Active recovery is an important part of any fitness routine. Active recovery can help mitigate muscle soreness and pain, helping you return to your training regime at full capacity.  

The key to effective active recovery is finding the right movements to help work out lactic acid build up, stretch your muscles and increase blood flow without overworking your body and causing more pain and soreness.

This gentle active recovery workout will provide all the benefits of effective active recovery without straining your muscles and causing more pain.

90-90 stretch: 10-15 per side

  • Begin by positioning your right leg behind your body and your left leg in front of your body
  • Bend both knees until you each leg forms a 90-degree angle
  • At the starting point, your left calve should be perpendicular to your torso
  • Keep your back straight as you lean forward, bringing your chest as close as you can towards your left calf
  • Lift your chest upwards and lean forward again, this time bringing your chest down to your left knee
  • Lift your chest upwards then bring it down to towards the outside of your left thigh
  • Return your chest back to the starting position, switch legs and repeat on the opposite side

Beast walk: 4 sets for 5 metres (forwards and backwards)

  • Begin on all fours with your back straight, your neck in a neutral position and your core engaged
  • Plant your toes into the floor and shift all of your weight into the balls of your feet to lift your knees a few inches off the ground
  • Step your right foot forward as you inch your left foot forward, then step your left hand forward as you inch your right hand forward
  • Repeat the movement for the desired amount of time or reps

Crab walk: 4 sets for 5 metres (forwards and backwards)

  • Begin sitting on the ground with your knees bent and your hands planted on the ground a few inches behind you with your fingers pointing away from the both
  • Lift your hips two to three inches off the ground before stepping your left foot and right hand forward simultaneously
  • Repeat on the opposite side for the designated amount of reps or time

Around-the-world: 10-15 rotations each side

  • Lay on the ground with your legs extended and your arms extended out to the sides forming a “T” shape with your torso
  • Turn your body to the right side, bend your left leg and rest your left knee on the ground
  • Keep your left arm straight as you reach it to the right side of your body, up overhead, towards the left side of your body, over your hips and back to your right side
  • Continue to do the designated amount of reps before repeating the movement on the opposite side of the body

Steady walking: 10-15 minutes

  • Begin on a treadmill walking at a slow pace
  • Slowly increase the speed of the treadmill to a brisk and steady walk for the desired amount of time

Breathing: Four counts in, six counts out for as many rounds as needed

  • Lay on your back with your arms at your rest or resting on your torso and your legs extended
  • Focus on nasal breathing—inhale for four seconds, hold then exhale for six seconds
  • Gently release the breath slowly and repeat