Recovery does not need to take long. Here is a 10-minute routine you can do after every workout to reduce soreness and improve flexibility.
Minutes 1-3: Foam Roll Your Quads
Lie face down with the roller under your thighs. Roll from hip to knee, spending extra time on any tender spots. This targets the largest muscle group in your legs.
Minutes 3-5: Foam Roll Your Hamstrings
Sit on the floor with the roller under your thighs. Roll from knee to glute, keeping your legs straight. Bend your knees slightly to increase pressure.
Minutes 5-6: Foam Roll Your Calves
Sit with the roller under your calves. Roll from ankle to knee. Cross one leg over the other to increase pressure on each calf individually.
Minutes 6-8: Foam Roll Your Back
Lie on your back with the roller under your upper back. Support your head with your hands and roll from mid-back to shoulders. Avoid rolling your lower back.
Minutes 8-10: Massage Ball Target Work
Use a massage ball on any remaining tight spots — shoulders, glutes, or feet. Hold pressure on each spot for 30-60 seconds until the tension releases.
Do this routine consistently after workouts and you will notice faster recovery, less soreness, and improved flexibility over time.
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