Active recovery instead of doing nothing?
3 tools that help you with active regeneration
Spurred on by a new personal best or a motivating workout, you may find it difficult to devote yourself to recovery.
But if you don't recover sufficiently, you'll jeopardize your training progress: Injuries to your muscles or joints can be the result of insufficient rest periods.
Fortunately, we now know that not all regeneration is the same – Active Recovery is the miracle weapon for those who want to do something good for their body through exercise, even on rest days.
In this article, you'll get 5 different exercises to actively promote muscle recovery on your non-training days.
Tool 1: Blackroll
The fascia roller, also known as the Blackroll, has been a household name for some time now. Treating the fascia in active recovery is an important tool, as it has a positive effect on muscle tone throughout the body.
In addition to the classic use of the Blackroll, where you roll over the entire muscle group, for example of the thigh, for active regeneration, there is a second possible application: Here you concentrate on a single point and apply targeted pressure to this area so that the muscle tension is subsequently reduced.
Instead of sliding yourself over the roller, you can simply rest the affected area on the roller and create rotation from the joint, for example, by circling it. This method exerts as little pressure as possible on your muscles and veins during active recovery.
3 exercises with the Blackroll:
1. Calf muscles: For this exercise, sit on the floor and place your calf on the Blackroll—directly where the tension is. Then add rotation by circling your foot.
You can leave your other leg on the floor or, to increase the pressure, place it on top of the other leg. If you want to increase the pressure even further, you can then lift your pelvis off the floor.
2. Thigh/hip muscles: For this exercise, lie on your side with your thigh resting on the Blackroll. The upper leg, not resting on the Blackroll, serves as your fall support and is firmly planted on the floor. Now, slowly begin to bend and straighten the knee of the leg resting on the Blackroll.
To loosen the thigh muscles, place the Blackroll centrally under the thigh. If you want to work the hip flexors, place the Blackroll directly under the hip—otherwise, the two exercises are identical.
3. Back muscles: To treat the fascia in the back, lie on the Blackroll at about shoulder blade height – with your pelvis on the floor – and begin to raise your arms to the side in slow movements and then lower them again.
It becomes even more comfortable if you adjust your breathing to the movement and exhale every time your arms lower back down. Here, too, you can increase the pressure by lifting your pelvis from the floor into the air.
Tool 2: Fascia ball
The second tool—the name already gives it away—also targets the fascia. But this time, it's about our feet, which often receive too little attention despite carrying us through the world every day.
Exercise: You can also vary the way you use the fascia ball and avoid rolling movements. Instead, simply stand with the sole of your foot centered on the ball and adjust the pressure by shifting your weight. You can gradually increase this pressure.
The fascia in your feet influences the muscle tone of your entire body. You can check the effectiveness of this exercise with a simple test.
To do this, perform the exercise described above for two minutes with just one foot. Then stand on a flat surface and bend forward. You may already feel yourself lowering further on the side you just treated.
Tool 3: Rubber band/ resistance band
The resistance band is currently experiencing a real hype in calisthenics parks, bouldering halls, and fitness studios around the world.
The reason is simple: They are inexpensive, versatile, lightweight, and compact – the colorful bands fit in your pocket at any time and play an important role in your active regeneration.
We have prepared two exercises for your Active Recovery that will help you relieve tension in your entire body's muscles.
For both exercises, first attach the band to a high bar and then loop it through the loop at the other end. For the first exercise, stand in a lunge position, slightly bent over and facing the bar.
Slowly but actively, you begin to lean against the resistance and eventually engage the muscles with a rotation of the legs and hips.
A second variation is particularly suitable for office athletes : For this, you stand in front of the bar in exactly the opposite direction to the first version.
Then stretch your arm vertically upwards and actively lean against the resistance. To optimally target your back, use your breathing to open your chest.
Caution: If you do these exercises too quickly, you risk injury. Therefore, always proceed slowly and with control when stretching.
Conclusion
Your daily training sessions not only bring you incredible joy, they also make you fitter, healthier, and give you a huge amount of energy for your everyday life.
To improve your performance, active recovery should be just as much a part of your post-workout routine as a balanced diet and sleep. With these three tools, you'll be perfectly equipped for your post-workout routine.
Would you like to further support your recovery and finally achieve your personal best?
Then try RECHARGE now. Ideal after your workout.
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