About This Recovery Routine
Hard training days need easy recovery days. This routine gives your muscles a break while keeping them mobile. Instead of pushing for depth, you will move through gentle positions that release built-up tension and promote blood flow to tired tissues.
Every position here is designed to feel good, not challenging. Your spine gets some love with cat-cow, your hips get a passive release, and you finish completely relaxed on your back. Think of this as maintenance for your flexibility gains.
What This Routine Targets
- Spine mobility and lower back tension through gentle movement
- Hip and glute release without deep stretching
- Nervous system relaxation to support recovery
- General muscle tension from previous training sessions
What’s Included
Cat Cow
Duration: 0:30
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Child's Pose
Duration: 0:45
Melt into child's pose to reset your breath and relax the back with a calming stretch.
Difficulty: Beginner
Instructions
- Start on hands and knees, then widen your knees while keeping big toes touching.
- Sit your hips back toward your heels and reach your hands forward.
- Lower your chest between your thighs and rest your forehead on the floor or a support.
Tips
- Crawl your fingertips forward to deepen the stretch through the sides of your body.
- Let your chest sink toward the ground with each exhale.
Adjustments
- Keep knees closer together if that feels better for your hips.
- Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.
Knees-to-Chest
Duration: 0:45
Hug your knees to your chest to release the lower back and gently stretch the hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend both knees and draw them toward your chest.
- Wrap your arms around your shins and hug the knees in, breathing deeply.
Tips
- Let your head and neck relax on the floor.
- Keep your lower back gently pressing into the mat.
Adjustments
- Hold behind your thighs instead of the shins if that feels better for your body.
Figure Four Twist
Duration: 1:00
Melt into a figure four twist to open your hips and give your spine a refreshing rotation.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Allow both legs to drop toward one side until your top foot and bottom knee settle toward the floor.
- Keep shoulders grounded and breathe into the twist before switching sides.
Tips
- Let gravity do the work; no need to force the rotation.
- Keep both shoulders pressing into the mat for a juicy spinal release.
Adjustments
- Slide a pillow under your top foot or bottom knee if the floor feels far away.
Happy Baby
Duration: 0:45
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Reclined Butterfly
Duration: 1:00
Lie back and let your knees fall wide to gently open your hips and ease your spine.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Bring the soles of your feet together and allow knees to fall out to the sides.
- Rest your arms by your sides with palms facing up and breathe into the stretch.
Tips
- Let gravity open your hips without forcing them.
Adjustments
- Place cushions or blocks under your thighs for support if needed.
Who Should Try This
Everyone. Use it after a hard split session, on rest days to stay mobile, or anytime your body tells you to take it easy. There is no minimum flexibility required. If you can lie on your back, you can do this routine.
Tips for Best Results
- Keep everything at about 60% effort. If you feel a strong stretch, back off a little. Today is not the day to push.
- Breathe slowly and deeply through every position. Recovery happens when your nervous system feels safe.
- Close your eyes if you want to. This is closer to meditation than training.
- Use this routine on your scheduled rest days to maintain mobility without adding training stress.
Rest Is Part of the Work
Your muscles do not get more flexible during stretching. They adapt between sessions, while you rest. This routine supports that process. Skipping recovery is the fastest way to plateau, so give your body what it needs.
