Is today a day you want to get moving but have a case of delayed onset muscle soreness (DOMS)? Or maybe you’re simply in the mood for some low-key and feel-good movement? This routine is the perfect way to accomplish either of those goals.

For this workout, I was on a mission to create something that would be a nice treat to your body after a hard workout, or if you’re feeling stiff in general. One of the best ways to ease sore muscles is to move. Nothing strenuous, just simple movement to get your blood circulating. DOMS typically shows up 24-72 hours after a really tough workout, so it’s ideal to plan a recovery workout (like this) somewhere in that window. Don’t try to “muscle through” the pain of muscle soreness. It’s okay — in fact, it can be extremely beneficial — to take a step back.

We’ll be pairing a gentle movement series to get the blood flowing with a lengthy deep stretch to loosen everything up. 

To start, we’ll run through a series of 12 exercises for 50 seconds on, 10 seconds off. These are not meant to be done fast or intense. The goal here is to simply move your body, mobilize your joints, and circulate blood flow in your body. 

For the second half of the routine, we’ll move through a lengthy, 10-minute stretch series with long holds of 50 seconds each. Take your time with these and focus on breathing into and releasing areas of tension that you have. Also, feel free to freestyle and add in your own stretches that sound great!

No warm-up or cool-down is included or needed. Simply press play, dive in, and enjoy this little treat for your body. 

Thanks for moving with me today!

Nicole

Printable Workout

Gentle Movement Series (12:00): 1 round, 50 seconds on, 10 seconds off

March in Place
Cross Reaches
Overhead Reach to Stepback, alternating
Hamstring Scoops
Good Morning + Torso Rotation
Curtsy Step + Overhead Reach
Side Shifting Lunges
Toe Reach to Squat
Windmill
Squat Walk to Single Leg Balance
Child’s Pose to Down Dog
Thread the Needle, alternating

Stretch Series (10:00): 12 stretches; 50 seconds each
Inhale to Wide-Legged Forward Fold
Wide-Legged Hamstring Stretch, R/L
Half Kneeling Hip Stretch - R
Single Leg Hamstring Stretch - R
Pigeon - R
Half Kneeling Hip Stretch - L
Single Leg Hamstring Stretch - L
Pigeon - L
Tall Kneeling Overhead Reaches, alternating
Chest Opener
Down Dog w/ Foot Pedal
Child’s Pose - R, L, C