by Clarissa Hartley

Feeling a tad stiff after your last workout? Perhaps you are dealing with sustained pounds, wrestles or discomfort, or reflecting upon an injury. Folding some diligent mobility stretches and movements into your daily routine could be a catalyst for wholesome transformation. These workouts are not just about keeping your muscles nimble, they can also increase your range of motion.
Join me on this fitness adventure as we dig into a fitness routine designed by revered health and fitness expert from Nuffield Health. What sets this sequence apart is its focus on manifesting increased mobility in daily activities, releasing muscles strung from tension and minimizing the threat of potential injuries.

A Primer on Active Recovery Workouts

Follow the routine described in sequence. The idea is to maintain each posture for as long as your comfort permits, with a spotlight on controlling your breath in each stance. Comfort should be your guiding principle here. Avoid stretching beyond comfort levels, on the basis that pain doesn’t necessarily equate to gain in these workouts.

Active Recovery Sequences Explained

1. Child’s Pose to Up Dog: This sequence beautifully blooms back, hip, thigh, ankle, upper back, chest and abdomen stretches into one harmonious drill. To implement this, kneel on the floor with your toes and knees hip-width apart, sit back on your heels and incline your upper body toward the ground, stretching your upper limbs overhead. Transition to up dog by lying flat on your tummy while providing support with your hands, slightly ahead of you. Elevate your upper body only, keeping your hips glued to the floor. Stay here for about 15-20 seconds, or a duration you’re relaxed with, before moving back into child’s pose.
2. Lying Twists: This movement releases tension wringing your spin while offering a good hip, back and shoulder stretch. Start lying flat on your back with your core muscles on lock, raising your legs with a secured 90 degrees angle at the knees. Subsequently, drop both knees towards the left, while maintaining shoulder contact with the floor. Maintain this twist comfortably before switching.
3. Kneeling Hip Flexor into Hamstring Stretch: Due to our average daily sitting times, the hip flexors and hamstring tend to tighten. This add-on ensures these parts are not neglected, providing the necessary stretches.

… and so on!
Remember, your connection to your body and mind is paramount during these routines. Ensuring you continuously check-in with your comfort levels whilst practicing these routines is essential for active recovery sessions.
Nuffield Health pledges to provide members with comprehensive health and wellness services, easily accessible through a Gympass membership.
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