Active recovery days are a crucial yet often overlooked part of any fitness routine. Unlike rest days, which involve complete relaxation, active recovery focuses on low-intensity movements that promote blood flow, reduce muscle soreness, and enhance overall recovery. Whether it’s a leisurely walk, a gentle yoga session, or light cycling, active recovery helps your body repair and rebuild while keeping you moving.

Not only does this practice support improved performance, but it also reduces the risk of injury and keeps your fitness journey sustainable in the long run. It’s about giving your body a chance to recharge without coming to a full stop.

Here’s a great go-to active recovery workout to keep in your wheelhouse:

Cat-Cow Stretch (1-2 minutes)

Start on your hands and knees in a tabletop position.

• Cow Pose portion: Inhale as you arch your back, dropping your belly toward the floor, and lifting your head and tailbone.

• Cat Pose portion: Exhale as you round your spine, tucking your chin toward your chest and drawing your belly up.

• Repeat slowly, moving with your breath for 5-8 rounds/cycles.

Standing or Seated Forward Fold (1-2 minutes)

• Stand or sit with feet hip-width apart.

• Hinge at your hips and let your upper body hang forward, reaching toward your toes.

• Slightly bend your knees if needed to avoid strain.

• Hold the stretch, taking deep breaths, and gently sway side to side if it feels good.

• Repeat movement for 5-8 rounds/cycles

Shoulder Rolls (1 minute)

• Stand or sit tall with your arms relaxed at your sides.

• Slowly roll your shoulders forward in a circular motion for 30 seconds.

• Reverse the direction, slowly rolling your shoulders backward for another 30 seconds.

Neck Stretches (1-2 minutes)

• Sit or stand tall with a neutral spine.

• Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds.

• Slowly return to center and repeat on the other side.

• Finish by gently tilting your head forward, chin to chest, for 15-20 seconds.

• Repeat movement 2-3 rounds/cycles

Thread the Needle Stretch (1-2 minutes per side)

• Start in a tabletop position.

• Slide your right arm underneath your left arm, resting your shoulder and head on the floor.

• Hold the stretch, breathing deeply, then switch sides.

Seated Figure-4 Stretch (2 minutes)

• Sit on the floor or a sturdy chair.

• Cross your right ankle over your left thigh, keeping your back straight.

• Gently press your right knee down for a deeper stretch. Hold for 30-60 seconds, then switch sides.

Child’s Pose (1-2 minutes)

• Kneel on the floor, sitting back onto your heels.

• Extend your arms forward and lower your chest toward the floor.

• Relax in this position, breathing deeply.

*Feel free to repeat this entire workout 1 time through or 2-3 times through, depending on how you’re feeling an any given day.

*Look here for instruction on how to perform each exercise correctly:

• Cat-Cow Stretch

• Forward Fold or a Seated Forward Fold

• Shoulder Rolls

• Neck Stretches

• Thread the Needle

• Figure-4 Stretch, on floor or seated

• Childs Pose

Incorporating active recovery into your fitness routine is key to long-term success. It’s not about pushing harder every day; it’s about allowing your body the time it needs to repair and recharge. By embracing these low-intensity movements, you’ll enhance your overall performance, reduce the risk of injury, and maintain a balanced approach to your training. Remember, recovery is just as important as the workout itself, and active recovery is the perfect way to keep progressing without burning out.

Disclaimer: I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training and health coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, or nutrition or supplement program of any type.