The importance of recovery and mobility

Recovery is just as important for the body as the actual workout. If we are not allowing ourselves to recover, we are not allowing our bodies to rebuild the muscle we broke down during the workout. When we workout, we create tiny micro-tears in the muscle. As the muscle heals, the bonds that are built are stronger than the original ones, which increases our general strength over time. If we don’t let those muscles have the time they need to heal, we will never be able to get stronger. 

Sleep

The best way to recover is to sleep. Sleep is when our body naturally heals itself. By getting a good night's rest, we give our body the best opportunity to recover well, both physically and mentally. I think we have all experienced what a good night's rest can do for us. When we have busy schedules, sleep is usually one of the first things that we let fall to the back burner. As minor of a thing as sleep may seem, it actually has a massive impact on your overall health, including recovery. Do yourself a huge favor and do everything possible to prioritize 7-9 hours of sleep each night to help your body recover from your workouts, and everything else you do in your days.

Food

Food plays another big role in recovery. As I mentioned earlier, building strength occurs from rebuilding the micro-tears that are created during strength training. Protein is an essential part of that recovery process. Protein acts as a building block for our bodies. Think of protein as a 2x4. We may not see the 2x4 in the walls or the floors of a house, but without them our home couldn't stand. Protein is equally as essential for the body. Our bodies are not able to create protein, so we have to get it from other sources, namely the food we eat. We recommend getting some form of protein in at least 30 minutes post workout. If you’re not up for a full meal immediately following your workout, don’t sweat. A small protein-rich snack is a great way to bridge the gap. Eat something like a protein shake, greek yogurt, cottage cheese, or some jerky following your workout. Then, make sure you eat a full, protein-rich meal within 3 hours of your workout to allow for the best results in recovery. 

Stretching and mobility

Stretching and mobility are other ways that many people like to recover. While stretching after a workout does have its benefits for increasing flexibility, I personally like to view it as a great way to get my heart rate and breathing rate back to normal levels. When we exercise, we increase all sorts of hormones. By taking time to stretch, breathe, or relax at the end of a workout, we allow our body to regulate those hormones closer to baseline levels. When you stretch or do mobility work in an exercise routine, it can be considered active recovery. Utilizing these movements in your workout allows you time to catch your breath after a big movement and give your muscles adequate rest before going back into the meat and potatoes of the workout. 

Below are my personal favorite ways to recover, as well as a list of mobility exercises grouped by body part that you can do at the gym or at home.

My favorite ways to prioritize recovery

• Sleep

• Bubble bath with epsom salts

• Foam roll

• Stretch

• Protein shake- Fairlife Chocolate is my go-to flavor. Pro tip: I love to heat it up in the wintertime to make it taste like hot chocolate!

• Mobility and stretch breaks during workouts

Mobility routine

General Mobility

• Arm Circles and Swings 2x10e

• HK Hamstring Rocks 2x10e

• Low Sliding Squats 2x8e

Shoulder Mobility

• Thoracic Extension 2x20s

• HK Shoulder CARs 2x5e

• Banded Pec Rotations 2x10e

• Stick External Rotation 2x20s e

Hip Mobility

• 90-90 Hip Shuffles 2x8e

• Iso 90-90 Front Leg Raise 2x5e/3s

• Iso 90-90 Rear Leg Raise 2x5e/3s

• Adductor Rocks 2x10e

Spine Mobility

• BW Jefferson Curl 2x8

• Seated Thoracic Rotation w/ Dowel 2x10e

• Windshield Wipers 2x5e

• HK T Spine Mobility 2x6e

Nerve

• Median Nerve Glide 2x10e

• Ulnar Nerve Glide 2x10e

• Hamstring Flossing 2x10e

Feet/Plantar Fascia

• Wall Calf Stretch 2x15s e

• Toe Scrunches 2x5e

• Bear Plank Rocks 2x10

• Toe/Heel Walks 2x10 steps e

Elbow/Wrist

• Eccentric Wrist Extension 2x10e

• Hand Crunches 2x20

• DB Supination/Pronation 2x10e

• Banded Finger Extension 2x20

Want to chat more about recovery, sleep, nutrition, and strength training? Our team would love to sit down and meet with you and share how Rise can help you prioritize your health. Set up a free fitness consultation here to get started.