Recovery: A Crucial Piece of the Puzzle

As I was setting up our bootcamp last week, I overheard a conversation that caught my attention. Chris, one of our dedicated members who had been struggling with knee and hip issues, was enthusiastically sharing his ‘secret cure’ – which, coincidentally, was the same advice I’d been giving him. It’s always a win to see members not only returning to form but also spreading the word about the fundamentals of training.

At 1MOREREP, we don’t do half measures. Our bootcamps are designed to push you, and we want every member to leave knowing they’ve been through the wringer – in the best way possible. With time at a premium, we ensure the hour you spend with us is as effective as can be. And a key part of that effectiveness? Stretching.

I drill into everyone who trains with us the importance of making stretching and mobility a daily habit. It’s not optional. It’s as crucial as the workout itself. Make the time for this essential body maintenance, or you’ll be forced to make time for doctor’s visits and potentially a string of appointments with physical therapists, chiropractors, or massage therapists. Much respect to those professions, but what the body often needs is regular, self-administered care.

To help you integrate stretching into your routine, here are 10 passive stretches you should do every day:

  • Hamstring Stretch: Lie on your back, raise one leg and loop a towel or band around your foot. Gently pull the towel to stretch your hamstring while keeping your other leg flat on the ground.
  • Hip Flexor Stretch: Lie down on your back near the edge of a table or bed. Pull one knee towards your chest and let the other leg drop over the edge, stretching the front of your hip.
  • Lower Back Stretch: Remain on your back with your feet flat and knees bent. Gently roll both knees to one side and hold, then switch to the other side.
  • Chest Opener: Stand facing away from a doorframe, place your arm against the frame in a high ‘L’ shape, and gently lean forward to stretch the chest.
  • Shoulder Stretch: While seated, extend one arm across your body. Use the opposite hand to press against your arm, pulling it closer to your chest.
  • Neck Release: Sit comfortably and slowly tilt your head to one side, bringing your ear close to the shoulder until a stretch is felt on the opposite side of your neck.
  • Quad Stretch: Lying on one side, pull the top foot towards your glutes, keeping both knees together.
  • Inner Thigh Stretch: While seated, place the soles of your feet together and gently press your knees towards the ground with your elbows.
  • Calf Stretch: Sit with one leg extended, wrap a towel around the ball of your foot and gently pull towards you, keeping your leg straight.

Have a look at 1MOREREP youtube channel for plenty of stretching routines that are solely focused on pain relief and enabling longevity in our fitness training leading to a healthier body.