Focus on Body Mobility and Recovery
Recovery days are equally essential to higher and lower intense work days. Excessive frequency, volume, or intensity of training results in harmful side effects including injury, disrupted homeostasis, and sleep disorders. One or two days of leisure aerobic activities and rest provides optimal muscle and tissue repair.
Self-myofascial release (SMR) corrects existing muscle imbalances. SMR is beneficial for releasing “knots” within muscles (also known as trigger points). SMR work before and after workouts helps to inhibit overactive musculature. Therefore, several of the recovery movements incorporate a foam roller and tennis ball. If you have either of these, SMR work might be the sole focus on recovery days.
GIG Design’s Movement Catalog is categorized by types of movement: balance, coordination, and endurance. The recovery and mobility videos below are tagged by fitness level, which body region it’s primarily targeting, and tools or equipment that may be optional or required. Select this link for category and tag definitions within our movement catalog.
How you might use this catalog is to choose 3 to 5 movements to practice as intentional, slow movements; guide with a “felt” sense rather than to accomplish a set number. Repeat next recovery day. Slow stabilization-balance and mobility movements are useful for muscle and joints recovery.