May 15

May 15 Road of recovery, not road to recovery

Muscle and mind recovery tips from stretches to trigger point toys.

The backstory

Even as a cycling instructor, it’s hard to dedicate time to recovery. The temptation when we completed a hard workout or had a string of successful sweat sessions in a week is to lie down on the couch with little to no movement. I’ve been there, but dedicating about 10-20 minutes to muscle recovery while watching T.V. or listening to music each day will not only prevent injury, but build your endurance for your next workout.

One thing that was puzzling to me in the first few weeks of quarantine was the fitness community’s immediate public pressure to work out. The conversation was void of the fact that this was a pivotal moment for us all to take a step back, rest that pesky injury we were trying to ignore, do the stretch we often skip to hit the showers, or transforming our commute into calm meditation.

I’m excited to share a few of my favorite stretches, mindfulness practices and trigger point toys I use to keep myself on the road of recovery.

The body

Pigeon pose

From plank position, bring your right knee to your right hand, then pivot your right foot as close as you can to your left hand. Keeping your left leg extended back and hips square as you lower your weight to the floor and release your left foot back. Option to walk your hands forward and lower your upper body to the floor for a deeper stretch.

After at least 30 seconds, step back into plank position and switch sides.

Good for: hip flexors, glutes, lower-back

Runner’s lunge

From a plank position, bring your right foot forward as close as you can to the right side of your right hand. Relax your hips and back, letting the stretch sink down.

After at least 30 seconds, step back into plank position and switch sides.

Good for: hip flexors, quads

Lower-back rotation

Lie back flat on the floor with your hands at your sides, then bring your right knee above your right hip, creating a right angle between the two. With your left hand on the outside of your right knee, pull the knee across your body, letting go of the hips and lower back, arriving where your left hip is on its side and right knee is close to the floor on the left side of your body. For a deeper stretch, you can extend your right arm out in the opposite direction of the rotation.

After at least 30 seconds, gently release the right knee, come back to lying back flat in a neutral position and switch sides.

Good for: lower-back, glutes, chest

The mind

Meditation and breath

No, this is not me trying to convert you into a hippy or join an organized religion, but seriously, take a breath. You may not be aware of how much tension you’re bringing into your workouts and your daily routines strictly from your disconnect to your breath.

I use the Calm app simply for it’s ease-of-use and volume of content. They have all types of 7-day programs and curated content based on the amount of time you have.

Knowing you

Dare we say we miss free tarot card readings from Miss Cleo? We might not all be looking for as-seen-on-T.V. predictions, but the need for affirmations and deeper understanding of ourselves and our emotions has arguably been bubbling up far earlier than these pandemic times.

A dose of, “Yes, you’re likely feeling this way, remember [blank],” is creatively stimulating and muscularly relaxing. Reminding ourselves of our power is key to our physical health and recovery.

Two apps that I use every day are Co—Star and The Pattern.

Co—Star touts themselves as “hyper-personalized, social experience bringing astrology into the 21st century.” I love that. I feel like that’s exactly what it does. It’s unique each day and features great nuggets on how I might be handling self respect, perception, stress and more each day.

The Pattern offers “personalized insight into yourself and others.” It provides similar affirmations to Co—Star, recycling content, hence patterns. The Pattern also prides itself on connecting you with your significant other or friends that also use The Pattern so you can know them more deeply and navigate your journeys together. Yes, Aaron and I both use it. Yes, it has been very revealing at times.

The toys

TriggerPoint

A foam roller is pretty essential, even for those that wouldn’t consider themselves part of the #fitfam. We use the GRID X Form Roller from TriggerPoint in our house. It’s their firmest foam roller, so look out if you’re not into that deep of a release. They have softer options. The design on their rollers “channels blood and oxygen” flow.

Also from TriggerPoint, I like to use their MBX Massage Ball. I use this for those specific places where the roller can’t quite dig in like I want it to. Finding that knot in my lower-back and driving the massage ball into that spot, holding it there for a 10-20 seconds provides a really good release.

Theragun

You’ve likely seen one of these percussive therapy guns on Instagram. Let me tell you, they work. No, they do not replace stretching, but a consistent routine with this type of therapy can be a game changer.

I chose Theragun based off of numerous reviews I read online as well as added features like the attachments as well as how powerful it is in comparison to other brands. Perhaps the one con you’ll find in reviews is that it’s loud and you’re in luck! They just released new devices that are as quiet as an electric toothbrush.

The Theragun won’t replace the customization of a massage or physical therapy, but it’s a great device for fitness professionals and enthusiasts who make working out a part of their daily routine. However, these types will likely be the ones to justify its price.

Closing notes

At the end of the day, find a recovery routine that works for you. Just don’t skip it. Super important, no matter your age, to see this as a road of recovery rather than a road to recovery. It should be endless, supportive and powerful in its ability to bring you to new places.