Blog

Welcome to the home of my musings, rants and open discussions on alignment, posture, pain prevention, yoga, recovery (and anything else that is worthy).

You're Only as STRONG as Your Recovery

Recovery days will increase your energy output every day, boost your immune response and help you maximize your training days. By giving your body an opportunity to rest, you will:

  • Improve hormone levels
  • Improve tissue health
  • Decrease inflammation
  • Lower chances of overuse injuries

Do you find yourself training every day for your goals and never quite reaching them? My dad used to say, 'winners never quit' but he never finished that sentence. It should have continued on to say, 'but they do take a day off'. Rest days are a necessary element to your training recipe and will boost your game exponentially! Start to incorporate the three S's (Self Massage, Sleep, and Stretch) into your game plan!

 

Self Massage

Working on toe extension will help to improve your gait while walking and running. Using the Yoga Tune Up® therapy ball under the big toe, work towards getting all four little toes to stay on the ground.

Working on toe extension will help to improve your gait while walking and running. Using the Yoga Tune Up® therapy ball under the big toe, work towards getting all four little toes to stay on the ground.

Your calves can hold a lot of tension just by the way you hold yourself (your posture). Placing a PLUS size therapy ball behind the knee will begin to stimulate a release in the gastrocnemius. For added sensation, use your hands to squeeze the ball between the calf and the hamstrings.

Your calves can hold a lot of tension just by the way you hold yourself (your posture). Placing a PLUS size therapy ball behind the knee will begin to stimulate a release in the gastrocnemius. For added sensation, use your hands to squeeze the ball between the calf and the hamstrings.

Placing one therapy ball on the left Quadratus Lumborum (just slightly left of the spine, between the hip crest and the rib cage), just squeeze your knee into the chest and the gradually release it.

Placing one therapy ball on the left Quadratus Lumborum (just slightly left of the spine, between the hip crest and the rib cage), just squeeze your knee into the chest and the gradually release it.

Sleep

I'm guilty of this one, but I'm working on it. We all know that sleep is important but who really listens (especially in a city like New York). Sleep is actually a detoxifier for your brain; check out this study! In addition to helping the body heal itself and clean out toxins, getting enough sleep will lead to a decrease in body fat. If you have a night that doesn't result in enough sleep, try some yoga nidra

Stretch

I always tell my students that your muscles can only be as strong as they are supple. It's simple science, in order for a muscle to contract, it has to be able to lengthen. Set aside at least 15min after a training session to stretch. Each stretch should take the joint through a full range of motion. See below for a few examples and try to linger in each for at least 3 minutes. Stretching will also send fresh blood to the muscles, hydrate the fascia and help remove toxins—just like self massage and sleep!

Transform your training, body and life; switch to recovery mode!

 

credits: all photos by Sergio Remon Alvarez. Tank top from Spiritual Ganster, shoes by Nike and leggings from My Inner Fire. Use the code kirstent for 15% off your order at myinnerfire.com!