Recovery exercises

Recovery exercises in the Fitness Coach catalogue: 56 exercises. Mostly for: Legs, Glutes, Chest.

  • Calves · Beginner

    Foam Roller Calf Roll (Short Travel)

    A seated self-massage exercise for both calves using a foam roller and hand support. The pelvis moves through a shorter forward-and-back path than in the long-travel variation. This provides a more limited rolling range while retaining the same bilateral calf contact and supported setup.

  • Hips · Beginner

    Roll Tensor Fasciae Latae

    A self-myofascial release drill for the tensor fasciae latae at the outer front of the hip. It is used for local tissue work around the lateral hip and upper thigh.

  • Hamstrings · Beginner

    Roll Hamstrings and Glute Sitting on Floor

    A seated self-myofascial release drill for the hamstrings and glutes. A roller is used to apply controlled local pressure to the posterior thigh and hip region.

  • Shoulders · Intermediate

    Wall Angel

    Designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.

  • Legs · Beginner

    Butterfly Lean Forward Stretch

    A flexibility exercise targeting the inner thighs, hips, and lower back. It helps improve range of motion, reduce muscle tension, and enhance overall flexibility. This stretch is beneficial for athletes and individuals looking to increase mobility in the hip area.

  • Legs · Beginner

    Happy Baby Pose

    Happy Baby Pose, or Ananda Balasana, is a supine yoga mobility posture for the hips and inner thighs. It is used to explore comfortable hip opening while promoting relaxation through the lower body and lower back.

  • Calves · Intermediate

    Foam Roller Calf Roll (Long Travel)

    A seated self-massage exercise for both calves with the body supported on the hands and a foam roller.

  • Abs · Beginner

    Cat Cow

    The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health.

  • Shoulders · Beginner

    Rear Deltoid Stretch

    Targets the posterior deltoid muscles, helping to improve shoulder flexibility and reduce tension. This stretch is essential for maintaining shoulder health, especially after upper body workouts.

  • Chest · Beginner

    Bent Arm Chest Stretch

    A chest and front-shoulder stretch performed by pressing a bent arm against a fixed vertical surface and rotating the torso away to lengthen the pectoral muscles.

  • Legs · Beginner

    Seated Forward Fold

    The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretch targeting the hamstrings, lower back, and spine. This exercise enhances flexibility, promotes relaxation, and can help improve posture by lengthening the spine and releasing tension in the back muscles.

  • Glutes · Beginner

    Child’s Pose

    Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.

  • Legs · Beginner

    Kneeling Hamstring Stretch

    A flexibility exercise targeting the hamstring muscles located at the back of the thigh. This stretch helps improve flexibility, reduce muscle tension, and prevent injuries by elongating the hamstrings.

  • Forearms · Intermediate

    Hanging Scapular Retractions

    An exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.

  • Chest · Beginner

    Seated Chest Clam

    A seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.

  • Chest · Beginner

    Standing Chest Opener

    A stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.

  • Abs · Beginner

    Lying Spinal Twist

    A flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.

  • Legs · Beginner

    Butterfly Stretch

    A flexibility exercise targeting the inner thighs, hips, and groin. It is commonly used to improve range of motion and reduce tension in the lower body, making it beneficial for athletes and individuals looking to enhance their flexibility.

  • Forearms · Intermediate

    Dead Hang

    A simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.

  • Legs · Beginner

    Rocking Frog

    A dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.

  • Legs · Beginner

    Lizard Pose

    A yoga mobility posture that emphasizes the hip flexors, groin, and front of the hip. It is used to explore comfortable hip opening and lower-body flexibility in a low lunge position.

  • Chest · Beginner

    Elbow Out Chest Stretch

    A static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.

  • Legs · Beginner

    Side Lying Quadriceps Stretch

    A flexibility exercise targeting the quadriceps muscles located at the front of the thigh. This stretch is performed while lying on your side, allowing for a deep and controlled extension of the quadriceps, improving flexibility and reducing muscle tightness.

  • Abs · Beginner

    Upward Dog

    The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.