularly challenging, and are more about stretching and balance, then in a way your workout is your recovery. But if you are doing intense workouts, you will definitely need to actively pursue some recovery. That’s what we are talking about in this blog post.
If you did not check out the first four parts on how to build a my core balance work out, click here to start at step one, the hips. If you’ve already finish your workout, let’s get started with recovery.
There are two main categories that we are going to discuss in this post, the first is stretching and the second is myofascia release.
From the term stretching, you would think that the main goal is to elongate the muscles. Although this is only half of the equation. What this should be more accurately called is gentle range of motion.
Every muscle has the ability to contract and relax. When a muscle contracts fully, it takes a joint to a particular range of motion. Another thing that happens as one muscle contracts fully is that it’s opposite muscle stretches fully. Every muscle in your body has at least one opposite muscle, called its antagonist.
We want to think in terms of antagonists when we are stretching. After all, we did that when we were engaging muscles too. We always want to think in terms of opposites. So, when you stretch the hamstrings, you also want to stretch your quads. When you stretch your biceps, you also want to stretch your triceps. Thinking of stretching in this way will help you learn more about muscular anatomy, too. This is a very beneficial thing to learn, because you will be taking this body of yours with you your entire life.
Thinking of stretching mainly as range of motion is beneficial, And it’s also easier. Because now we can apply the same range of motion knowledge just in a more gentler way.
The main stretches that I recommend are the following:
Prone quad stretch
Static wall splits
Sitting floor twist
Cats and dogs
The second part of recovery is myofascia release. You’ve probably seen foam rollers. And, in fact, you can actually use pretty much anything to help release the muscles and the fascia. Fascia is a web-like part of your body that covers the entire anatomy. Everything is wrapped in this stuff. And just like muscles, it can get tight and pulled out of whack.
Imagine wearing a skintight shirt, and you pinch part of the shirt and pull. This pull will affect the shirt material even several inches away from where you pinched. This is how fascia works as well. It travels in lines, and one injury can affect the entire body.
A quick note about intensity
This should not hurt. In fact, it should feel fantastic. Imagine getting a massage where you got to control how much pressure they put into your body. That’s what you’re doing right here. Lie down on a foam roller, tennis ball, or any other firm object, and explore where you feel tight.
Your exploration will take you to wherever you are tight, but I recommend hitting these major areas on your body as a starting point:
Rolling out on these areas will help you get close enough to the tight spots in your body, then you can follow the feeling and find some details as far as what is tight.
There you go! You are done with your full balanced workout in five parts. Follow this template, and gradually ramp up the intensity of the exercises as your body adapts to get stronger and more flexible.
If you have any questions on how to create a balanced, stable, core workout, let me know by commenting below. You can also email me at firstname.lastname@example.org, or text me at 408–883–4442.
And I'd like to offer you a bonus, because you read to the end of the 5 blog posts. Get a 15% discount on our online programs. Be sure to enter 15discount in the space provided to get your 15% discount on our online programs.