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Rest & Recovery

“Rest” does not mean sit and do nothing. Continuous, fluid, pain-free movement is the key to longevity in our tissues! Switch up what you choose to do every so often. If you are unfamiliar with certain movements, do not hesitate to ask for a demonstration or for more information. It is important to correctly perform these movements to get as much out of these recovery days as possible. Enjoy!


Practice yoga

Ride a bike

Practice pilates




Walk or run

+ R&R Options


Complete a Movement Vault video. [Use code FITHAPPYHOUR for a 14 day free trial!]


Follow along the Stretch to Win™ “Core Four” video.


Pick (2) Stretch to Win™ “Great Eight” videos and follow along: Glute complexQuadratus lumborumHip flexorsLatissimus dorsiRotator cuffPectoralis minorLevator scapulaeRhomboids.


Foam roll or perform self-myofascial release (with lacrosse ball) in four problem areas. For more information on foam rolling and effects on the tissues, check out this blog post from Anatomy Trains: Foam Rolling and Self-Myofascial Release.


Practice meditation.

Sweat it out in the sauna.

Practice relaxed breathing during cryotherapy.

Focus on diaphragmatic breathing for 5-10 minutes. Repeat for a total of three times. For information and tips on how to start, check out this Cleveland Clinic article on diaphragmatic breathing.

Focus on yourself! Get worked on by a STW™ Fascial Stretch Therapist or get a massage.

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