Goal: Focus on active recovery with light exercises and mobility work.
Daily Benefits: Active recovery days are vital for muscle healing and reducing stiffness. Mobility work improves joint flexibility and range of motion, which aids in overall movement efficiency and comfort in daily tasks.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Active Recovery and Mobility Exercises:
Light Walk or Swim:
- Instructions: Engage in a light 20-minute walk or a gentle swimming session. The goal is to move at a relaxed pace to increase blood flow without straining the muscles.
- Equipment: None (walking), Swimming gear (for swimming)
- Duration: 20 minutes
- Muscles Worked: General cardiovascular system, legs (walking), full body (swimming)
Dynamic Stretching:
- Instructions: Perform dynamic stretches such as leg swings, arm circles, and torso twists. Move through a comfortable range of motion to gently stretch and warm up the muscles.
- Equipment: None (bodyweight)
- Duration: 10 minutes
- Muscles Worked: Full body, focusing on improving joint mobility and flexibility
Yoga Poses for Mobility:
- Instructions: Incorporate gentle yoga poses that focus on stretching and mobility, such as Downward Dog, Cat-Cow, and Child’s Pose.
- Equipment: Yoga Mat
- Duration: 10 minutes
- Muscles Worked: Various muscle groups, enhancing flexibility and joint range of motion
Recommended Post Workout: Post JYM Active Matrix
Cool-Down:
- End with deep breathing exercises and a few minutes of meditation to relax the mind and body.
- Muscles Worked: Aids in overall relaxation and stress reduction.
