Rest & Recovery Day

Foam Rolling: Upper Back

Place the foam roller horizontally on the ground. Sit with your back against the foam roller and cross your arms over your chest. Lift your hips and roll the upper back along the foam roller. Spend extra time on areas that feel tight or tender. Perform for 2-3 minutes.

Muscle Roller Stick: Quadriceps and Hamstrings

Sit on the floor with your legs extended. Use the muscle roller stick to massage the quadriceps by rolling it up and down. Similarly, use the stick to roll along the hamstrings. Apply gentle pressure and focus on any tight spots. Roll each muscle group for 2-3 minutes.

Spikey Massage Ball: Plantar Fascia Release

Sit on a chair and place the spikey massage ball under one foot. Roll the ball along the sole of your foot, paying attention to the arch and heel. Apply gentle pressure and rotate the ball to target different areas. Switch to the other foot and repeat. Perform for 2-3 minutes on each foot.

Resistance Band: Chest Opener Stretch

Anchor a resistance band to a fixed point at shoulder height. Hold one end in each hand and step forward, creating tension in the band. Open your arms wide, stretching the chest and shoulders. Hold for 30 seconds to 1 minute, focusing on deep breaths.

Foam Rolling: IT Band Release

Lie on your side with the foam roller beneath the hip. Support your upper body with your forearm and roll along the outside of your thigh. Pay extra attention to any tight spots along the IT band. Switch sides and repeat. Perform for 2-3 minutes on each side.

Muscle Roller Stick: Calf Massage

Sit on the floor with your legs extended. Use the muscle roller stick to roll along the calves. Apply gentle pressure and focus on any knots or tightness. Roll each calf for 2-3 minutes.