POST-SHIFT COOL DOWN
In just 6 minutes you can drastically decrease the muscle aches and pains you
get after work. Doing these movements after your shift flushes out chemicals that
cause muscle soreness and speeds up the recovery process your body needs to
heal. Thanks in advance for making this investment in your health!
Master the #1 way to decrease aches and pains after your shift.
1. QUADRUPED/ROCK BACK BREATHING
Begin on your hands and knees with shoulder over wrists and hips directly above your knees. Rock back on your heels as far as is comfortable. Take 5 slow, deep breaths in this position. Repeat 3-5 times.
2. SIDELYING SCISSOR SLIDES
Lie on your side with your feet resting on a wall. Have your hips and knees bent to about 90 degrees and keep the feet flat the entire time. Shift the top knee forward as you exhale and then slide the top knee backward on your inhale. Perform 10-20 repetitions on each side
3. SPINE KNEE ROLLS
Lay on your back with feet resting against the wall. Have your hips and knees bent to about 90 degrees. Place a small ball between your knees if possible. Keeping the feet flat the entire time, tuck your tailbone up off the floor while the low back stays down. Shift your hips so that one knee is higher than the other and pause for a second before shifting to the other side. Perform 10-20 repetitions.
4. SIDELYING SHOULDER SWEEP
Lie on your side and bring your knees up towards your chest. Place your bottom arm in between the knees and keep them squeezed together throughout. With the top arm, begin by reaching forward as far as you can then trace a circle over your head allowing your upper body to rotate until the hand ends up at your back pocket, then reverse the motion back to the start. Perform 5-10 reps on each side.
5. HALF-KNEELING HIP FLEXOR
Start with one knee down and one knee up in front. From here squeeze your butt on the rear leg and move your hips forward until you feel a stretch in the front of that hip. If you want to add to the stretch raise both arms up overhead. Take 5 slow, deep breaths then switch sides. Perform 3-5 times on each side.
